Posted on

Effective Ways to Lose Fat

[ad_1]

Here are five techniques to easily lost fat. Everybody knows that excessive fat in the body can lead to various health risks. The busy schedules we have today cause us to eat lots of foods that aren’t good for us. We exercise less these days, which is a big part of the reason that obesity has become an epidemic, and it’s extremely harmful.

In order for us to be smart and to stay healthy, it’s important that we burn off that extra fat. A lot of people don’t think it’s so easy to do and that it requires more effort than they can put out. They believe that fat loss just isn’t for everybody. So to dispel that myth I have five easy steps you can follow, and drop the extra pounds, with only minor changes n your lifestyle:

Eat Breakfast – Breakfast has long been considered our most important daily meal. Lots of people skip it for losing weight when that’s exactly the wrong move. You need the essential nutrients from a hearty breakfast to give you energy to burn throughout your day. If you don’t eat breakfast, you tend to gorge at the next meal. It’s best to eat some whole grain toast or fresh fruits, maybe oatmeal and some egg whites.

Exercise – This is a must for dropping fat from your body. It’s the most effective tool by far. If you incorporate exercise into your daily routine, your fat will drop off as a natural result. This doesn’t mean you have to go to a gym and lift heavy weights or workout for hours. If just means increasing what you do over the course of a normal day. If you don’t take walks, then you can start to take them three or four days a week, and if you are consistent, you’ll see some fat drop off.

Control Your Calories – Controlling your calories is extremely important for fat loss. If you can cut down on your fatty foods by one third, you can lose a lot of fat. Add plenty of fiber to your diet. Fiber keeps you feeling full and is an excellent replacement for the old fatty foods you’re used to eating.

Drink Tea – There have been studies done that prove drinking tea or even taking tea supplements along with regular meals can help to block your absorption of carbohydrates. It doesn’t matter if you drink black tea or green tea, it will still be beneficial to burning calories and losing fat.

Sports – By going through a rigorous workout with your body, you’ll shed the pounds quite easily. Just go out and get involved in some type of physical activity that you like. Baseball or tennis, or golf, or bowling, can all help you to lose weight, especially if they haven’t been part of your normal routine. Plus you’ll get to spend quality time with family and friends.

These five little pointers can help you lose fat, and they are plain common sense, nothing high-tech here. Adopt these to your daily routine, do it consistently, and you can easily lose the fat from your body.

[ad_2]

Source by Dmytro Fedorev

Posted on

Stress and Its Influence on Weight Loss

[ad_1]

When people look for advice on how to lose weight, often the focus revolves around two primary components: diet and exercise. While diet and exercise should be regarded as the main pillars of proper weight loss, other factors can play a role in how easily a person is able to both lose pounds and maintain dropped weight.

In the March edition of its online publication, the International Journal of Obesity published the results of a two-part study involving stress and weight loss. Researchers took 472 people classified as obese, and monitored the subjects’ individual attempts to lose ten pounds over the course of six months. The findings of the study’s first phase showed that stress in combination with weight loss standards like diet and exercise can influence an individual’s ability to lose weight.

But how exactly does stress affect a person’s capability to lose weight?

Psychological Impact of Stress

Although accurately describing stress with a singular definition can be difficult, stress is a feeling that is altogether universal. Coming from a seemingly unlimited number of sources, stress and the situations which cause stress can vary largely from one person to another. Whether it be something as primal as the struggle to find clean water from which to drink, or something less survival-based like stress in the workplace, everyone can relate to the general feeling of being stressed out. When individuals feel stressed, their eating behaviors and habits can change. Often, people turn to snacking as a way to cope with the stress, rather than a method of battling hunger.

When people “stress-snack,” they tend to eat foods which feature more sweets and higher fat content. The desire for less nutritional foods isn’t just a happy coincidence either. The human body actually provides a very solid reason for these specific cravings.

Physiological Impact of Stress

Stressful situations are well-known to invoke a primal fight-or-flight response in humans as well as other species. If you’re unfamiliar with what a fight-or-flight response is, it can easily be summed up as whether or not a person decides to stay and confront a stressful situation or try and run from it. Once the body initiates the fight-or-flight response, a flurry of events take place within the body. Here are just a few things which happen:

  • Heart rate increases
  • Digestion and metabolism slows down
  • Blood pressure increases
  • Blood sugar increases

As you can see, if a person is constantly involved in stressful situations, this could lead to long-term problems like obesity and high blood pressure. Having said that, those interested in losing weight should pay close attention to the fact the stress can ultimately lead to a lower metabolism, which is the body’s ability to burn calories by itself. A slower metabolism equates to a tougher road for people to travel on their way to meeting their weight goals.

During the fight-and-fight dilemma, the body prepares itself to take swift action. The body releases cortisol, a stress hormone produced in the adrenal glands, as a way to slow down digestion and metabolism. However, the body does metabolize part of its fat and glucose stores in order to provide the immediate source of energy needed to either fight or run. Once the person either successfully handles the situation or safely flees, the body will start to crave fats and sugars to replace what it has just used. Consequently, this is where physiology and psychology intertwine. People crave sugary and fatty foods after a stressful day because it helps to restore resources the body used throughout the day, not to mention the pleasure food brings to a person’s taste buds.

Final Thoughts

Stress-snacking every once in awhile is alright. But over time, stress can not only lead to weight problems and obesity, but also to serious diseases like diabetes. If you’re committed to getting fit and looking your best, you have to not only eat healthy and exercise regularly, but you also have to make a conscious effort to remove stress from your life. Always try to be observant of what triggers your stress, and take the proper measures to remove as many of them as possible. Not only can this help you look and feel better in the short-term, but it can drastically provide you with a higher quality of life when you’re older.

[ad_2]

Source by R. W. King

Posted on

3 Things To Do To Keep Weight Off After The Diet

[ad_1]

If you have been on a diet, you know that keeping weight off after the diet is over is a real challenge. The are are three things you need to know and do to return to your "before diet" weight.

It is important to know that you should not spend too long on any diet. If you do, you may experience metabolic slowdown and metabolic slowdown means fat accumulation. So it is advisable to diet for a couple of weeks and then stop and take a break, so you can change the pattern. This will shake up your metabolism. In this time you can eat what you like but be careful. Here is how to eat after your diet is over:

1. If you decided to stop dieting and want to go back to the way you were eating before the diet, you will just go back to your "before diet" weight. You do not want to sabotage your weight loss effort! So, it is very important to permanently change your eating habits. This means to set up a couple of rules like eating sweet, salty and fatty foods in the first half of the day when your metabolism is faster and balance them with raw vegetables, protein and water.

Many dieters find it difficult to start eat regular foods after the diet. They are afraid to harm their new body. This will not happen to you as long as you stay in the right calorie range. Remember an active woman, who just lost some weight, needs about 1.800 calories per day. For a man this number is about 2.000 calories per day. An active post-dieter is the person who exercises at least twice a week. Sticking with your exercise plan will help you to keep your metabolism fast. It is known that exercise is one of the main indicators of whether individual individual will regain weight or not.

2. For many people counting calories is hard. If you do not want to count calories, keep track of fat intake. The reason for this is that fat has 9 calories per gram and is easily hidden. As a result you may consume a lot of calories from 'hidden' fat. A good example is chocolate. Two 100 gr. chocolate bars can have different number of calories and different amount of fat in them. One with 45% cacao, for example, can have 550 calories and 38 gr. fat and the other with 55% cacao can have 511 calories and 33 gr. of fat. So, which one you choose?

3. After the diet is over it is good to continue to eat small potions. Small portions promote efficient digestion, so it is advisable to eat less at one meal and if you feel hungry eat every 3 hours. Do not be afraid to snack. Digestive process needs 2 to 3 hours to process your food. So, if you feel hungry it is better to snack and not to wait until the dinner.

Snacking is a science in itself. If you eat a chocolate bar, you will damage your weight loss effort, because real soon you will get hungry again. But, if you choose an apple, you will promote your weight loss results, because an apple has the ability to keep your appetite away for a couple of hours.

Any diet must have the beginning and the end. Plan your weight loss diet exit very carefully.

[ad_2]

Source by Angela Joy