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

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

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 - How to Speed up Your Metabolism - Learn How You Can Speed Up Your Metabolism

Did you know?

Your metabolism is the machine inside you that keeps on working away to keep the weight off and burn fat.

Increase your metabolism at any age

The sad part is most people in their 30's and up struggle with their metabolic rate. This being a leading factor to why you have weight problems. But let's be honest, everyone out there who have the problem of everything you eat turning into excess fat or water weight is upsetting. A fast metabolism means more calories burned. You can speed up your metabolism so it works harder for you. It's very easy to regulate it and keep it at a medium to high rate to drop those unwanted pounds of fat.

Things you should consider

There are many sayings about fast and slow metabolism. Truth is you don't have as much control over your metabolism as you think but you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. There are three very effective ways to lose weight and burning calories to speed up your metabolism. Aerobic activity is the best way to burn calories. The goal should be 150 minutes a week of walking cycling and swimming. You can reach this goal by doing 30 minutes five days a week and breaking down your activity sessions in 10 minute sessions. To speed that metabolism up drastically you likely need to do more than that a week and make changes to your diet.

Any age is a good age to start weight training

Strength training is another excellent workout to help you speed up your metabolism. Muscle tissue burns more calories than fat tissues so increasing your muscle mass will help you lose weight. Aim to do two or more days a week that work all major muscle groups like lifting weights and high intensity rounds of exercise like cross fit workouts.

Try This...

We all know working out is great for your our health and it is the most beneficial for your metabolic rate but it isn't the entire picture. What you eat and how you eat it eat plays a big role in all of this. First thing you want to do is drink two glasses of ice water as soon as you wake up. The water will wake your body out of sleep mode and into awake mode. The cold water will start to shunt the water from the internal organs to the peripheral muscles. This gets your blood pumping and flowing, which boosts your metabolism one to two percent.

Eating certain foods at certain times of the day, waking up early and eating your breakfast is key but also eating your dinner before six and nothing after that except water throughout the evening. A food group in particular that helps speed up your metabolic rate is spicy foods. Hot peppers have been linked to reducing obesity and related disorders because they increase energy expenditure and fat oxidation by increasing the metabolism. Another excellent natural

For information on how to speed up your metabolism to lose weight go to http://taylorsmith.myautomaticbuilder.com/cp/12046



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Fat Loss Friday - Ways on How to Lose Weight Fast

Would you trust that it's conceivable to diminish around 5 pounds from your body weight in a week without starving, assuming how to lose weight fast or even totally disposing of some nutrition class from your eating routine? Trust it or not, it's conceivable! That as well, just by making a couple gives up and tailing some particular methods. Perused on to take in the right eating and practice system you have to take after, and how to get more fit in a week.

Plain water is best

We continue letting you know on numerous occasions, you have to drink more water to get more fit. There's no point drinking any sports or caffeinated beverage, or some organic product smoothie they all include no less than 100 superfluous calories to your ordinary calorie admission. A few fluids may likewise be high in sodium and sugars and trap your body into holding water to puff you out.

In actuality, plain water has zero calories and carbs, and next to zero sodium. It's in this manner the ideal thin down beverage which likewise flushes out overabundance water while kicking off your digestion system. In the event that required, you can include some lemon wedges or mint leaves to the water to upgrade its taste with least calories!

Quit eating white bread and pasta, white rice, sandwich rolls and spaghetti. This will eaffect your weight as these basic carbs just purpose bloating, particularly close to your paunch as they are processed rapidly. This abandons you hungry rapidly, and expansions the propensity of your indulging later on.

Rather, supplant them with more beneficial entire grain bread items and vegetables. So as opposed to eating a chicken sandwich, it's better on the off chance that you eat a chicken plate of mixed greens and rather than chips, have some carrot and a plunge. As vegetables are intricate carbs, they take more time to process and in this way keep you full more. Additionally, they are for the most part water which flushes out abundance water weight from your body.

30 minutes cardio a day is an absolute necessity as it builds your heart rate to expand the quantity of calories you smoulder.

The right cardio can torch fat

However, pick your cardio routine well as you can blaze more calories if your standard uses more muscles at the same time. Great choices are training camp workouts, cardio kickboxing and Muay thai.

All you have to do is thirty minutes of these activities to condition your legs, arms and center so that your body becomes sleeker and more tightly. You can blaze considerably more calories per exercise session if your workout incorporates interim preparing, comprising of option short blasts of extreme cardio alongside slower action. In order to know more about methods to lose weight fast, check the online medium. Now!

Mark Lee is a health fitness expert having years of experience on How to Lose Weight Fast & Lose Weight Fast He writes online contents related to healthcare industry.



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Wednesday Video - The Ketogenic Diet Explained in Under 5 Minutes. Low Carb = Best Weight Loss Diet?

The Ketogenic, aka "Keto" Diet is a widely popular diet that stuck through longer than many of the fad diets that have come and gone. So what's so special about this diet? This video explains it all

Fat Loss Friday - 2 Things You May Not Know About Fat Loss

It is a sad and very unfortunate fact that many people and companies take advantage of the lucrative weight loss industry, by convincing people that their latest gadget will do wonders for their weight problems. These unscrupulous people and companies fool the public into believing that their gadgets really work. The truth is, abdomen flatteners or thigh trimmers really do not work and tests prove they don't, but still people fall for the lies some companies tell them. In nearly all cases these gadgets do not work for people and are just a complete waste of money.

Now the time has come to put these so called wonder gadgets to bed and tell the truth so that people will gradually learn and stop buying these useless machines. People who seriously want to lose weight are being fooled into purchasing these wonder machines and it does nothing to help them. So, here are two things you need to know about fat loss in order to make sure you do not become another victim.

Exercise at a time that suits YOU

Exercising in the morning will not help you burn off more fat than exercising at any other time of the day. Let's face it, physical activity is going to help you burn fat and it really doesn't matter when you exercise as long as you exercise. Don't be fooled by companies that tell you to use their exercise machines first thing in the morning. It really doesn't matter when you exercise one bit.

Alongside that, it is not possible for many to exercise first thing in the morning. Most people have to go to work or have other things to do. These people need to do their exercise in the afternoons or early evenings.

Some people though will have more energy in the morning of course and for these people they should go ahead and exercise first thing, but please do not believe that you will get the most benefit from exercising in the morning before you do anything else.

There is no such thing a spot fat reduction. It is fitness experts who fool people into believing this foolish notion so that they can sell a gadget or something to them. Do not believe this myth or you will end up buying something that says it will help with spot reduction of fat for special areas of your body, like your stomach or thighs. The only thing you will spot reduce with these gadgets is your bank balance!

No matter how or where on your body you try to lose weight,

Your body decides where it loses fat

ultimately it is your body that will decide which fat to burn. It will always win no matter what you do. Some people will lose fat around their buttocks or thighs, while others will firstly lose it around the waist or face area. Don't be fooled into believing that doing hundreds of sit ups each day will burn fat around your abdominal area. Just doing abdominal exercises will simply help you to lose your abdomen muscles and lose no fat!

I hope this article helps you to understand important things about fat loss.


Article Source: http://EzineArticles.com/expert/Gary_Kidd/21894

Fat Loss Friday - Visualize Your Weight Loss

Weight loss goals are important. Your dreams of wearing a certain size or see a specific number on the scale are also important. Are these weight loss goals and dreams where you can see them? Do you have a visual reminder of what you want? Take it out of your head and create a weight loss vision board. 

To see it is to believe it. Whether you call it the law of attraction or a visual work in progress, a weight loss vision board works!

Weight loss goals are important. Your dreams of wearing a particular size or seeing a specific number on the scale are also important.

Visualise your weight loss

Are these weight loss goals and dreams someplace that you can see them? Do you have a visual reminder of what you want? Take it out of your head and create a weight loss vision board.

A weight loss vision board is a great tool to consider a work in progress as you lose weight, get closer to your goal, change habits, experience successes along the way, or even photographs. You can put photos of you, pictures from magazines of a body that you'd like to achieve, meaningful words or pictures from magazines that inspire or motivate you. If something is of significant importance or meaning to you, it will keep you focused. It will be a reminder of your weight loss goals and can be included on the board.

Take a photograph of yourself every month. As you lose weight, place the photos reflecting your progress of a smaller body size. Another tip is to wear the same clothes each month for the photo. Again, as you lose weight, you'll see the clothes becoming loose and then baggy. This is another great way to keep motivated by seeing how far you've come.

Include a photograph of you at a smaller body size. Cut out a photo with a body size you'd like as your own goal. Put your face on that body for a motivating visual.

If you want to exercise more,

Use motivational pictures

cut pictures that motivate you such as a toned body, a photo of someone exercising, hiking, walking or running, or other mementos of inspiration to you.

Make a graph of your starting weight and keep track of your progress. Show your goal weight as well so you see yourself moving closer and closer to it on your graph.

A client that I work with has created her own weight loss vision board. She hung it in her kitchen which has been a very effective way to stay on track. At times that she's been tempted or even headed to the kitchen, she sees her weight loss vision board front and center. It has saved her from many extra calories and pounds, and kept her motivation and confidence high that she will achieve her weight loss goal.

Make a visual reminder of motivation and inspiration by creating your own weight loss vision board. Create a visual center that updates and changes often as you lose weight. Have fun with it as you create it and update it to reflect your personal change and weight loss. Be creative; think big, think out of the box in whatever you place on your weight loss vision board. When it comes to any goals and success, see it to believe it. When you see it - you can be it!




Source:Cathy Wilson Free Articles from ArticlesFactory.com

Wednesday Video - This Is 200 Calories

What is a calorie? How much do you need on a daily basis and where do those calories come from?

In this video we take a look at this. From Broccoli to Big Macs - All of your favourite foods, shown as 200 calories!

Wednesday Video - What If You Stopped Eating?

Ramadan is about to start. This is the time when millions of Muslims throughout the world will be fasting from sunrise to sunset as part of following their faith.

Apart from Muslims other religions and cultures have practised fasting throughout history. Many people also fast for dietary or health reasons. In this short video we take a look at what happens to your body without food.

Fat Loss Friday - Blending 101: The Top 5 Smoothie Recipes for Beginners

More and more people are discovering the amazing health benefits of drinking green smoothies, that's why it's not surprising that a lot of juice and smoothie bars have been popping up around the globe over the last couple of years. If you want to start a healthier lifestyle by drinking green smoothies, here are some of the best smoothie recipes for beginners that you can try:

There are hundreds of smoothie recipes

1. The Tropical Dream

This delicious fruit and vegetable smoothie is designed to refresh and rejuvenate you on a hot day. It makes use of a cucumber and a coconut - two of the most water-rich fruits that will not only nourish you but will hydrate your body as well. Add a banana, some leafy greens, a little bit of pineapple and the twist of ginger and you'll get a flavorful, nutrient-rich smoothie that will keep you wanting more.

What you need:

1 1/2 cups coconut water

1/4 cucumber

1 small ripe banana

1 rib celery

1 small handful parsley

1 cup fresh or frozen pineapple slices

1/2-inch ginger

2. Classic Strawberries and Cream

If you're a fan of the strawberries and cream combination, then this is one of the smoothie recipes for beginners that you can't afford to miss. Aside from being delicious, strawberries are chock full of Vitamin C that will help boost your energy. Bananas on the other hand are known to give any smoothie a delightful creamy texture. Drink this classic smoothie for breakfast to help jump start your energy for the rest of the day!

What you need:

1 cup fresh or frozen strawberries

1 small ripe banana

1/4 ripe avocado

1 1/2 cups unsweetened almond milk

1 tsp. vanilla extract

3-4 ice cubes

3. Green is In

If you're looking for low-calorie smoothie recipes, this is a good recipe to start with. Leafy greens aren't considered superfoods for nothing - they are low in calories but extremely rich in essential nutrients. If you're not fond of eating leafy greens, the apple and lemon both help neutralize the taste of this delicious smoothie.

What you need:

1 small head Romaine lettuce, chopped

1 1/2 cups chopped spinach

3 stalks celery

1 red apple, cored and chopped

Juice of 1/2 lemon

4. The Healthy Cooler

By using a variety of vegetables for your smoothie recipes for beginners, you will gain different vitamins and minerals that will help maintain your body's health. Concoct this deliciously nutritious smoothie to ensure both your mind and body's wellness.

What you need:

1 bunch spinach

1 handful parsley

4 stalks celery

2 large lettuce leaves

1 handful mint leaves

1 tbsp. fresh lemon juice

1/2-inch ginger

5 ice cubes

5. Berry Nutritious

Smoothies are a nutritious and delicious

Rich in vitamins, minerals and antioxidants, this mix is definitely one of the best smoothie recipes for beginners. With a delicious taste and an appetizing texture, this power smoothie will easily become one of your favorites!

What you need:

1 cup fresh or frozen mixed berries (strawberries, blueberries, raspberries, or blackberries)

1 cup oat milk

1 cup coconut milk

2 tsp. flaxseed

2 tbsp. organic natural yogurt

5-6 ice cubes

Try any of these delicious low-calorie smoothie recipes to jumpstart your healthy eating. Remember, fruits and vegetables are your keys to a healthier lifestyle!


Healthy dieting and eating is Donna H.'s passion and it has changed her life. With over a decade of experience and advice from nutritional experts, Donna spends her time writing about what she loves most - nutrition. Her newest book, Fat Burning Smoothies can be purchased on Amazon.com. The book is also available in kindle version.

Article Source: http://EzineArticles.com/expert/Donna_H./1519703



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Fat Loss Friday - How to stop regaining the weight you lost

You Don't Have To Regain Weight-Top 10 To Avoid

As many weight loss surgery post-operative patients know, it is possible to regain weight after having weight loss surgery. If you aren't a weight loss surgery patient, the same applies to you too. A nutritious, active lifestyle is the key to losing weight AND maintaining your weight loss regardless of how you do it. Learn the Top 10 reasons how to do it. Follow the opposite of the Top 10, you can have weight loss success.



It is possible to regain weight after having weight loss surgery. After you've achieved your weight loss, many post-operative patients think they are done and slip back to old habits. Whether you lose weight through weight loss surgery, work with a weight loss coach or do it on your own, you can regain lost weight. A new, healthy lifestyle is the key to lose weight and keep it off.

Here's the Top 10 reasons how to do it:

10. Don't exercise.

9. Don't bother drinking water.

Water is essential to keep the weight off

8. Drink alcohol, soda and fruit juice.

7. Grazing throughout your day.

6. Eat mostly carbs in your meal, especially sugary, refined carbs.

5. Ignore taking your vitamins or take them whenever convenient and if you remember.

4. Protein first? Eat protein after you eat your mostly carb-heavy meals only if there's room.

3. Don't bother keeping a food and exercise journal.

2. Don't get support either by a support group, online support, or your own weight loss coach.

And the number 1 way:

1. Thinking you are cured, your surgery will do all the work in maintaining your weight loss, and never have to be concerned about emotional eating or food issues ever again.

Losing weight is a process. We didn't gain our weight overnight and it won't come off overnight either. Keep this list and refer to it. You can maximize your weight loss and the rate that you lose. When we make the decision to have surgery and lose weight, we want it NOW.

Rather than focus strictly on the number on the scale, appreciate all the positive changes you're making. When you reach your desired weight, you will have experienced all sorts of little and big "wins" along the way. By following the Top 10, you'll no longer need a seat belt extender, you'll be able to zip up jackets, wear your jeans you haven't worn in years, you'll have more energy, you'll be able to participate in activities that would have exhausted you before, and many more that will be special and unique to you. Losing weight can be a wonderful adventure and journey with many wins along the way.

The process of losing weight is to change your habits. You need to discard the old habits that made you heavy in the first place and replace them with new, healthy habits. The above Top 10 are the best habits you can incorporate into your life. Habits are learned behaviors. Unhealthy habits caused us to become overweight or obese. You can relearn new, healthy habits that will allow you to lose weight and maintain it. I've never maintained any weight that I lost before. How did I do it? I did it by following the Top 10. You can too.



Source: Cathy Wilson from ArticlesFactory.com

Wednesday Video - Where does your burned fat go?

It's one of those great mysteries - When you burn fat, where does it go? Many people, even some doctors, think it’s just “burned up.” But that’s not possible! So what actually happens?

In this short video find out where your fat really goes!

Fat Loss Friday - Increasing Protein Intake: Same Weight Loss, Less Muscle Loss

For many, weight loss is an important component of lower back pain treatment. Whether the cause of your back pain is muscular or spinal, excess weight puts greater loads on the lumbar spine and musculature, increasing incidence of pain and injury. Along with an active lifestyle, a strong core and a well-rounded diet, maintaining a healthy weight helps your back stay healthy.

When losing weight to help relieve back pain, it's important to make sure the weight you're losing is fat weight and not muscle weight. Muscle loss in the core can lead to poor posture, improper body mechanics and spinal instability.

Exercise is important to keep the weight off

Exercising as part of weight loss will help you both lose weight and maintain muscle, but a new study suggests that adding more protein to your diet in conjunction with exercise will help maintain muscle better than exercise alone.

Researchers analyzed three groups of participants: one which received the daily recommended amount of protein, one that received twice as much and a final group that received three times the daily recommended amount. Participants were fed these amounts for 10 days prior to dieting, then embarked on a 3-week period of regimented dieting and exercising, the only difference being protein intake between the groups.

Researchers found that all participants lost almost the same amount of weight in 3 weeks - 7 pounds - regardless of protein intake. Those who ate more than the recommended daily requirement of protein saw no difference in muscle use of protein between the 10-day pre-diet period and the diet period, while those who received the recommended amount saw a decrease in protein use by muscles. The high-protein dieters lost less muscle and more fat than the control group.

See more on this study at http://www.fasebj.org/content/27/9/3837.

The results of this study suggest that dieters can lose the same amount of weight but have less of that weight be muscle and more of it be fat if they up their intake of protein,

Protein can be delicious these days

although results plateau once you hit double the recommended amount; to ensure you're eating a balanced diet rich in other healthy food groups, then, it's likely best to keep your intake no higher than double your recommended amount.

If you have a health condition and are trying to lose weight, it's best to consult with a dietician or other health professional to ensure that your specific nutritional needs are being met.

Article Source: http://EzineArticles.com/expert/Amee_LaTour/1290690

Fat Loss Friday - Breaking the Weight Loss Plateau

One of the most frustrating aspects of weight loss is reaching a weight loss plateau. Thankfully, breaking the weight loss plateau is a relatively simple task once you know what causes it. When we first undertake a weight loss goal we tend to lose a lot of weight initially then the amount slowly declines over a period of weeks or months until we reach the point where we stop losing weight altogether, and it's not that we don't need to lose more weight either. This is referred to as a weight loss plateau. 

Why is the weight not coming off?

You know you're doing all the right things but you're just not losing the weight. In the first week of your program you tend to lose the largest amount of weight. Much of the weight loss this first week is actually excess fluid and can constitute as much as 9 lb (4 kg) or more depending on your starting weight. Fluid loss can represent as much as 50% of total weight lost in the first week. There are several factors that contribute to a weight loss plateau including (but not limited to);

· Insufficient Calories Consumed

· Muscle Loss

· Weight Loss

· Lack Of Discipline

· Physical Adaptation

· Exercise Ability

· Over Exercise

· Enhanced Fitness Levels

Lets deal with these one at a time.

Insufficient Calories Consumed 

The human body requires a MINIMUM of 1200 calories per day to function. If you consume less than that (on a crash diet for example), your body will interpret that as being in a famine and will reduce your metabolism (the bodies ability to burn calories) in order to protect itself and be able to survive for longer. This will stop it from burning fat stores. Solution: Maintain a reasonable calorie consumption. Use a BMR (Basal Metabolic Rate) calculator to determine how many calories your body requires per day to maintain itself. Once you have determined approximately how many calories your body requires to operate, reduce you calorie consumption to 500-700 calories less than that without going under 1200 calories. More than a 700 calorie deficit may lead to muscle loss which is the next cause of a weight loss plateau.

Muscle Loss 

All bodily tissue requires energy to maintain itself, including fat. Muscle requires FIVE TIMES the amount of energy to maintain itself than fat does.

You need to build muscle to lose weight

The higher the muscle percentage in your body the greater your caloric needs. Unfortunately, diets sometimes lead to muscle loss. The bodies primary source of energy is carbohydrates, followed by protein then fat. Your muscles are made of protein so if your body runs out of carbs it may turn to muscle as an energy source if those muscles are no being maintained by exercise. Unfortunately, muscle loss leads to a lower metabolism. Solution: Eat a diet rich in protein and exercise in conjunction with your reduced calorie diet to maintain muscle mass and prevent muscle loss. If necessary, vitamin supplements may be utilized to ensure correct nutrition.

Weight Loss 

Huh? Isn't losing weight the whole point? Yes it is! But as you lose weight the number of calories your body requires to maintain itself also reduces. As mentioned earlier, even fat needs calories to maintain itself. Solution: As you lose weight, check your BMR regularly to see how many calories your body requires per day and maintain a calorie consumption around 500 calories less than that. But remember, don't consume less than 1200 calories.

Lack Of Discipline 

After several weeks of a new weight loss program many people tend to lose focus. They start indulging their cravings for unhealthy foods more than they should and they cut corners on exercise, skipping one day under the pretense of exercising twice as much the next day etc. This decreases the BMR and increases calorie intake which effectively stops weight loss.

Stay motivated and disciplined 

Solution: Staying motivated during a weight loss program can be a challenge. One of the best ways to overcome this issue is to find a weight loss buddy. Having someone to exercise with and be answerable to can be an effective motivator. Another great motivational tool is a printable weight loss goal setting worksheet. Print it out, fill it out and place it on the fridge, where you will see it regularly and it will remind you of what you are trying to achieve

Physical Adaptation 

Our bodies adapt themselves to our calorie consumption and physical activity levels. When we begin an exercise regime, our body is required to make several changes to adjust to changing workloads. Our muscles have to rebuild themselves and this requires many calories. But, over time the body finishes adapting and burns less calories for the same activities. Solution: Don't allow you body to adapt. Vary your exercise program by changing the intensity, duration, frequency and type of exercise. If you always do weights then go do some cardio, grab a jump rope and skip for 15 minutes. You can also utilize interval training where you swap and change between different types of exercise for set amounts of time.

Exercise Ability 

Whenever you do an exercise regularly you become better at it and your body requires less calories to perform it. A trained athlete burns less calories playing their sport than someone who isn't trained in that sport. Solution: Once again, don't allow your body to adapt to a single exercise. Mix it up, if you're always doing weights then go for a run, switch from the treadmill to a rowing machine etc.

Over Exercise 

If you exercise too much your body adapts and reaches a point where the extra energy consumed in exercise is offset by a DECREASE in the amount of energy used when not exercising.

Sometimes you need a break

In other words, when you increase exercise intensity, your body decreases the number of calories consumed during the rest of your day. Solution: Allow yourself recovery time. Take a break for a few days with some low impact exercise like swimming or tai chi. When you return to your normal exercise routine, pull back a little and only increase intensity when needed to maintain weight loss.

Enhanced Fitness Levels 

As your fitness level increases, your body efficiency increases and requires less calories to operate. Enhanced fitness causes a reduced resting metabolic rate and fewer calories required for normal daily activities. This is partially because your cardio-pulmonary efficiency is increased and your resting heart rate is lower. Solution: Congratulations! You're officially fit and healthy. You can justifiably feel proud of yourself. Concentrate on mixing up your routine to maintain progress and life will just get better and better! Another thing to keep in mind is that weight loss is not the only aspect to increasing your fitness. It is possible to lose inches without losing weight. This is because if you build muscle through resistance training that muscle weighs MORE than fat but requires LESS space. A person who weighs 200 lbs with 25% lean muscle will be smaller than another person of the same height and weight who only has 20% lean muscle. So in summary there are four main things to remember:

1. Keep track of your BMR (how many calories per day your body needs to maintain itself).

2. Maintain a calorie consumption of 500-700 less than your BMR without going below the 1200 minimum.

3. Engage in exercise to prevent muscle loss.

4. Mix up your exercise program to prevent your body from adapting.

Article Source: http://EzineArticles.com/expert/Julia_Bell/416005

Wednesday Video - Can You Drink Too Much Water?

We know the importance of water - our bodies are literally made of it (approximately 70%). It is needed to keep us alive and healthy.

But can you actually drink too much of it? Is water intoxication a real thing?

This short video looks at this question

Fat Loss Friday - Delectable and Easy-To-Make Healthy Snacks for Weight Loss

Are you in search of healthy snacks for weight loss?

Keep in mind that just because you want to lose weight, this does not mean you have to skip on snacks.

There are still plenty of foods to eat that support your weight loss goals, and it is only a matter of knowing what these are.

Just be careful with your choice of food and consider these recommendations on healthy snacks for weight loss to help you get started.

1. Banana - Coconut Ice Cream

The right ice cream can help with weight loss

Who says you can't eat ice cream when you are looking to lose weight?

Healthy snacks for weight loss such as this one is not only tasty, but it is loaded with nutrients, as well.

In fact, you can make one right in your kitchen, so you know what's getting in your food instead of buying it at the store.

Simply freeze some ripe bananas and coconut meat, then pop these in your juicer until you create a nice, smooth and creamy bowl full of these ingredients.

Just top it with raw cacao nibs, and voila!

Amazing healthy snacks for weight loss waiting for you to be devoured.

Better to go for young coconut meat to give the ice cream a softer texture.

2. Veggie Sticks covered with Homemade Almond Butter

Another excellent idea for healthy snacks for weight loss is a bowl of veggie sticks dipped on luscious - and homemade - almond butter.

This is the perfect snack for people with a sweet tooth, yet aiming to slim down at the same time.

Almonds are loaded with essential nutrients and fiber that will keep you satiated for a longer period.

To prepare almond butter, just soak some almonds overnight and these should be ready the next day.

Then, press these almonds in the juicer to create creamy and sweet tasting homemade almond butter.

Slice a few veggies (carrots, celery and cucumber) and just dip these in almond butter for that fine taste.

3. Bowl of Fresh Fruits

Fruit - nature's candy

Nothing can be more satisfying and tasty than a nice bowl of chopped fresh fruits.

These may include apples, bananas, papayas, mangoes and some sunflower seeds with dried cranberries on top.

Indeed, you can never have enough of these healthy snacks for weight loss that will keep you full and satisfied for several hours.

The goal is to stick to nutritious food that are rich in fiber to prevent you from getting nasty cravings or bingeing issues.

4. Fruit Smoothie

Healthy snacks should also taste great and easy to go down your tummy.

A yummy glass of fruit smoothie is an excellent morning snack - plus it is good for weight watchers, too.

Fruit smoothies make a great snack

You can choose the combination of fruits to toss in the blender, although great ones would be bananas, mangoes, strawberries and some young coconut meat.

You can also add in young coconut water, goji berries and raw cacao nibs to make it taste even more spectacular.

These are just a few of scrumptious and highly nutritious healthy snacks for weight loss.

Make yourself these snacks today and discover that losing weight can be fun, too!



Read more: Delectable and Easy-To-Make Healthy Snacks for Weight Loss http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/delectable-easy-make-healthy-snacks-weight-loss-1460546.html#ixzz44YhOtfd8

Wednesday Video - What if you drank only soda?

Almost everyone knows the benefits of water consumption. It helps hydrate us, allows our bodies to function, helps when trying to lose weight, helps with giving clear skin, flushes out toxins from our bodies - the list goes on and on. It's the very stuff of life itself because we cannot survive without it. But what if you decided to drink only soda? What would it do to you?

This short video looks at that very possibility

Wednesday Video - Top 10 Unhealthy Health Foods

Do you scan the list of ingredients when out food shopping? Do you automatically go for the healthy options? After all if it's "healthy" it has to be good for you, right? 

Well, that may not always be the case. Here are a few food options you might want to avoid when you’re trying to lose a few pounds

Fat Loss Friday - Vitamins to aid in weight loss

Weight loss is a sensitive issue especially in this ‘beauty-glorified’ world we live in today. However, people often associate weight loss with exercise or with loss weight pills, but do you know that vitamins can help you loss those extra kilos too?

When you think about weight loss, you will tend to consider only about an exercise program to burn your fats away or the tasteless and raw foods that you plan to eat. You might also have considered buying the diet drug that you saw at the pharmacy. However, did it ever come across your mind that vitamins might help in weight loss?

Our body requires vitamins and it can be easily obtained from the foods we eat or dietary supplements. Vitamins are very important and there is absolutely no way a person can sustain his life without the presence of necessary vitamins.

Choose the right vitamins

Believe it or not, there are vitamins that aids in weight loss. They are mainly vitamin B2, B3, B5, B6, vitamin B complex and vitamin C. These B vitamins help to convert carbs into glucose, after which they are burned to produce energy for the body. With this in mind, you are encouraged to consume foods, which consist of these highly beneficial vitamins. Each of these vitamins has different functions.

Just to name a few:

Vitamin B2 or also known as Riboflavin is highly required for increased metabolism. You are encouraged to consume more hard cheese, milk and almonds for a healthy intake of Vitamin B2. Next is the B3 vitamin. This vitamin is necessary for normal thyroid hormone production. Leafy green vegetables and eggs are a good source of this vitamin.

Natural sources of vitamins

You can also choose to include wheat bran, meat and salmon. Vitamin B5 is necessary for the production of energy. Good sources of B5 include liver, poultry, nuts and whole grain bread.

It is best that you consult the doctor or your dietitian if you are unsure as to what to include in you meal to ensure sufficient intake of these weight loss vitamins.

Other than natural vitamins that can be found in the food we eat, you can choose to have an extra dose of vitamin through the needles. Vitamin B12 injections are a usual sight at weight loss clinics. The B12 works by boosting your metabolism. As such, this would cause you to digest food faster and burn more calories just by sitting there! With more calories burnt, you will store lesser calories as fat.

At the same time, B12 is energy giving and hence it gives you an energy boost. Most people do not exercise because they are just plain tired after a long day at work. So, with the extra energy, you will feel more energetic and you can afford to exercise more!

You can also choose to take vitamin pills, but remember, vitamin pills are not energy pills! They do not carry any energetic value so remember not to substitute the necessary intake of carbs, fats or carbohydrates with just vitamin pills!

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