how to lose weigth fast? the healthy way

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You don't have to starve yourself to lose weight; in fact, you shouldn't. Check out this article for some tips on how to diet, control your metabolism, and lose the right amount of weight in a short period of time, the healthy way.

Steps

1. Instead of the traditional 3 meals a day, eat 5 to 6 smaller meals a day.


2. Avoid chocolate, cake, brownies, potato chips, ice cream, or any junk food.


3. Never starve yourself. It shuts down your metabolism, makes you feel woozy, tired, and makes you hungrier. It also can affect your teeth, causing them to be sticky and full of plaque.


4. Eat plenty of fruits and vegetables, especially if you feel like snacking or for dessert.


5. Aim to eat 'good carbs' (which have a low glycemic index) such as brown rice, oats, wholewheat bread and wholewheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.


6. Don’t forget about exercising! When trying to lose weight, some people can get so wrapped up in cutting calories and portion sizes that they forget about the importance of exercise. If it's hard to start an exercise routine, use Monday as the day to recommit. Take part in a Monday Mile, enroll in a fitness class, or make a schedule to exercise for the week. Healthy Monday is a national non-profit public health campaign that encourages people to use Monday as the day for all things healthy.


7. Consider using "High Intensity Interval Training"


8. Maintain a steady intake of protein - aim for a minimum of 'your body weight in pounds' (in grams) of protein - if you would lke to build a bit of muscle, double that, and begin some weight training - this will supercharge your metabolism and greatly increase your body's fat-burning ability.


9. Go on the exercise bike for 20 minutes and on the treadmill for a half hour daily. Morning is the best time, because it burns your calories, but do it after breakfast.


10. Alternatively, go on the bike immediately after waking up, as you have had no food in your sytem all night, and therefore the first place your body will get energy from is the fat stores (not the muscles because you are using them) - bear in mind that after the bike, wait about 20 mins and eat a solid breakfast so your body knows you are not starving (this will be detrimental to the cause).


11. Wake up at a normal hour like 7:00, or 8:00 or 9:00 if you are pushing it. Go to bed before midnight--your body needs at least 8 hours of sleep to function the right way.


12. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.


13. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda. please click her to start lose weight and get more infos'

Tips

• Try not to eat at fast food restaurants, as their food is full of fat and calories. Subway does have some healthy options. However, if you do choose fastfood, stick to the healthier end of the menu (Most places are adding a variety of salad and fruit options to their menus!)


• If you think you're going to have a hard time staying on your diet, ask a friend to go on it with you for support.


• Get your whole family involved, because if the family doesn't change their eating, you will have difficult times avoiding those sweets and etc


• You burn calories before you burn fat. So it is better to have a higher calorie snack then a high fat snack


• A lot of junk food comes in reduced fat by whatever percent, or low fat, low calorie, or smaller portions. Try to only eat 2 items of "healthier" junk food a week such as crispy minnies and low fat cookies.


• Remember that 1 pound of fat is 3500 calories. However, one ice cream cone and 2 tbsps of peanut butter is 500 calories.


• Keep the veggies near the front of the fridge. That way, when you open the fridge, you see the veggies first.


• Don't drink any beverage that has plenty of sugar in it. Always drink water, it's good for you.


• Try not to eat after 8:00. If you get hungry, snack on fruits or vegetables.


• Remember not to eat anything right before bed because whatever food you eat stores in your body as fat.

Warnings

• If you change everything immediately, you are going to crave things and over eat. Do this in a slow process.


• Don't try to drop weight quickly. Your body resists quick weight loss and tries to retain its stored fat. Trick your body into losing the weight by doing it gradually.more infos' please click here

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight the Healthy Way. All content on wikiHow can be shared under a Creative Commons license.

How to Lose 5 Pounds in 5 Weeks?

Losing five pounds in five weeks is considered healthy weight loss. Make sure you ask your doctor if this plan is the right one for you so it will be healthy and effective. Good luck!

Steps

1. Restrict calories moderately. Start by reducing your intake by 200 calories. Also begin to eat more fruit and vegetables instead of fatty or sugary foods; they contain plenty of fiber and vitamins, which help keep you full.


2. Gradually increase your calorie restriction until at the end of the 5 weeks you are eating 500 calories less per day than you used to.


3. Eat a balanced diet every day. Include one lean source of protein, one serving of complex carbohydrates, and two to three servings of vegetables and fruit at each meal. It is suggested that you get your daily percentage of calories in the following portions: 40% protein, 40% carbohydrates, 20% fat.


4. Eat five to six small meals per day, spaced about two to three hours apart. If you eat before you get hungry, you don't need to eat much. If you wait until you feel hungry, you will eat far more than you need to. Now, we know this is really inconvenient for anybody who actually goes to school or has a job so just make sure you eat small but adequate portions whenever you eat and have a healthy lifestyle.


5. It's a good idea to exercise by walking 30-45 minutes every day. Some people can start out with 20 but as you progress it should increase. Do not use ankle weights as this is the leading cause of orthopedic injury. Walk up hills or on inclines as your conditioning improves. You can jog for 20-30 minutes a day for those who have less time.


6. Resist food cravings by brushing your teeth when you feel hungry. Food cravings are often strong in the late afternoon, and if brushing your teeth fails you should eat one of your meals during this time. Remember, when you get cravings, you are burning fat so sip some water or have a light, low calorie snack. Fruits and veggies are great! The most important thing that many people don’t know is that 70%-80% of body fat loss is from the food you eat. Only 5%-30% body fat loss is from the gym.

Tips

• A gradual, moderate restriction of calories together with exercise is the only proven method to lose weight and keep it off.


• Don't become a slave to the scale; focus on feeling healthier as well as losing weight. It doesn't matter what the scale says but how you look and if you are happy with yourself.


• Keep your rate of weight loss under two pounds per week; adjust your level of calorie restriction by the amount of weight loss you experience each week.


• As a general rule, a non-active person requires 12 calories per pound per day to maintain their current weight. So a 150 pound person who is not active would require 1800 calories per day to maintain their weight.


• You have to burn 3500 extra calories or eat 3500 fewer calories to lose one pound.


• Don't think that just trying to eat less will help you lose more: It won't. your body is used to the amount of food you eat and changing that will make your body think you are "dying" and will use the calories it stores to help your body. Eat, but eat good foods.


• Never eat fewer than 1200 calories in a day or restrict your calories by more than 550 per day. Your body will go into "starvation" mode and your metabolism will slow down dramatically. When you begin to eat more, your body will be more likely to store what you eat, causing you to gain weight fast.


• There are two things the body requires that have no calories: water and fiber. The more of these you consume, the better for you and your weight loss goals. Many vegetables are full of both: this is why a one pound package of salad mix has only 100 calories or so.


• When counting calories, look into the total number of servings in a container and then calculate. Often times calories per serving are in mind and one tends to forget that there might be 2.5 servings in the bag or can.


• Read the food labels on all cans and jars. Almost any ingredient that ends in "-ose" (dextrose, sucrose, etc.), is a kind of sugar, as is any kind of honey or syrup.


• Fructose, a fruit sugar, is metabolized less quickly, and is a better choice than sucrose (table sugar made from sugar cane or sugar beets). Maple syrup also contains calcium and iron so it is a wiser choice than sucrose.


• Notice how so many so-called low fat foods are actually high in sugar and have more calories than you might expect. Reduced fat, reduced carbohydrate, reduced calories--none of these are excuses to eat more.


• Don't eat foods that list '(partially) hydrogenated oil' in the ingredients. Hydrogenated oil contains trans-fatty acids, worse for your health than saturated fat. Food manufacturers in the United States are legally allowed to say that their products contain 0 grams of trans fat as long as one serving contains fewer than .5 grams of trans fat. Check the ingredient label--no matter what the front of the package says--to be sure that your food is completely trans-fat free.


• The "0 gram" labeling rule applies not only to trans fats, but to carbohydrates and total fats as well. Anything with less than .5 grams of fat can be labeled "fat-free." Also, if something has less than 5 calories per serving, then it can legally be labeled as having 0 calories. (An example is Sweet 'N' Low, an artificial sweetener, which contains 4 calories per packet, but can legally be labeled as having 0 calories. The dextrose used as a carrier for the saccharin contains 1 gram of carbohydrates (listed on the label.))


• Don't avoid fat (or carbohydrates for that matter) altogether! Healthy fats such as mono-unsaturated fat (predominant in olive oil) and foods which contain naturally high amounts of fatty acids such as Omega-3 are perfectly acceptable.


• Sugar is addictive and causes cravings for more food and more sugar. This is one reason why many fast foods, and some canned foods at our supermarkets are loaded up with sugar. The reason sugar is addictive is that our brains operate on carbohydrates only, and sugar is one of the fastest ways to get carbohydrates to the brain. A quick flood of carbs to the brain gives a rush ("sugar high"), which is followed by a crash when the body produces insulin to combat the high blood sugar. When sugar is combined with fiber, like in whole fruits, it is metabolized more slowly, which is healthier.


• Plan out a good exercise timetable. One of the reasons why so many of us do not have time to exercise is because we do not have a proper timetable allocated for exercising. Draft out an exercise timetable and show it to your friends, so as to maintain your commitment in it. If you are someone who is always backing out at the last minute when it is time to exercise, you should always ask a friend to exercise with you. This will make you feel responsible to turn out for exercising. click the link to find out more infos'

Warnings

• Be sure to consult with your physician regarding your weight loss program; your physician is there to help and may have additional suggestions for you.


• Fast and extreme weight loss is unhealthy and will ultimately result in weight gain. (This is also called "yo-yo dieting".)


• Do not skip a meal just because you think that it will reduce weight. In fact, your body will go into "starvation mode," storing fat rather than burning fat.

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how to lose belly fat easly?

How to Lose Belly Fat

There are a lot of gimmicks and commercials flying around about how to get rid of that pesky, unflattering belly fat. While there's no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the extra baggage go away.

Steps

1. Understand the risks associated with belly fat. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat--the fat you can't see or grab--that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).[1] The fact that they're located right next to and in between organs in your abdominal cavity doesn't help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.[2]
   
   • Wrap a tape measure around your waist at the level of your navel. A measurement of more than 35 inches (women) and 40 inches (men) is considered to be unhealthy.[1][3][2]
     
   
   
2. Exercise for weight loss. Aerobic exercise will facilitate fat loss all over your body, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you exercise, regardless of your body shape.[3][1] Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is going to change that. Aerobic exercise is key.[3]
   
   • An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.[4]
     
   
   
3. Change your diet. Unless you restrict your calorie intake, you're not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you've already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn't going to help you get rid of belly fat--in fact, it'll probably make the problem worse!
   
   • Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).[3]
     
   • Studies suggests that a diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of both types of belly fat.[5] Some experts argue, though, that it's not that these fats specifically target abdominal fat in any way; it's that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.[3]
     
   • Trans fats (in margarines, crackers, cookies--anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.[4]
     
   • Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol in the stomach.[4]
     
   
   

Tips

• The way your body distributes fat is largely beyond your control (heredity, menopause). What is within your control is your level of body fat overall--if you keep that low, it won't really matter where the fat goes, because there won't be much fat to deposit in the first place.
  
• Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes--less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same![1] Nonetheless, the above steps will help to do away with belly fat.
  
• Spot reduction is not really possible. Although some research has indicated that reducing small amounts of fat from a specific area of the body may be possible with exercise, it is not possible to target weight loss [6].
  

Warnings

• Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker.
  
• Always consult a doctor before starting an exercise regimen
  

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Belly Fat. All content on wikiHow can be shared under a Creative Commons license.

how to lose belly fat easly

burn the fat and stay healthy!

burn the fat and stay healthy!

Obesity is the second leading cause of preventable death in the U.S. [1] By becoming lean, strong and healthy in less than 1hr per week.

Steps

1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and Trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day.


2. Strength training which means weight training in the gym or at home at least 30mins, 2 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.


3. Cut down on processed foods. Stick with all natural foods which have little added preservatives and chemicals. If you can’t find it in nature think twice before you eat it.


4. Cardio exercise do interval training on an exercise of your choice eg. running - warm-up 5mins then do 1min fast, 1min slow continously for 20mins.


5. Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to keep your metabolism geared up to burn and your insulin levels steady.


6. Aim to exercise at least 3-4 sessions per week, is beginning, 4-5 sessions per week is making a difference.


7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.


8. Do something fun and always think in terms of physical activity, ask yourself how can I be more active today?


9. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.


10. Don't cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.


11. Drink more H20. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don't wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.


12. Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by latching on to LDL cholesterol and flushing it out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.


13. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.


14. Make some changes. While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.


15. Stay away from fast food, or at least don't eat it as often. It is a far healthier option to cook a nice meal at home.


16. Eat your meals slower. It takes about 20 minutes for your body to know when you're full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.


17. Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.


18. Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you've been fasting for 8 hours will force your body to burn fat instead of calories for energy.


19. It may seem difficult but continuity is what gets you fit and helps you stay fit!

Tips

• Its all about an energy balance, what you consume in with food, must be expended out with exercise if you want to burn fat!


• Be smart about what you eat.


• Be sensible when you exercise.

Warnings

• Make sure you consult a doctor before beginning any type of health plan or exercise regimen.


• When exercising, don't over-exert yourself. Make sure to stop if you really feel like you can't go any longer, breathe deeply, and drink plenty of water. Absolutely stop exercising if you develop a headache or a dry throat; this is a sign of severe dehydration and you should drink some water immediately.

fat burning secrets of the worlds