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Quick Ways to Improve Your Metabolism For Fast Weight Loss

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Metabolism is a chemical process that occurs in the human body to maintain life. There are two types of metabolism: constructive and destructive. Constructive metabolism synthesizes proteins, carbohydrates and fats that form tissue and store energy. Destructive metabolism breaks down complex substances that produce energy and waste matter. Both of these work together to increase fast weight loss.

The metabolic rate determines how quickly we burn our calories resulting in a decrease or increase of our weight. Some people burn calories faster than others. A person's activity level and diet are the key factors determining their metabolic rate. To achieve fast weight loss, you must learn to increase your metabolism.

Most people believe that decreasing your food intake will result in a reduction in weight. Decreasing food intake causes the body to consume energy instead of using energy and causes the body to store fat rather than burning it. Having four to six small meals throughout the day rather than three larger meals with no snacks in between causes your body to burn more calories than is in the food resulting in fast weight loss.

Skipping breakfast and lunch causes you to overeat in the evening. Irregular eating is one of the two primary causes of binging and overeating. The body works more efficiently if your food intake is spread out through the day. Your metabolic rate will remain higher all day rather than simply spiking once a day. The constant higher rate will result in fast weight loss.

The foods you consume determine your metabolic rate. Choose lean protein rather than carbohydrates to increase your metabolism. Protein requires about 25 per cent more energy to break down than do carbohydrates. Even though they may have the same number of calories, protein takes longer to metabolize resulting in fast weight loss.

Omega 3 fatty acids lower your leptin level. Leptin is a protein that is produced by the fatty tissue of the body for the purpose of regulating fat storage in the body. The lower your leptin level the higher the metabolism resulting in fast weight loss. Consuming fish will help to lower your leptin level and increase your metabolism.

Only eating raw fruits and vegetables on two consecutive days per week will raise your metabolism and result in fast weight loss. Digestion and absorption of these foods will burn more calories than they contain. Examples of low calorie foods include broccoli, carrots, tomatoes lettuce, watermelon, strawberries peaches and plums. Your metabolism is raised as you consume these foods.

Exercising daily will do wonders for your metabolism. Some type of aerobic exercise is most beneficial for raising your metabolic rate. This includes walking, swimming, riding a bike, dancing, yoga or using an aerobic DVD. Start with 5 minutes per day and work up to 30 minutes per day in order to achieve fast weight loss. Once you are comfortable with this, you can add weight training that has also been shown to increase your metabolic rate.

Make sure you drink plenty of water. The best rule of thumb is to drink one half of your body weight in ounces of water per day. If you are exercising or it is extremely hot, you need to drink more. If your body is dehydrated it is very difficult to maintain fast weight loss. Drinking lots of water and adhering to the other guidelines given will be very helpful in increasing your metabolism.

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Source by Robert Hudak

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Fast Weight Loss Diets That Shrink Belly Fat

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Getting a Firm Belly

A lot of importance is placed upon tight flat stomachs. Marketing campaigns are always promoting items that will accomplish this. Although many individuals want to lose their belly fat, due to appearances, one main reason to reduce this fat is your health! However, experts are now saying that it is okay to have a little fat, as long as you are not overweight.

Belly flab and high blood pressure, as well as high cholesterol, heart disease, and type 2 diabetes have been linked to belly fat. In order to be at no health risk, men should not have a waist measuring more than 40 inches, and women must have a 35 inch waist or less.

Below are some good techniques to help you reduce dangerous abdominal fat and get a firm belly:

· Exercise More, Eat Better

Calories do not have to be burnt at a gym or workout class; this can be done when you participate in everyday activities. For example, yard work burns several hundred calories per hour. Whereas organized sports, like football, burn even more. Another great activity to burn calories is swimming. Still another way to burn calories is to engage in walking.

Your fat-burning metabolism will kick into overdrive with Cardio exercise. All you need is persistence and perseverance; the trick is to find an activity you like. If you stick to it, the pounds will melt away. It’s also imperative to alter your routine to ward off boredom, as well as to get maximum calorie burning results.

In order to get a firm belly, there are different exercises that you can implement into your schedule. The American Council on Exercise did a study to find out the best types of exercise to incorporate into any weight loss program. Their findings included supine bicycle, captain’s chair leg lifts, and vertical leg crunches. These exercises are thought to work the abs more than any other exercises. Other good exercises include twisting crunches and exercise ball crunches. These activities should be done several times a week in order to obtain a slimmer waistline. Detailed step-by-step tutorials for each exercise can be found on the internet. However, if you are an outside person and your yard needs mowed, this activity will move all those muscles in the right way. However you must engage in this activity at least 20 minutes, non- stop.

Different foods can help you get a firm belly. Foods high in protein and fiber are slenderizing, however sugary carbs increase belly fat rather quickly. You should look for a diet consisting of complex carbs, unsaturated fats, and lean protein sources; a classic example is the South Beach diet. The diet solution has a high success rate and is a natural way of losing weight.

· Reduce Stress

The reducing of stress can be accomplished at the same time that you are losing belly fat. This can be done through the implementation of yoga. Yoga has a two-fold effect on our bellies, as follows:

1. It reduces stress levels. Stress very often leads to weight gain. Stress-induced weight gain often results in belly fat. In this way, stress reduction can give you a flatter stomach and at the same time, actually lower your risk for many diseases.

2. Yoga also tones the muscles in your stomach. A yoga routine that includes supine poses and other postures will work the abdominal muscles. You might want to check out a yoga DVD or video tape, or you can also try to go through some yoga tutorials.

All in all, it takes time and effort to get that dream belly, but it sure is worth it!

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Source by Russ Card

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Do-It-Yourself (DIY) Weight Loss Plan

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Do you want to lose weight? If you do, you may have already heard about how nice it is to create or develop your own weight loss plan. These plans have been a great help for many individuals to succeed in their weight loss goals. Although there are a lot of options when it comes to your weight loss plans such as joining a local or online weight loss program or buying a ready-made plan, a lot of people still prefer creating their own personalized DIY weight loss plans.

If this is your first time to develop your own plan for losing weight, you may not be confident as to how to go about it. If this is your case, then this article is for you because this article outlines the many components of a good weight loss plan.

Probably, healthy eating is the most important component of a good weight loss plan and is very important if you want to lose weight. When you say healthy eating, you don’t really have to get rid of junk foods like chocolates; however, you should control and limit your consumption. If you think you’re having a hard time eliminating junk foods from your diet, you may plan a schedule of eating these foods for yourself. Your schedule could incorporate meals or perhaps days where you don’t restrict yourself to have a good treat. Partly, this can be considered as a reward for a job well done.

Aside from generalizing your schedule, it is also a good idea to create your eating schedule more detailed. To start, you can research for healthy recipes from the Internet or you can also purchase a healthy eating cookbook from the local bookstore near toy. Once you have a guide for the healthy foods to make or prepare, you can make a plan for all your meals. Of course, you don’t want to get bored or sick and tired with the foods you will be eating so it’s a good idea to add a little spice and incorporate different varieties of healthy food in your DIY weight loss plan.

Regular exercise is another important component to incorporate in your DIY plan. Like planning a schedule for healthy eating, you should also create a schedule for your exercise and workout. When adding exercise or workout in your exercise plan, you can choose from plenty of options. For example, you can join a local gym near you or purchase an exercise DVD for home use or a piece of exercise equipment. If you don’t want to spend on these, you can try walking instead.

If you have decided to come up with a DIY exercise plan, you may be missing something – support! If you decide to join either a local or online weight loss program, it is expected that you will be a part of a group or team, with members giving support to each other. You should be aware that with a DIY exercise plan, you cannot have the same support. With this in mind, you may consider meeting with your family members, friends, co-workers, colleagues, or neighbors and ask them or offer them to be your exercise buddy. Having an exercise buddy is a great way to get the support you need. Your buddy can also be a motivating factor for you to do your best and push through with the plan.

When developing a DIY weight loss plan, it is a good idea to write everything. You can also use your computer and take advantage of the computer programs to make your schedule readable and easier to understand. Writing everything ensures that you will not forget anything from your DIY weight loss plan. You can also post the schedule in areas in your home that you will always see. One example is the refrigerator.

In simple term, weight loss plans are your guide and your motivator. The points given above are just some of the points that you should always remember, especially when you are developing your own weight loss plan.

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Source by Alana Olson