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There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.Here are some tips to help you safely dro...

1 Pound Of Fat = 3,500 Calories

1 Pound Of Fat  = 3,500 CaloriesThere are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.Here are some tips to help you safely drop 3,500 from your regular routine:RunRunning for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound. It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high. However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have. Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons. Eat InWhen you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger. When eating out, generally you are in a social situation where food is not a priority but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. Youll shed unwanted weight in no time!

Weight Loss Tip #8: Have Your Cake and Burn it Off Too

Weight Loss Tip #8: Have Your Cake and Burn it Off Too

With Christmas less than a week away, the holiday season is almost over, but the holiday EATING for most people will last for nearly another month. I could try and tell you how to not eat anything but lettuce and fruit while the rest of the family is enjoying succulent hams, delicious cakes, and scrumptious pies; but that would be a waste of time, wouldn't it? Besides, if you've been "good" all year with your eating habits (haven't you?), why shouldn't you get to enjoy some of that wonderful holiday food? But what about your weight? Your waistline? I can show you how to manage that. The trick is to not get so carried away with all that food that all your weight loss and fitness efforts go down the tube. How is that done? It's pretty simple, actually. Just like any successful undertaking in life, it all comes down to a few rules that are geared toward helping you reach your goal. Keeping yourself together after sampling a veritable feast is no different. In this case, there are just a few things you need to keep in mind and follow: 1) Don't munch yourself into a coma day after day. Choose 3 or 4 designated days through the REST of the season to "do your thing" at the table, and practice restraint on the rest. 2) On your big eating days, plan a morning cardio workout that is about an hour long. Why an hour? Sixty minutes of cardiovascular activity at the start of your day will keep your metabolism elevated well into the afternoon. It doesn't matter what you do---the gym, walking around the block, jogging with the dog---whatever. Just plan to do an hour of SOMETHING on each of those mornings. 3) Don't eat anything before your workouts. Just jump right into them with a bottle of water and don't allow yourself to be too interrupted until you are done. This will help you to get the most out of shedding some of the fat that is already stored on your body to give you a "head start" on the day's festivities. 4) This one is optional, but can make a difference if you stick to it. If you know that you just aren't going to be able to resist all those wonderful cakes and pies, try eating them with your entree's and pass on all or most of the starchy sides. Remember, the goal here is not so much to lose weight, but to BREAK EVEN. All you want to do is SURVIVE so that you don't blow up like a house and derail all of the work that you may have done up unto this point. If you have any questions, feel free to email them to me at lawrence@yourbestbodynow.com Happy Holidays! To Your Best Body, Lawrence Cole
Your Lifestyle and Fitness Coach See this Weight Loss Article at YourBestBodyNOW.com.

Secret Weight Loss Tips For Women Over Forty!

Secret Weight Loss Tips For Women Over Forty!

If you have ever joined with a male friend in a weight loss programme you may have noticed that men are able to lose weight more easily than women. Life seems cruel sometimes. Men hold a metabolic edge over women because they have more muscle, and muscles are the "workhorses" of the body.Many women who felt slim at 35 years, still weighing the same at 45 hnow consider themselves "fat". No it probably isn't social conditioning. It is more likely to be the truth and they are actually more "fat" than they used to be. The scales are not the only answer to understanding what's going on in your body.Consider the case of Annette who weighed 63 kilos at age 35. At that time, 23 percent of her body consisted of fat. (Experts consider 23 to 33 percent body fat healthy for women ages 40 to 59). Back then, 15 of Annette's 63 kilos were fat. The rest--48 kilos--consisted of bone, muscle, water, and internal organs.By the time Annette reached age 48, her body fat had increased from 23 percent to 30 percent, yet her weight had remained the same. Her body now contains 20 kilos of fat, 5 more kilos of fat than at age 35. At the same time, Annette had lost approximately 5 pounds of muscle.When women gain fat and lose muscle, two things happen:Fat isn't as dense as muscle, so any fat gained takes up more space than muscle. Even if you haven't gained weight on the scale, your body can appear larger, and your clothing size may even increase.Because muscle burns more calories than fat, your metabolism slows and you burn fewer calories, which can contribute to weight gain if you don't make adjustments in your calorie consumption. Muscle burns up to 7 times more energy than fat, so the effect on your metabolism can be quite significant.Annette has been extraordinarily careful about what she eats and hasn't been able to lose weight - with good reason. The amount of lean body mass you have is an important factor in determining the rate at which you burn calories. If lean body mass drops, metabolism drops.Every pound of muscle a woman loses slashes the number of calories she burns by as many as 30 calories a day. If she loses 10 pounds of muscle over 3 decades, she could burn 300 fewer calories each day, or a whopping 2,100 fewer calories each week.By the time she celebrates her 55th birthday, she could have lost as many as 15 pounds of muscle, and now burn 450 fewer calories each and every day.What this means for Annette--and other women in their forties and fifties--is that maintaining muscle mass is critical as the birthdays add up. Lean muscle matters because there's so much of it.Calorie-burning muscle accounts for approximately 40 percent of the body mass of a normal-weight woman--that's 56 pounds for a 140-pound woman like Janet--so it's a major factor in energy.Here's some good news: Because muscle mass is linked directly to metabolic rate, women can give their metabolic engines a boost with weight training and other forms of exercise that builds muscle. Second, with eating the right sources of very lean protein you can encourage muscle development as you exercise.

The Truth About Low Carb Diets

The Truth About Low Carb Diets

Low carb diets are very effective in achieving weight loss when followed. But the key word there is that they should be followed. However, there are controversies about their healthiness. Definitely, people get into these diets to lose weight. But what every person getting into this is not only the aspect of losing weight but also as always, keeping the weight off. But it goes beyond that. It also involves being and staying healthy and functional in whatever we do everyday. A slim person is definitely not attractive if he or she is weak from lack of nutrients and energy due to these low carb diets.The body uses up carbohydrates first as a source of energy. If there are more carbohydrates taken in, the body stores the surplus as fat. If there are fewer carbohydrates taken it, the body is forced to use the stored fat for its energy requirement. The principle of these low carb diets is to take in food low in carbohydrates so that the body is forced to use its stored fat. By drastically reducing carbohydrates to a small fraction of a persons diet, the body goes into ketosis. The body burns its own fat to convert into energy A person in ketosis is getting energy from ketones. Ketones are little carbon fragments that are created by the breakdown of stored fat. One feels less hungry when his or her body is in ketosis. The end result is that he or she is likely to eat less even if allowed to do so. In effect, the body is transformed from a carbohydrate-burning machine into a fat-burning one, thus making fat the primary energy source. This brings us to the most fundamental fact of dieting: the less fat you have, the lighter you weigh. The end result is the desired weight loss.There are diets like Atkins that seem to be a dream come true. It stems from its design that a person could eat as much as he or she wants from a wide variety of food that other diets steer away from. Steaks, meat, crab, eggs, all types of protein based food are allowed since the body will burn carbohydrates first and not protein or fats. Basically, it follows the same low carb principle of reducing carbohydrate intake and forcing the body to use fat towards weight loss. But experts are concerned about the long term safety of the diet. By contemporary medical standards, the risk of heart diseases, stroke, cancer, liver and kidney problems are very extremely high. These risks have been pointed out repeated by a number of health researches on high fat diets. Other low carb diets are cleansing in nature such as the detox diet. It helps in the health reassessment of ones lifestyle, eating patterns and focus on foods. Here, one becomes more aware of ones food intake. However, there are individuals, such as diabetics, people with low blood sugar or eating disorders have to stay clear of it. They will find themselves more in trouble than they are already. Low carb diets serve their purpose. But there is no substitute for the traditional, proven healthy lifestyle of a balance diet of the basic food groups in the nutritionists pyramid order combined with the proper exercise. However, should a person still go through with these diets for whatever reason, he or she should be equipped with knowledge of not only the benefits but most especially the risks. Everyone wants that slim, healthy look. But everyone should also go for health in a sustainable manner.

Is Slimming Stopping You From Losing Weight?

Have you tried every possible diet plan, even the "fads" when you've been really desperate, exercised until you have fainted and still not lost weight, worse still put weight on? Then ask yourself this question is it the sort of food you are eating that is stopping you from losing weight or is it when you eat? The answer is probably yes on both counts, not because you are greedy and eating to much but because you are eating the wrong things at the wrong times on the wrong days. Your body is an engine it requires the correct type of fuel at the right time of day to perform the tasks that need doing. You may end up not using the calories you are consuming and they will then be stored for future use as fat tissue. The bodies metabolism regulates the amount of calories being burned and adjusts if the intake of calories is reduced, that means that you may initially lose weight quickly on a calorie controlled diet but it will not last as your metabolism adjusts to the new levels and you quickly find yourself on a starvation diet. The body is naturally designed to store fat for the leaner times and because you are lucky enough to live in a world where you can eat pretty much what you like when you like it is all to easy to find yourself piling on the pounds even when you think you are eating sensibly. It has been discovered that the body takes a few days to adjust the metabolism to a change in eating patterns. It may be possible therefore to exploit this delay to force the body to burn fat by rotating not only the overall calorie intake but also the type of calories consumed. This can also help to prevent boredom setting in as often happens when you have been on the same diet for several weeks. Since the body cannot know what you are going to eat tomorrow or the next day it can only assume that you will be following the same general pattern it is used to. By doing what the body is not expecting and changing the pattern of what you eat and when you eat it every few days the body can be fooled into burning body fat. By eating foods that contain calories that are easily metabolized, such as in raw foods for example, the calories are burned quicker and the body seeks out more calories and they are those stored in the body as fat tissue. Food that is easily metabolized include certain types of fats, and yet fats are one of the first things you are told to cut out when you start a diet.So if nothing seems to be happening with your diet and your weight loss has ground to a halt start putting your own plan together, don't let your metabolism get the better of you, keep your body on its toes, look out different diet plans and change your food intake every few days, keep you eyes peeled for those foods that metabolize easily and never starve yourself.

Diet: How to really make your Diet work for you?

First of all, you need to understand, that your body needs a proper Balanced Nutrition Diet, with a proper daily amount of: vitamins, proteins, minerals and carbohydrates. Get into a habit of eating exactly 3 Meals a day. 1. Eat breakfast within one hour of rising. Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it. 2. Have a healthy low-fat lunch snack. Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running. 3. Have your dinner three hours before your bedtime. Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach. Drink at least 2 liters of water a day. 2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins. Exercising is a KEY. By exercising, your body gets an advantage of many physiological benefits such as: - Weight Control by elevating your metabolism so that you burn more calories daily. - The Boost in your energy level - Strengthening of your heart and lungs - Improvement in your self-image and self-confidence. So, dont forget to exercise at least 10 minutes a day. Try to avoid using fats. Try to keep the fat level in your cooking as low as possible. Make Calcium your friend. Include as much calcium as you can in your daily diet by eating: - Oranges - Broccoli - Soybeans - Tofu - Sunflower Seeds - Papaya And other sources of calcium. Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The "Average" American diet does not even come close to meeting the normal calcium requirements: 425 mg. a day for Men 450 mg. a day for Women So, to sum it up: 1. Have exactly 3 meals a day 2. Drink at least 2 liters of water a day 3. Exercise at least 10 minutes a day 4. Avoid fats 5. Make calcium your friend By following these 5 simple rules, you will be losing weight in no time.

Summary

There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.Here are some tips to help you safely dro...