Fast Weight Loss

Wednesday, April 1, 2009

How to Lose Weight Fast - 2 Steps to Follow That Will Give You Results

If your like most of us, it's around this time of year that we look in the mirror at ourselves in disgust. The pounds of fat we have been gathering over the last few years has finally caught up with us. If your ready to do something about it then keep reading.

In the beginning, you are going to motivate yourself to take up walking. You could just do some walking, but the best way would be to have a treadmill that you can use. Simply put it on a slight incline to about 2-3 and start your walking. This needs to happen at least 5 days a week.

Start out on a small incline for a small amount of time and increase it weekly. Make sure you are making quality time instead of quantity time. You are going to see almost instantly an immense difference it is instead of just normal walking. You will see a huge deviation in about 2 weeks.

The next thing I want you to do is start changing the way you eat. You need to eat 5 small meals each day. Now I know this sounds crazy, but the more frequently you eat the more fat you are going to lose.

Don't think that you can go and eat 5 meals from McDonalds however. You have to eat food that is high in protein and low in fat. Your best bet is to find a good diet program that will tell you what to eat. This takes all the guess work out of whether you are eating correctly or not.

After reviewing several diets based on their ability to help you lose weight fast here is my #1 recommended program If your ready to get back into shape without the hassles of complicated diets then Click Here

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Weight Loss with Chinese Herbs

Chinese herbs can be used to influence the bodys metabolism in different ways. Most people who need to lose weight would like to have their metabolism run more efficiently. There are a number of herbs that can help people in their quest for a healthier, more efficient metabolism in order to ensure that any efforts to lose weight are blessed with success. There are three types of herbs that can assist people trying to lose weight. The first type of herb is the type that transforms phlegm in Chinese medicine terminology. These herbs can help the body to process fats more efficiently and prevent the accumulation of unhealthy fats and fluids in the body. Some herbs in this class that may assist weight loss include citrus aurantium, immature citrus peel, and magnolia bark. Glechoma and hawthorn berry can also help by transforming phlegm.

Citrus Aurantium contains synephrine, which has been shown to have fat-burning properties in research done at McGill University in Montreal. It improves the thermogenesis of brown fatty tissue in the body, which is generally the fat that is the most difficult to burn off. Citrus Aurantium does not have any negative impact on the nervous system like ephedra does. Speaking of ephedra, I do not recommend its use for dieting. Chinese medicine has traditionally used it for severe and acute conditions, such as asthma attacks. It is not intended to be used as a dieting tool or to get a high. These uses can leave a person ultimately more fatigued and adrenal-depleted in the end. Citrus Aurantium is an infinitely safer option for those interested in weight loss.

Other herbs that can help boost metabolic function are herbs that increase the qi and yang energy of the body. This class of herbs includes ginseng, astragalus, and atractylodes. Other herbs in this category include ginger, cinnamon, epimedium and eucommia bark. These herbs can also give a person an energy boost. This can encourage the person to remain consistent with his or her exercise routine. These herbs also encourage healthy digestion and generally make a persons metabolism run faster and more efficiently. This group of herbs can be particularly helpful for those people whose weight tends to accumulate around the abdomen.

Detoxifying, bitter herbs are another class of herbs that can assist with weight loss. These herbs tend to reduce inflammatory, acidic conditions in the body that often trigger the cravings people have for inordinate quantities of unhealthy food. These herbs are particularly useful in people who tend to have voracious appetites for spicy, oily, and sweet foods. They also may have a tendency towards acne or oily skin, and a slightly reddish, or ruddy complexion. These herbs include Chinese rhubarb, coptis, and scute.

Other herbs can be used to control and balance out the emotional conditions that trigger overeating. People who find themselves eating out of stress, sadness, depression, anxiety, or PMS can find that these herbs balance out their emotional life and reduce their cravings for food. These herbs include magnolia bark, bupleurum root, mint, zizyphus and biota seeds, and longan fruit.

Other supplements that can assist in a healthy weight loss program are kelp, apple cider vinegar, vitamin B6, and flaxseed oil. Drinking green tea regularly can also be quite helpful.

It is important to remember that all of these supplements are beneficial for promoting weight loss because they promote a healthy metabolism, a healthy energy level, a healthy digestion, and a healthy mental attitude, but that dietary and lifestyle changes are crucial in order to see the results that you want. Nevertheless, Chinese Medicine can be a great ally in the quest to shed pounds more efficiently.

Dr. Farah Khan, DOM is a Doctor of Oriental Medicine practicing in Albuquerque, New Mexico. She offers information and products related to different health conditions at her web site at http://www.yinessence.com/home.htm, including FormuSlim and Citrus Aurantium for weight loss. She can be reached at farah@yinessence.com.

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Fat Loss Basics

Fat loss is a tricky thing. Many people are looking for the best way to shed pounds and look thinner. Often, they look so hard for the best way to achieve a fast fat loss that they miss some of the basic rules of fat loss. This is a shame because losing weight doesn't have to be as complicated as some people make it. In fact, it can be quite simple.

Losing fat is all about creating a calorie deficit: burning more calories than you eat. However, you still need to remember that a healthy body is always a well fed body, so starving yourself silly is not the way to achieve a long term fat loss. In fact, it can backfire and leave you heavier than you started. However, there are some things which influence this simple process and are worth remembering.

Let's go over some fat loss basics so that you'll have a game plan to work with:

1. Fat Loss is something which you can achieve at any age. Indeed, the younger you are the easier it gets but people shed pounds into their 70's and you can do the same with enough determination.

2. Fast fat loss isn't always the best kind there is for long term results. Often, it is best to do things gradually to let your body get used to the process. That being said, you can and should aspire to achieve fantastic results, not mediocre ones.

3. Your weight is something you control for the most part. Indeed, genetics come into play, but you can still influence how you look and the way you feel by taking care of yourself.

4. Each of us has weight trouble spots where the weight just piles on. This is something which may make you unhappy but is natural. Don't fall into the trap of trying to lose weight from your trouble spots alone. It doesn't work that way. You lose body fat in general and not from a specific area. Work on your entire body and your trouble spots will diminish as well.

5. Working out isn't enough to burn flab. You need to follow a fat loss eating plan as well as be physically active. Combine the 2 and you will achieve long lasting results.

6. This isn't all about your appearance. Remember that you will also feel better and be healthier when you shed those excess pounds.

7. Motivation plays a key role in how you lose weight and tone up. Remain focused on your goals. Don't let other people influence how you feel or bring you down, and remember, each road has certain bumps. Yours will not be different.

I lost weight in the past after trying and failing for several times. You can do this. Begin the process today.

I've included 2 resources here which will help you on your way. Make sure to visit both pages. To read about an excellent diet to help you control your appetite and lose weight, visit this webpage:
Lose 9 Pounds in 11 Days.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter. To get more detailed information on how to shed pounds, tone up, and feel great, click here: http://BurnMyBellyFat.com

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Safe and Successful Weight Loss - Facts and Myths About Weight Loss Diets

When searching for a safe and successful weight loss plan we may be a little unsure of which way to turn since there are so many conflicting reports out there. In order to lose weight successfully we need to know what works and what does not. Many dietary myths prevent long-term weight loss and can actually harm our health, therefore it is extremely important to lose weight the right way.

Take a look at some facts and myths that can influence safe and successful weight loss.

The Facts

1. Calories Per Pound of Body Weight.

Approximately 3,500 calories equals one pound of body weight. The rule of thumb for weight loss is that if we reduce our calorie intake by 500 calories a day we would lose approximately one pound a week. This applies whether they are food calories coming in, or energy calories going out.

Recommended daily calorie intake varies from person to person. Age, height and weight, level of daily activity and body composition are among the factors that must be taken into consideration. On average, it is approximately 15 calories per pound of body weight. For example, someone who weighs 160 pounds may consume around 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories).

A balanced diet combined with any type of exercise are the key factors in fat loss and weight reduction. If we eat more calories than we burn off throughout the day the result will be that the calories are stored as fat.

For long term weight loss, aim to lose one to two pounds a week. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.

2. Eat Slowly to Lose Weight

From the moment we start eating it takes the brain 20 minutes to start signaling feelings of fullness so the amount of calories consumed before we begin to feel full can vary depending on how quickly we eat. Give the 20 minute signal a chance to set in by eating slower and shed those extra pounds.

3. Calorie Shifting to Boost Metabolism.

Many people find that after six weeks or so, their weight loss levels plateau. The reason for this is our bodies anticipate these amounts and adapt so our metabolism slows down. We can trick our body by adjusting our calorie intake. Changing the kinds of food, the nutrients and the calories we eat every few days will keep the body guessing and force our metabolism to kick start into action again.

A cheat day once in a while works well - as long as binge eating isn't involved - not only does it confuse our metabolism into thinking more fuel like this is coming the next day resulting in a faster digestion rate, but it also gives us a mental break to help keep ourselves motivated on the days we diet.

4. Dietary Fibre to Maintain Weight Loss

A diet high in fibre consisting of fruits, vegetables and whole grain foods help us to feel full, without adding calories. Foods high in fibre are generally lower in calories and can help maintain weight loss.

The Myths

1. Foods Labelled Low Fat Mean Fewer Calories

Low fat or fat-free claims on labels do not necessary mean these foods are calorie-free.

Foods labelled as such sometimes contain high levels of sugar. Always check the ingredient list on food labels. Watch out for other words used to describe sugar such as sucrose, glucose, fructose and hydrolysed starch. The higher up the ingredients list they come, the higher in sugar the foods are.

Many of us mistakenly think that by eating a lower fat version of a food, we can eat more of it but this will only undermine our efforts and will inevitably lead to weight gain.

2. Eliminating Carbohydrates to Lose Weight

Carbohydrate means carbon plus water - thus the body's preferred energy source. It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including potatoes, pasta and rice. Cutting out carbohydrates can produce significant weight loss in a short amount of time, but the results are not long-term. As soon as we start eating normally again, the weight returns, even more than before. Good carbohydrates in moderate quantities are necessary for long-term weight control and any healthy diet must include them. It is only when we add butter, cheese or cream to them that we turn them into a fattening food.

3. Avoiding all Fat is Necessary for a Healthy Diet

It is important to have some fat in our diet because fat is necessary for energy and a source of the essential fatty acids that the body cannot make itself. Include a healthy balance of monounsaturated, polyunsaturated and even a small amount of saturated. Trans-fats should be avoided altogether.

Too much fat consumption provides more energy than we actually need so we gain weight. Since fat contains more than twice the calories per gram compared to protein and carbohydrates, to lose weight on a calorie-controlled diet, we need to monitor our overall fat intake, our total calorie consumption and our portions.

4. Skipping meals Leads to Weight Loss

Skipping meals lowers our metabolism and causes sudden hunger and food cravings. It is much better to eat 4-5 smaller meals than 2 or 3 large ones. Many people skip breakfast because they think it will help them to lose weight.

Breakfast is one of the most important meals you can have.

When we wake up in the morning, our metabolism is already low because it has been many hours since our last meal and our bodies have had very little to do in that time. It needs food to stimulate it into burning off calories, which will give energy for the morning ahead. Missing out on breakfast means that our bodies miss out on that energy rush and begin to crave high fat snacks, sweets and sugary drinks.

Summary

Providing we eat less calories than we burn each day we will lose weight. For successful weight loss, remember that gradual weight loss promotes long-term loss of body fat, not just water weight that is quickly regained but more importantly, rapid weight loss reduces muscle tissue which in turn is replaced by fat.

For any weight loss program to be successful, it should include the three basics - An eating plan that reduces the amount of calorie intake, any type of physical activity and some modification to our existing lifestyles.

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Close up of pistachio nuts at a grocery store in Palo Alto, Calif., Tuesday, March 31, 2009. Federal food safety officials warned Monday that consumers should stop eating all foods containing pistachios while they figure out the source of a possible salmonella contamination. The company at the center of a nationwide pistachio recall says the salmonella contamination could have come from raw nuts during processing but not a human or animal source in its plant. (AP Photo/Paul Sakuma)AP - It could take weeks before health officials know exactly which pistachio products may be tainted with salmonella, but they've already issued a sweeping warning to avoid eating the nuts or foods containing them.

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Fat Loss For Idiots - 6 Tips For Healthy Eating

You are more than likely sick of hearing about what will not work. You have heard all the reports on how fad diets will never help you lose weight. The problem then is what can you do to lose weight? Here are a few tips that will make it easier for you to lose weight and then keep off the fat.

Television

Unless you are following an aerobics instructor on the set, it is time to turn it off! Americans spend vast amounts of time sitting in front of their television sets. Research suggests that this act actually burns fewer calories than sleeping if you can imagine that! Turn off the TV and go for a short walk after dinner you will feel much better about the use of your time and burn some extra calories in the process.

Sleep

Sleeping is a key ingredient in weight loss. People who do not get a proper amount of rest are at a much higher risk for obesity. Several things contribute to this fact. Exhaustion makes you think you are hungry more often, plus you can become irritable and depressed which further aggravates the situation. The recommended amount of sleep you should get is at least eight hours.

Set a nightly routine to help you get in the swing of things. A scheduled time to go to bed results in your body naturally becoming sleepy around the same time each night.

Never Go Shopping Hungry

Have you ever gone to the grocery store when you were starving? Chances are you went home with everything you can imagine and a few things you can't. You probably snacked on the way home as well. This is why you should never go shopping hungry, the tendency is to buy everything that looks good, and it all looks good when you are hungry. Instead make a shopping list and then fill it right after you have had a solid meal.

Make a Menu

When you eat on the spur of the moment, you are not truly focused on weight loss so much as fixing your hunger. Set aside time to plan your menu including snacks, this way you are prepared and have already considered the health impact of your food.

Take it Slow

It is not healthy or advisable to lose massive amounts of weight very quickly. If you drop more than a few pounds per week, you are putting your health at risk. A healthy goal is two to three pounds of weight loss per week. This is not only healthy it is sustainable for the long haul.

Forgive Yourself

For someone who has tried many fat loss diets and failed it can be hard to look at yourself in the mirror. The first thing you must do is forgive yourself for what you see as failures and realize that most of what you were being sold was doomed to fail in from the start. Liking yourself is the key to success in any venture be it weight loss or life in general.

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Employee Weight Loss Challenge- Get Your Employees Motivated!

Did you know that about 66% of people in the USA are overweight or obese, which increases their risk of heart disease, diabetes, cancer and other illnesses. Health experts consider a person obese if he or she is 30 or more pounds over a healthy weight; overweight is 1 to 29 pounds over that standard. Obesity has been linked to higher medical bills, greater absenteeism, reduced productivity, increased worker-compensation costs and higher disability expenses.

Billions of dollars are lost to employee absenteeism and low productivity. It has been calculated that the price of obesity at a company with 1,000 employees is about $285,000 a year in increased medical costs and absenteeism.

The corporate world is fast discovering the positive benefits of creating a fitness program for employees. A successful fitness program has several benefits to the employee as well as the employer and reaches far beyond simple weight loss. Employees will have a better concentration, feel better about their performance, have more energy, improved health and a significant reduction in stress. Employers will see an increase in productivity, a decreased in staff turn over and an increase in morale and teamwork.

The first step is to get the employees involved with the program. Sometimes it is hard to get employees to participate in a weight loss program. A good way to present the program is as an employee weight loss challenge. A challenge gives the sense of competition. A lot of times employees are more motivated to participate if there is a competition and incentive.

Before you start putting together an employee weight loss challenge take into consideration the age and the fitness levels of your staff. Make sure that your program is accessible to all employees. Begin by building a fitness team of motivated and interested employees. The fitness team should be responsible for coordinating group activities. Assign a fitness leader to the group to help with coordination.

  • Outline the employee weight loss challenge so that all employees understand the importance of the challenge and why the company is promoting and encouraging the employees to participate.
  • Promote the importance of physical fitness among the employees. Put together fitness seminars once a week. Choose a topic that relates to fitness and healthy living and either bring an expert in to discuss or have the one employee choose a topic and report to the group.
  • Create a challenge calendar where employees can read about upcoming activities. Also put together a Weekly Participant Summary Form where the employees can document changes and simplify tracking and reporting. Each employee should be expected to complete the Weekly Participant Summary Form and return it to the Program Leader on a weekly basis.
  • Put together at least three fitness activities per week (20-30 minutes of group walking during lunch, yoga classes in the office, team competitions)
  • Put together a rewards program, where the top 5 or 10 most successful participates receive - reimbursement for a gym membership or other financial incentives. You can set up a rewards system that is based on points that each participant accumulates throughout the program. Here are some examples of how points may be received:

  1. Record keeping - Participants will receive 5 points for each day that food/exercise records kept.
  2. Exercise - Participants will receive 1 point for every 15 minutes of exercise performed.
  3. Food choices - Participants will receive 1 point for everyday that 5 or more servings of fruits and vegetables have been eaten.
  4. Weight Loss - Participants will receive 1 points for every one-half pound lost.
  5. Attending weekly educational presentations - Participants will receive 10 points per presentation attended.

Keep the employee weight loss challenge fresh and new to keep the employees motivated. You will see employees will have a better concentration, feel better about their performance, have more energy, improved health and a significant reduction in stress. Employers will see an increase in productivity, a decreased in staff turn over and an increase in morale and teamwork. All of this leads to a more productive workplace.

Understanding weight loss and fitness is a process. Do you make the same mistakes over and over again and watch your fitness plans fail? Find out now how to get the knowledge you need to stay motivated and succeed with your weight loss goals.

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Fat Loss Diets and Cardio Overload - Why This Prevents You From Losing Weight

If you've been looking for ways you can speed up your fat loss, you've likely considered adding more cardio to your fat loss workouts. But, is this really a smart move?

Here is why you might want to reconsider.

The Fat Loss-Cardio Mindset

Many people when starting out on their fat loss diets get in this cardio mindset where they believe that if some is good, more must be better.

After all, if they can burn 300 calories a day with a 30 minute jog, why not bump that up to 60 minutes a day - 600 calories!

That means you can either eat 300 more calories each day and maintain the same rate of fat loss, or you will lose fat twice as fast.

Bonus!

Not quite.

The Issue With Fat Loss Cardio

There are two important points to keep in mind here. When selecting the methods you will use to perform your fat loss cardio, you'll usually choose between either higher intensity sprints, or you will opt for a more moderate paced, steady-state form of cardio.

Each has benefits and drawbacks.

Steady State Cardio

If you opt to go the steady state cardio, either because you don't like the intensity of sprints, you don't want to risk overtraining, or simply because you aren't in the kind of shape necessary to do sprints, then you're at risk for a whole other set of problems.

Muscle mass loss.

Too much steady state cardio tends to be catabolic on the body, which means your body will start using muscle tissue for fuel, rather than strictly relying on body fat stores.

To see an example of this, look at the many long distance marathon runners out there. Don't have much muscle, do they?

That's why.

When you combine that much steady state cardio (1 hour+ five times a week for example), you're looking at risking muscle mass loss when you're eating fewer calories than the body takes to maintain weight.

Interval Training

Moving on, if you opt for the interval training route, you've got another set of problems.

With this one, the big issue is going to be overtraining, as now you've got both your sprint sessions and your weight lifting workouts stimulating that CNS.

While some stimulation the body can handle, too much and it's going to shut down. When it does, you will not be feeling well.

Unless you carefully balance your lifting and interval sessions, problems are ahead.

Since many of those on fat loss diets, as mentioned above, get into the 'some is good, more is better' mindset, many try and perform far too many interval sessions than their body can handle.

So, if doing more cardio is not going to be a good option for fat loss, what is?

Getting your diet in line.

Most people hate to hear this because let's face it, we like to eat. BUT, it's far easier to slash a couple hundred calories from your day (look for pesky places excess calories creep in), than to add hours of cardio per week.

The one exception to this may be those people who are already eating a very low calorie diet (defined as less than their body weight in pounds multiplied by a factor of 9 per day).

In that case, more cardio may be an option, but even still, it might be time to look at other issues that could be going on with that dieter in particular, as most people should be losing weight on such an intake.

So, have a look over your program. How many hours of cardio are you doing per week with your fat loss diet?

It may be time to rethink this.

Learn more about fat loss cardio and how to use it correctly.

For more fat loss and diet information, please visit http://www.theworkoutinsider.com.

Close up of pistachio nuts at a grocery store in Palo Alto, Calif., Tuesday, March 31, 2009. Federal food safety officials warned Monday that consumers should stop eating all foods containing pistachios while they figure out the source of a possible salmonella contamination. The company at the center of a nationwide pistachio recall says the salmonella contamination could have come from raw nuts during processing but not a human or animal source in its plant. (AP Photo/Paul Sakuma)AP - It could take weeks before health officials know exactly which pistachio products may be tainted with salmonella, but they've already issued a sweeping warning to avoid eating the nuts or foods containing them.

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