Think Fat Loss, Not Weight Loss

Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. Most diet programs are about weight loss and body weight is often used as an indicator of fitness progress. But, this is an incorrect approach.

Your ultimate goal should always be to lose fat and reducing excess body fat is what you should be concerned about. Weight loss and Fat loss is NOT the same thing! Many people confuse the two terms, often believing that they mean the same, when in fact weight loss and fat loss are very different from one another. This article will help you understand how weight loss is different than fat loss and how fat loss is far superior to weight loss in almost all ways.

Weight loss is not just fat loss

What Is Weight Loss?

(Weight Loss = Muscle Loss + Fat Loss + Water Loss)

Weight loss is attempting to lower your total body weight. It simply refers to a lower number on a scale.

Your body weight is composed of all the parts of your body such as muscles, fat, bones, water, organs, tissues, blood, water etc. When you lose weight, you lose a little bit of... fat, muscle and water.

You lose fat but very little and along with the fat you lose muscle and some amount of water. The higher you reduce your calorie intake, the faster you drop weight and the more muscle mass you lose.

Do know your muscle matters? Loss of muscle affects your health and your overall appearance.

Being fit means more than just fat loss

When you lose weight too quickly, your body cannot maintain its muscle. Because muscle requires more calories to sustain itself, your body begins to metabolize it so that it can reserve the incoming calories for its survival. It protects it fat stores as a defense mechanism to ensure your survival in case of future famine and instead use lean tissue or muscle to provide it with calories it needs to keep its vital organs such as your brain, heart, kidneys and liver functioning. If you reach a point where you have very little fat or muscle, your body will metabolize your organs to keep your brain functioning leading to heart attack, stroke and liver and kidney failure.

As the body loses more muscle mass, the body's overall metabolic rate decreases. The metabolic rate is the rate at which the body burns calories and is partly determined by the amount of muscle you have.

So the more muscle you have, the higher your metabolic rate; the less muscle you have, the lower your metabolic rate and fewer calories you burn. This explains why it is crucial to protect your metabolic rate and not have muscle loss.

Loss of muscle also leads to loss of tone underneath the skin leaving you soft and unshapely with no form or contour. If you lose weight too rapidly, your skin won't have time to adjust either. Also muscle is what gives you strength and loss of it means a weak body.

With weight loss you shrink in size and become a smaller version of yourself with a fragile frame with saggy skin.

Weight loss works in the short run to make you smaller but is temporary, almost everyone rebounds and regains the weight. This forces you to find another diet. And then another one, and another one - because eventually they'll all fail.

What Is Fat Loss?

(Fat Loss = Loss Of Stored Body Fat)

Fat loss is attempting to lower your total body fat - i.e. the percentage of your total body weight that is made up of fat.

The right approach for fat loss is to exercise smartly and

Eat the right food to have the right body

eat intelligently in a way that maintains muscle and focuses on fat loss exclusively.

The muscle you have is not there forever. If you don't feed it and don't use it - you lose it. A proper plan with right combination of resistance and cardiovascular training with adequate progression and a right nutrition plan to support it can help you achieve this. Exercise only boosts the burning process but doesn't just melt the fat away on its own - if you do not create a deficit and feed the body too much - it won't touch the stored fuel reserves. On the hand if you drastically cut your calories and do not feed your muscle properly or don't exercise and use your muscle, you will lose it. Fat loss is about finding that right balance.

With fat loss you maintain the muscle and keep the metabolic rate running high. You also develop stronger connective tissue, tighter skin and stronger bones and joints. With fat loss you transform your body.

Fat loss is a lifestyle approach where you give your body what it needs without depriving and shocking it with threat of starvation. You get to see slow but permanent steady progress.

It may sound odd, but it's possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight stays the same, even as you lose inches.

Lets see how this happens.

Muscle uses less weight than fat

Fat tissue is very loose and not dense. It occupies a lot of space in your body. Whereas muscle is more dense and takes up less space. When you lose fat, this space is freed and you can notice inch loss. If you are following a consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same. Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely.

consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same. Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely.

Myth: "Getting fit" means "Losing weight."

Truth: Getting fit means lowering your body fat percentage!

This Article By Written By:
Rashmi V Jolly
Online Fitness Coach & Founder of Body Redesign
Website: http://www.body-redesign.com

Article Source: https://EzineArticles.com/expert/Rashmi_V_Jolly/2240871

The Many Benefits of Coconut Water, Milk and Oil

What are the benefits of coconut water and other products derived from coconut? Not that long ago, unless you lived in the tropics, you probably seldom thought about coconut. Perhaps you had a coconut flavored drink every so often (more likely than not, one containing alcohol!) - but you never considered coconut to be one of the healthiest foods on the planet. Now, however, it seems that every other product that's for sale in a natural foods store has coconut in it!

Yes, we're hearing about the benefits of coconut water, coconut milk and coconut oil all the time. Coconut oil is not only good for cooking, but it's used in all kinds of skin care products. Coconut water is now becoming popular as an alternative sports drink. Coconut milk, meanwhile, is starting to become a leading milk substitute, especially as soy based products are becoming suspect in many ways. So let's take a closer look at this coconut craze and see what benefits can be derived from this wonderful fruit from the tropics!

Coconut Water

Coconut water is cool and delicious

Coconut water is the clear liquid you find when you open a young coconut. It's naturally sweet, yet low in calories and it's fat and cholesterol free. For this reason, it makes an excellent sports drink. It's the ideal compromise between people who find plain water too boring but who don't want to load up on sugar and empty calories that are found in commercial sports drinks.

Coconut Milk

Coconut milk is the thicker, creamier white liquid that's prepared from meat of the coconut. In other words, you can't crack open a coconut and get coconut milk - you only get coconut water this way. Coconut milk has to be made.

Coconut milk is sweeter and richer than coconut water, making it a good substitute for regular milk or soy milk. While coconut milk is considered by many to be very healthy, these claims are sometimes disputed because it's high in saturated fat (the same is true for coconut oil, as we'll shortly see). However, many nutritionists are rethinking the whole "saturated fats are bad" philosophy.

Coconut Oil

Discover the benefits of coconut oil

Coconut oil is enjoying a real renaissance in the health food community, probably even more so than coconut water or milk. Suddenly, we're hearing that this oil, though high in saturated fat, is ideal for cooking as well as for skin care.

It seems that previous research that supposedly proved that coconut oil caused a rise in cholesterol was based on using hydrogenated coconut oil. As many people are now aware, this is a process that produces the "bad fats" or trans fats that are the cause of so many health problems. Trans fats in anything raise the LDL or bad cholesterol to go up. Pure coconut oil, however, has no such effects - just the opposite.

One of the major benefits of coconut oil is that it contains lauric acid, which is a natural enemy of many harmful microorganisms and possibly even cancer cells. Lauric acid helps protect the body against bacteria, fungi and viruses, so it has many healthy qualities.

Coconut Products and Weight Loss

Coconuts can help with weight loss

If you're trying to lose weight, which coconut products should you consume? The short answer is, "all of them!" This doesn't mean, however, that you have to go overboard and drink or eat coconut products from dawn till dusk. Even though coconut milk and oil both contain healthy fats, if you're trying to cut back on calories you obviously don't want to overdo it with any kind of fat.

You can use all of the products in moderation and gain the benefits. This is true for everyone, whether you want to lose weight, gain weight or maintain your current weight. You can drink coconut water as a sports drink, or just when you want a refreshing cold drink. Don't drink it in place of regular water, though. Pure H20 should still be your primary beverage of choice!

Coconut milk is probably the best milk substitute if you're vegan or lactose intolerant. Even if you do eat dairy, there's no reason not to add coconut milk to your diet. You can find many healthy recipes that use coconut milk, or you can just drink it as a refreshing beverage that's a bit more substantial than coconut water.

Coconut oil is ideal for cooking. This is one big edge it has over the other super healthy oil - olive oil. I'd never suggest giving up olive oil, as this is not only delicious but it's one of the healthiest "good fat" foods you can consume. However, olive oil is not good for cooking, as it loses its benefits and actually becomes toxic. So, if you want a simple formula, consume olive oil raw and coconut oil for cooking (though coconut oil is also fine uncooked).

Coconut oil also has many other benefits, and it can be used as a moisturizer and even in your hair. You can find many products on the market that contain coconut oil, but very often it's safer to just use it straight up. Many products, even those sold in health food stores and online from health and nutrition companies contain all kinds of suspect ingredients.

Do your research - the Dr. Mercola website has a lot of good information on the dangers of many supposedly healthy and natural skin care products, shampoos and so forth. With plain coconut oil, you don't have any such worries! You can't really use pure coconut oil as a shampoo, but you can use it in your hair as a conditioner and then wash it out with a gentle and preferably organic shampoo.

In conclusion, more benefits of coconut-derived products are being discovered all the time. Of course, the native peoples of regions where coconuts grow - many tropical regions from Africa to the South Pacific- have long known how healthy, as well as delicious this fruit is. Now, however, modern civilization is finally catching up. So, coconut water, coconut milk, coconut oil - and just plain coconuts of course- are all foods you can eat with pleasure and without guilt!

Article Source: http://EzineArticles.com/expert/Maire_Brody/205861

The Top 5 Fat-Blasting Exercises

The problem with this plan (or lack thereof) is that you are wasting huge amounts of your precious time and energy on activities that aren't giving you the best results, or in a lot of cases, any results. Exercise is a science and there are certain basic guidelines that need to be followed in order to get the most out of it. A couple of things to remember: not all exercises are created equal, and long, steady-state cardio (i.e. you walking or jogging on the treadmill for an hour) is not the most effective calorie burning activity.

Let's look at the first point: not all exercises are created equal. Question for ya.

Which exercise is best? Uhmm

Which exercise should you spend more time focusing on: squats or crunches? Some might say, 'Well, it depends on your fitness goal'. And, yes, that is somewhat true. But for the average exerciser whose goal is to tone up, lose fat, and stay fit, the correct answer is squats. Surprised? A lot of women are shocked by that answer. The reason is that there is no such thing as true spot reduction. So doing 1000 crunches does not make you lose significant amounts of fat in your stomach area. Doing crunches will strengthen your abs, but that isn't the same as burning fat. If you want to melt away the fat, you need to burn lots of calories. And doing squats will burn a heck of a lot more calories than doing crunches. The reason being that you use a lot of large muscles (quads, hamstrings, glutes, back) when you perform a squat. Working all those large muscles burns calories. (I'm oversimplifying the process to save time here, but the bottom line is the same.)

Now for the second point, steady-state cardio is not the most effective activity for burning calories. Steady-state cardio is any cardio activity (jogging, elliptical, treadmill, bike, etc) that is performed with the same intensity for long periods of time. So what is more effective at burning calories than going for a morning jog? Going for a morning sprint with walking breaks. Instead of jogging for 45 minutes. Sprint for 30 seconds, then walk for 45 seconds. Repeat for about 20 minutes. This style of cardio will burn 10 times the amount of calories in half the time as steady-state cardio.

Now that you know the above two facts, we will get to my list of the top 5 fat-burning exercises, and it will make sense as to why these are my top 5...they are either large-muscle exercises that burn a lot of calories, or they are interval cardio activities that burn a lot of calories, or both. (editor's note - before doing any exercise it is best to seek the advise of a professional and learn to do them correctly)

Here's the list of the Top 5 Fat-Blasting Exercises... (not in any particular order)

Clean and press - a lot of bang for your buck

1. Clean & Press. The clean & press works the legs, back, shoulders, and core. You can use heavy weights with this power exercise which really ramps up the intensity and gives you a lot of bang for a short amount of time invested.

2. Deadlifts. Like the clean & press, you work a bunch of muscles when you deadlift, including your legs, back, traps, and glutes. Again, you can use pretty heavy weights for this exercise as long as you keep your form strict.

3. Hill Sprints. A lot of people swear by the effectiveness of hill sprints and that includes me. I always do these when I want to lean down a little more. Find a good sized, fairly steep hill and sprint up it as fast as you can. Then walk down and repeat.

Hills don't need to be steep or long to be effective

4. Squats. Squats are probably the king of all weight exercises. There are 100 different variations so you won't get bored. Try them all. Include at least 1 squat version in every full-body or leg workout.

5. Lunges. These are basically 1-leg squats. You have to do with one leg what you do with both legs in a squat. Therefore, you can't use as much weight, but you still work a lot of muscles doing this exercise. There is also more balance and agility involved. Like squats, there is almost an unlimited number of variations of lunges.

If you do a full-body workout 3 times per week, integrate 1-2 of these exercises in each workout. You will quickly find yourself getting stronger, leaner, and more toned than ever!

Article Source: https://EzineArticles.com/expert/Bobbi_Johnson/288619

Top 10 Weight Loss Tips That Burn Fat

As the number of overweight and obese Americans approaches three-quarters of all adults, dropping those extra pounds becomes a serious objective of many who are concerned with their long term health. For most, losing weight and keeping it off is a lifelong battle made more difficult with frequent on-the-run meals and failed fad diets.

Abdominal fat can be dangerous to health, as it increases the risk of heart attack, diabetes and certain cancers. Targeting belly fat has been shown to considerably reduce the incidence of health related concerns and provides for an improved level of self-esteem and confidence. Fortunately there are a variety of steps which can help with overall weight loss and specifically eliminate stomach fat. Create your own weight reduction program by choosing from these fat burning tips.

Tip 1. Eat Smaller Meals Throughout the Day

Eat smaller nutritious meals

Eating 2 or 3 larger meals per day causes the body's metabolism to stall as it's forced to process a higher number of calories. Eat 4 to 6 smaller meals each day and limit calories to no more than 300 to 400 at each sitting. Eat sensibly and avoid heavily processed foods in favor of natural choices including plenty of raw vegetables. Most important, never eat after 7 PM to allow complete digestion of your last meal before going to sleep.

Tip 2. Develop an Exercise Routine

To be successful in any weight loss plan, it's essential to incorporate an exercise regimen. It doesn't need to be strenuous, but must be done regularly on most days of the week. Use a combination of strength training and cardio to make it fun, and be sure to train for 20 to 30 minutes each session.

Tip 3. Eat at Home - Dine Out on Special Occasions

Most dieters have no concept of the excess calories they eat when dining out. Most restaurant meals include twice the number of calories as a home cooked meal. For weight loss to be successful, you must be able to control the healthy ingredients and quantity.

Tip 4. Drink Green Tea

Green tea is a known fat fighter

Studies confirm that drinking tea, especially the less processed green tea boosts metabolism when you're resting and specifically targets the release of stored fat. Brew the tea yourself to avoid the sugar added to prepackaged teas.

Tip 5. Drink More Water

Some dietary advocates promote the idea of drinking as much as 64 oz. of water daily. While the majority of studies don't confirm this, they do indicate the importance of drinking water through the day. Water reduces fluid retention naturally and promotes the release of toxins from the body.

Tip 6. Eat Slowly and Enjoy Your Food

Slow down when eating to allow your brain to send the satiety signal so you know when to stop eating. You should enjoy your food and chew each bite a minimum of 20 times to aid the beginning of the digestive process.

Tip 7. Cut the Sweets and Refined Carbs

Resist the temptation of sweets

All calories are not created equal. Refined carbohydrates and sweets are broken down immediately upon eating, providing an immediate surge of blood sugar and the desire to eat again in a couple of hours. Slow release calories from vegetable and protein sources require much more energy to metabolize and are less likely to be stored as fat.

Tip 8. Use a Smaller Plate

Most dieters don't even realize that the average dinner plate has gone from 9" to 12" in size. This means that 40% more food fits on your plate, and studies confirm that if it's on the plate, it's in your mouth.

Tip 9. Avoid Sugary Soft Drinks

The best place to begin cutting calories is in soft drinks. Each drink packs 150 to 200 calories, and most people consume several each day. Replacing sugared soft drinks with a no calorie substitute will result in losing 1 pound per week without any other changes.

Tip 10. Make These Changes Your New Lifestyle

Following these tips with the thought of short term weight loss can be beneficial, but it's important to develop a totally new lifestyle which incorporates most or all of these tips. Start by making these changes for 15 days, and be strict. You'll find that it becomes much easier as you go on, and the scale will provide encouragement.

All of these tips have been proven to deliver results. Follow as many as possible for maximum results, but don't let one or two push you away from your ultimate goal of permanent weight loss. Losing fat, especially from the midsection is critically important to living a long and healthy life.

Read More Expert Advice on Diet, Health and Nutrition

John Phillip is a Health Researcher and Author who writes regularly on the cutting edge use of diet, lifestyle modifications and targeted supplementation to enhance and improve the quality and length of life. Visit my Optimal Health Resource to continue reading the latest health news updates.

Article Source: http://EzineArticles.com/expert/John_L._Phillip/571991

How to Increase Your Metabolism to Stay Fit

Metabolism Basics

Weight loss is a major area of concern for modern consumers. Many of them would like to know how to drop their weight as quickly as possible for weddings, photo shoots, self-esteem and the like. Metabolism is one of the keys to rapid weight loss. Metabolism has to do with the speed at which the body burns fat. Some people have fast metabolic systems that seem to burn fat continuously no matter what they eat. Other people seem to have sadly stagnant metabolic rates. You may be wondering how to increase your metabolism. The following are a few tips that are designed to help you if you are:

Drink Cold Water

Water is essential

Drinking ice-cold water is one of the easiest and most popular ways of learning how to increase your metabolism. Ice-cold water provides a lovely jolt to the metabolic system. The activity burns about eight more calories per hour than drinking room-temperature water does. Drinking cold water first thing in the morning can get the system going rather quickly. The best thing about the water method is that it is not expensive at all.

Eat Frequent Meals

Another tip for learning how to increase your metabolism is to eat between five and six small meals every day instead of eating three huge meals. The first bit of food that you eat in the morning kick-starts your metabolism. Giving the body a boost every four hours or so keeps it burning. Drinking the recommended number of water glasses per day can help keep the metabolism going, as well. Medical experts recommend that every person drink at least eight glasses of water per day. You can also aid the boosting process by eating foods that will work with the metabolism. Nuts, vegetables and fruits are always good.

Confuse the System

Sometimes it is good to trick the body a little bit so that it can get a kick to the system. The consumer can keep the metabolism on its toes by changing the diet. For example, the person may eat fruits and vegetables for six straight days and then eat a huge helping of ice cream on the seventh day. The change will boost the metabolism.

Exercise as Much as Possible

Exercise is also a key to success

Finally, exercise always gives a boost to the metabolism. You can get exercise a number of ways. One way to get exercise is to take a brisk walk first thing in the morning. Another way that you can get exercise is by riding an old-fashioned bicycle. Just an hour of walking or bike riding can burn hundreds of calories. Stair-stepping is another way that you can get some daily exercise. Stair-stepping works the thighs, buttocks and the bottom of the legs. All previously mentioned activities are great cardiovascular activities.

You can try any or all of the previously mentioned activities to quickly boost your metabolic rate. They are inexpensive and highly successful methods that should cause a significant difference in the speed at which you burn fat.

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The science is in - Exercise is not the best way to lose weight

Why working out is great for health, but not for weight loss, explained in five minutes.

Fat Loss Friday - Foods That Speed Up Metabolism

Eat For Heat: Foods That Rev Up Your Metabolism

Stoke Your Furnace

Metabolism makes up all the processes that fuel our bodies. The constant need for energy for all the things that make us alive is demanding, and the more active we are, or the more mass we have, the more energy is necessary to keep us running. Eating in general creates a thermic effect, that is, since it requires energy to breakdown and extract nutrition from food, food itself increases our metabolism. That's great, but there are certain foods that speed up metabolism even more than others. Focusing on including these in your diet can really boost your metabolism over the long term, increasing fat loss and improving health in general.

1 - Spice Up Your Life!

Spicy foods like jalapeno and habanero peppers and spices like cayenne can get the heart rate up and the body heat activated, requiring sweat to cool us down. This small spike in metabolic rate is actually used by hot countries to help keep them cool. As counter-intuitive as this might sound, by causing a little bit of sweat from food, you're constantly in a state of cooling as it evaporates from your skin, keeping your metabolic furnace stoked and your body cool.

2 - Protein Punch!

Protein is king for metabolism boosting

As stated above, all food requires energy to break down, but protein in particular requires a bit above and beyond. About 25% of the total energy provided by protein is required to break the food down and absorb the nutrients. That means a 100 calorie portion of meat will require about 25 calories to process it, leading to a net intake of 75 calories. Not only does this off-set some of the ingested calories, but it also increases your metabolic rate for a while after eating as it takes your body longer to break down protein than it does for carbs or fat. As far as foods that speed up metabolism are concerned, protein is king!

3 - Ice, Ice Baby

Cold drinks in general that have no calories, but particularly water, have a great effect at slightly boosting metabolism. The energy your body needs to return your temperature to normal after ingesting cold drinks makes your metabolism spike, even if only for a short while. Starting your day with a big glass of ice water is a great way to wake up and get your metabolic furnace firing on all cylinders.

4 - Coco-nuts About Coconut Oil!

Coconut oil is almost entirely made of medium-chain triglycerides. This type of fat is immediately useful to the body and a perfect addition to foods that speed up metabolism, providing a quick boost of energy that is harder for your body to store than other types of calories. Pure MCT oil is another source of these medium-chain triglycerides, and an even more potent one than coconut oil. Saute food in it, use it instead of butter, or if you're brave, try blending 1 or 2 tbsp in your coffee with heavy cream for a fatty, frothy coffee that boosts your metabolism to new heights!

5 - Coffee and Green Tea

Coffee is great for boosting metabolism

For most people, a quick pick-me-up is a nice cup of coffee in the morning or afternoon. Tea is a staple the world over, and both are great sources of caffeine, which greatly boosts mood, metabolism, and fat-burning rate, as well as concentration and focus. There's also evidence that daily coffee intake protects the liver and helps prevent diabetes, so grab yourself another cup (just maybe skip the sugar and flavored creamer!)


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