Effective Tips To Help You Lose Weight

The prevalence of obesity and its subsequent health problems has caused many people to re-evaluate their lifestyles so that they don't become another statistic. Unfortunately, there is a lot of conflicting information out there when it comes to weight loss methods. Some experts say that avoiding dietary fat is the key while others state that a specific type of plan must be followed. In reality, however, neither is inherently true. Here are some effective tips to help you lose weight.

Exercise

Regular physical exercise is the foundation of healthy fat loss. Without it, you can't expect your results to last. Besides burning up extra calories and body fat, physical activity also makes losing weight more efficient overall. Studies have shown that people who exercised regularly enjoyed better insulin sensitivity, which kept their blood sugar under control and prevented it from being stored as fat. Furthermore, exercise is also known to increase your metabolic rate, even when you're at rest.

Don't Starve Yourself

Starvation diets, which involve taking in fewer calories than you need, are extremely popular. This is also known as crash dieting. On the surface, they may appear to work, but the underlying science shows that they do not. In fact, people who try to lose weight using these methods tend to gain back what they lost plus some. Besides that, it's never a wise decision to deprive your body of the energy it needs to function.

On average, women need between 1,200 and 1,500 calories per day while men need between 1,500 and 2,000, depending on activity levels. Many starvation diets fall far short of the minimum calories necessary to sustain basic bodily functions. As a result, your metabolic rate slows to a near halt because your body believes there's a food shortage. Any weight that you lose from starving yourself is mostly composted of muscle and water, not body fat. When you begin eating normally again, your body shunts the calories into your fat cells for storage in case of future starvation.

Avoid Excess Carbs

Consuming too many carbs is often the result of eating a low-fat foods. Most carbohydrates, even whole grains, absorb into your bloodstream very quickly, raising blood glucose in the process. This results in large surges of insulin to bring blood glucose back to an acceptable level. Insulin makes your body store excess carbs as fat, so you can see how consuming too many of them could be detrimental to weight loss. On the other hand, your body is more likely to burn dietary fats and proteins as fuel rather than storing them.

Eat Wholesome Foods

Avoiding processed foods is an important aspect of losing weight effectively. Most of these things are extremely high in calories, sugars and other unhealthy features. Whenever possible, it's best to stick to real, wholesome foods. Fruit, vegetables, fresh meats, eggs and dairy products are always the best options.

After you've achieved your target weight, it's nice to treat yourself to something special. Consider taking a vacation, buying a new wardrobe or even getting botox.

 

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How To Increase Your Metabolism

Speeding up metabolism will guarantee weight loss success.
It must - it's a scientific process, not a wish. Learning
how to speed up metabolism in your body is a vital, but easy
step. Once you learn what causes weight gain, weight loss
and speeding up metabolism in your body... you will never
again feel frustrated, hungry or defeated by a diet that
doesn't work.

All weight loss (and weight gain) problems have to do with
metabolism. If your body is not metabolizing calories in an
optimal fashion, your dieting efforts are doomed. You will
be fighting against basic body chemistry - and you'll lose.
But, hang in there, speeding up metabolism is relatively
simple to do.

It's an ugly issue to consider, but most colons - due to our
standard diets - are impacted with a lifetime of fecal waste
the never gets eliminated. Most metabolic problems have
their beginnings in our digestive tracts and typically in
America, we have miserably functioning ones.

If you're serious about weight loss, look into some high
quality colon cleansing products. You'll be surprised at
what is lurking inside you. It's not pretty, and it prevents
your body from properly assimilating nutrition and
effectively metabolizing the foods that you eat.

Reports of clearer skin, increased energy, easier and longer
lasting weight loss and reduced illness are common after a
thorough colon cleansing.

Once you've gotten your colon squared away, you can
confidently start on your efforts to lose a few pounds.

I know that you don't want to hear it, but fast weight loss
programs are not healthy or effective for the long term.
Diets that help you lose a lot of weight in a relatively
short time pose a problem for most people as soon as they go
off the diet. Speeding up metabolism is the road to weight
loss. Most rapid weight loss diets don't address the issue
of how to speed up metabolism. Most diets actually slow the
metabolism which is why we regain the weight.

Health issues aside, the biggest problem with rapid weight
loss is that it usually comes at the expense of calories.
Almost every diet designed to lose weight quickly, requires
you to drastically cut back on your caloric intake. You are
literally starving yourself. Ok so far, most of us could
afford to miss a meal or two. But...

Your body doesn't understand dieting. It doesn't know it's
only a temporary condition. It just knows that something is
wrong and you aren't getting enough food!

So, instead of happily burning off your excess fat - what
your body does is try to protect you by slowing down your
metabolism. It tries to make do with no more than the
calories you are giving it. This causes a decrease in energy
and if you cut back enough, it could cause a decrease in
necessary bodily functions leading to coma and death!

Finally, when you stop the diet and start eating normally
again, all of a sudden you have all these extra calories.
They have to go somewhere, so they get stored as fat.
Caloric intake that was normal before your diet, is now
(because of your slowed metabolism) way too high! You will
gain all the weight back. Plus, you'll keep going. You need
to learn how to speed up metabolism in your body so the
calories are burned away.

We're bombarded by ads and testimonials from companies
showing someone who was successful on their diet. They lost
the weight and kept it off. Assuming they really did it,
(these multi-billion dollar companies would NEVER lie to
us!) somewhere in the ad is a disclaimer saying that these
results are not typical. They never tell us about all the
other things that went into the weight loss. Such as
exercise, colon cleansing, eating healthier, and sometimes
medication. They probably made a radical change in their
lifestyle.

So, how to speed up metabolism? Two areas to begin with are
a colon cleansing and second, don't cut way back on your
calories.

Instead, speeding up metabolism in your body is as simple as
eating MORE OFTEN! Instead of two or three big meals a day,
eat five or six smaller ones. This will aid in speeding up
metabolism by keeping your metabolism constantly working.
Your body will - again - try to help you by burning off the
extra fuel at a faster rate. This shows up as increased
energy.

You should see your doctor before you start any weight loss
or exercise regimen and while there, have them check your
thyroid to eliminate any worries on that aspect of weight
loss.

Don't wait. Start right now. sure, study all the weight loss
literature, but take some minor step toward your goal every
day. Starting right now! Take a walk, eat a healthy
breakfast, stop going to the fast food places - do
something! Everything adds up and soon your weigh problems
will be nothing more than a distant memory.

How To Lose Belly Fat Fast

No one has ever been tempted into a relationship by a fat
pot belly. Nor has anyone extended their life with a big
tummy. That belly fat doesn't enhance the fit of your
clothes. With all the tempting fast foods and a busy life,
what are you to do? If you want to lose belly fat, you can.
With a careful belly fat diet and consistent moderate
exercise, you can lose belly fat, and keep it off!

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The most common mistake people make when trying to lose
belly fat or lose love handles fast is thinking that
starving themselves will work. If you don't eat but exercise
strenuously, you'll find yourself drained, hungry and still
not losing weight. Another common belief is to eat very
little but fail to exercise. This approach won't lose that
belly fat either.

Your body doesn't operate that way. With small amounts of
food, your metabolism slows to compensate for the lack of
food. So fat will be burned, but much less than with a
combination of diet and exercise.

The secret to losing your fat is to reduce food portions,
and get daily exercise. You can eat whatever you want, as
long as it's nutritious and portions are smaller. Smaller
portions allow you all the tastes you already enjoy, but
because you're eating less, your body will be a fat burning
machine without the awful side effects and dangers of
starvation.

If you're going to consume 1500 calories per day, then a
half-hour of belly exercise will be enough to slowly burn
weight. If you want to ramp it up, then increase the amount
of exercise as you see fit (pun intended). But half an hour
of belly exercises are usually hard enough for a person to
do.

Why is this? Why does it seem much harder to lose belly fat
than anywhere else on your body? It's not that you aren't
burning fat, it's just that the stomach naturally has more
padding. Also, when people try to lose belly fat, they
usually aren't making the most of their exercise program.

They stop between situps, which slows down the fat burning
process. Instead, when you exercise, go all the way through
the routine, stopping only when absolutely necessary.
Another very effective technique to lose belly fat is to do
twists. Standing with your legs apart, twist the upper half
of your body from side to side, with arms stretched out to
the sides. Toe-touches are also a good exercise. These all
provide for a smaller waist and flatter stomach.


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When you start your diet and exercise programs, remember not
to slow down. Missing even one day will lead to missing
"just" two days, and soon you're eating burger after burger
while breaking that couch in a little more. After you lose
your fat, don't stop your exercise program. Now you're fit,
so keep yourself that way!