10 Effective Weight Loss Tips For a Permanent Weight Loss

For most people, weight loss is just a temporary event of losing weight and these individuals will pile on the weight immediately after a brief success. They are considered unsuccessful because they lack the information and the knowledge of a permanent weight loss. The good news is, studies have revealed many valuable tips which can help you lose weight permanently. This article will present to you the 10 best tips that you can use to achieve the body that you have been dreaming about.

1: Exercise

Exercise is the most important element for a successful permanent weight loss and for you to maintain your weight. For exercise to be effective, one must exercise for duration of a minimum of 30 minute per session, 5 times a week. In a recent study, if you exercise for 10 minute, 3 times a day is as good as one 30 minute session. With this in mind, there is no reason to give yourself the "no time for exercise" excuse. Try walking around the neighborhood with your spouse everyday or join an aerobics class at your local gym. Once you start exercising, you will feel more energetic and less stressful and ultimately, you will become "addicted" to exercise

2: Weight training

Weight training is beneficial to weight loss in a slightly different manner to exercise. When you do more weight training, you will gain more muscle tissue and you will burn more calories. Fat is not an active tissue compared to muscle. For muscle self maintenance, it will "burn" a significant amount of calories everyday. While jogging can help shed a significant amount of calories, muscles will help you increase your metabolism even when you are resting.

3: Keep a food diary

Keeping a food diary is extremely useful in weight loss. Record down what you have eaten everyday and how much, how hungry you are prior to eating, and how do you feel emotionally at the time. A food diary can help you identify emotions and behaviors that will make you over-eat and it will help you be aware of your food portion sizes. Read through your food diary frequently and try to make your meals healthier. A food diary will help you be more focused and committed to your weight loss goals.

4: Be healthy

A successful long term weight loss is when you are motivated to be healthier and not just wanting to be thin. Select the foods that will help become healthier. Use The Food Pyramid and select the amount and type of food that you should eat everyday to give your body the necessary nutrients for you to be healthy

5: Find out why you overeat

When you are stressed at work, bored, lonely, angry or even depressed, you tend to overeat. For a successful long tern weight loss, you have to learn to deal with emotions without eating. Studies showed that individuals who can control their emotions without eating is more successful in long term weight loss than those who simply diet and exercise but could not control their emotions. "Emotional eaters" and Chronic over-eaters can seek help from a psychologist or licensed counselor in your area

6: Join a Weight loss support group

Receiving support and encouragement from other dieters out there is a bug key to a successful long term weight loss. Keep a lookout for weight loss programs and resources in your areas or you can also check with your local hospital to see if they have dieting programs or groups that you can join

7: Weight loss and portion control

Restaurants nowadays offer "super-size" meals and huge meal portions. Be careful of how much you eat in one meal. You can just ask for a smaller portion of your favorite meal or you can eat half of your food in the restaurant and bring home the rest. When you feel full, stop eating and don't try to finish your big sized portion meal and keep eating until you are stuffed.

8: Lose weight slowly

Don't start to celebrate yet if you lose 15 pounds in two weeks because when you lose weight quickly, chances are, you tend to lose muscle and water instead of fat. Muscle tissues are important in keeping our metabolism high. When you lose muscle, the amount of calories that you will lose everyday will also decrease. A successful weight loss is when you lose your weight slowly. Go for a weight loss of no more than 2-3 pounds per week. One pound of weight equals to 3500 calories. Shedding 250 calories a day through exercise and eliminating 250 calories a day from your daily meals, you can lose at least one pound of mostly fat per week.

9: Eating slowly

Thin people usually take a very long time to finish their food or they don't even finish their meals at all. You can shed off those extra pounds by eating slowly because it takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Those who eat quickly will tend to overeat and the number of calories that you consume can vary significantly depending on how fast you eat. So eat slowly and take your time to enjoy every bit of your food.

10: Weight loss through eating less fat - but do it wisely

Decreasing the intake of high fat foods in your meals can assist you in your weight loss goals. It's because there are 9 calories per gram in fats and carbohydrates or proteins contain only 4 calories per gram.Do take note that limiting fats is not just about eating more fat-free foods. Please take note that there are calories in fat-free foods too and sometime fat-free foods have the same number of calories as the "fatty" foods. In conclusion, you will gain weight if you consume more calories than your body uses. You will definitely lose weight if you eat less fat but you will not lose weight if you replace those fats with large amounts of fat-free foods.

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Setting Realistic Goals For Your Weight Loss Goal Worksheet

Weight loss is not supposed to be a blind man's journey. It is not about waking up one day and wanting to lose weight. Rather, weight loss is a long term process of losing weight through healthy means and keeping the weight off with a healthy lifestyle. To kick start your weight loss journey, it is best to have a weight loss goal worksheet at hand so you can realistically set your goals and plans.

What it is

A weight loss goal worksheet can help keep track of your weight loss journey so you can monitor how much you have achieved in a specific amount of time. Ideally, your weight loss goal worksheet should be checked and consulted regularly by a doctor, so he can guide you on your journey, just in case you've lost your way.

What is contains

Your weight loss goal worksheet contains the basic information including your height and weight at the start of your weight loss program, your body mass index (BMI), and your weight loss goals. There are many weight loss worksheets available on the internet. You can also make your own weight loss goal worksheet or you can consult with an expert to come up with a personalized and realistic worksheet.

The path to weight loss

In your weight loss journey, you might be tempted to find a shortcut so you can easily achieve your weight loss goal. But do not cheat your way to weight loss! It is important to undergo a healthy diet and exercise regime that will help promote healthy weight loss. The advantage of having a weight loss worksheet is you can set real goals and once you have achieved that goal, you can now start maintaining the weight you have lost.

One essential - yet difficult - part of weight loss is weight loss management. A weight loss worksheet can help you in weight loss management with ease.

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Burning Fat Vs Burning Calories

To thin and acquire in form you need to have a decent diet and exercise frequently to burn fat. the primary issue you need to perceive concerning exercise is that simply because you're burning calories doesn't mean you're burning fat. Your main focus after you exercise ought to be losing body fat, and you can’t lose body fat simply from burning calories. after we exercise, our bodies can begin burning calories, however the calories that ar burned ar the calories from carbohydrates in our system. so as to burn calories from your hold on fat, your body needs the presence of gas. there's a definite quantity of gas that your body wants so as to begin burning fat and therefore the solely manner for you to live the number required for your own body is to stay up along with your target rate throughout exercise. Please perceive that if you still solely burn calories from carbohydrates, you'll lose largely “water weight” that ends up in a decrease in your metabolism. Also, consider the calories that ar burned from carbohydrates as your energy calories. If you lose an excessive amount of energy calories then your muscles won't receive enough energy to extend your metabolism that indirectly burn fat. thus you need to increase your calorie intake after you ar on associate exercise program to exchange your burned energy calories.

Burning Fat Calories throughout exercise

During aerobics, your body goes through many stages before it reaches the purpose wherever you're burning fat. you'll hear individuals say that you simply ar solely burning sugar (carbohydrates) not fat throughout the primary ten minutes of exercise. this can be faithful a definite extent. I say this as a result of you'll still burn sugar past the ten minute mark if {you ar|you're} not figuring out onerous enough for your body to require a lot of gas; otherwise you are figuring out too onerous and you can’t provide your body with enough oxygen for fat burning. after you exercise you need to move at a gentle pace (not too quick, not too slow) thus your body can utilize your hold on fat (not carbohydrates or sugar) as its energy supply. conjointly keep in mind that simply because you reached the fat burning stage doesn't mean you'll keep there. Staying at the fat burning stage yet again depends on if you're moving at a pace that's right for your body. ensure that you simply ar at intervals your target rate vary.

Burning Fat Calories at rest

The only manner for you to still burn fat calories hours once you have got finished figuring out is thru the bodybuilding of weight coaching. Weight coaching is that the key to burning fat at rest. Weight coaching is associate anaerobic activity which will cause you to burn a lot of calories than aerobics. The calories that you simply ar burning throughout weight coaching exercises ar largely calories from carbohydrates (meaning you need to eat even a lot of calories per day for energy); however the calories you burn at rest ar largely calories from fat. the explanation you're burning fat at rest is as a result of weight coaching will increase your metabolism that uses your hold on fat as energy.

To make your body the last word fat burning machine you need to do aerobic (cardio) and anaerobic (weight training) exercises.

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2 Simple Natural Weight Loss Drinks to Effective Fat Loss

 sounds unbelievable that you can actually loss weight just by taking some natural drinks, normally you expects to gain more weight by drinking more liquid. Well guess what? You are wrong! The truth is that, you can actually lose weight by drinking some two simple natural drinks. One advantage of losing weight through this mean is that because they are natural, they do not have any side effect neither do they pose any danger to your health.
However, before I discuss about these natural drinks, I would like you to understand that there are some basic things about weight lose you have to know and these can compliment your other efforts when losing weight.
1. You need understand that a successful weight loss starts from the mind. If you fail to align your mind set to whatever you are doing to lose weight, you will have a long way to go. Next you have to forget about dieting, and concentrate on healthy eating. Going on a hunger strike in the name of "Dieting" is not going to take you anywhere, if anything, you may be doing more harm than good to your body. So try to follow a food plan that is providing your body with ample nutrition in the form of protein, vitamins, minerals, carbohydrates, etc. If any one of these components is missing in your diet plan then it is not a healthy diet plan.
2. I don't know of any healthy weight loss program that does not include exercise. As much as you hate exercises, you cannot ignore the fact that if you want to lose weight quickly, you need to workout at least twice per week; the more the better, however, you don't need to stress yourself with special abs workouts, sit-ups, push-ups. Simple abdominal crunches, Cardio and weight lifting are some of the best workouts available for quick weight loss. Exercises will help you lose weight in two ways: first, it will help you burn fat, and secondly, it will help you build muscles, which will result in even more fat burning!
3.You need adequate sleep: We all have lots of work to do; none of us can afford to be lazy, thanks to cut-throat competition and rising inflation. Nowadays, we need to work more than our bodies would permit us to! At the same time, we need to make sure that we giving our bodies adequate sleep at least seven to eight hours per day. If you don't get your due sleep, you will feel hungry all the time. The result would be rapid weight gain! Lack of sleep also adds to your stress level, and as you might know already, stress is one of the major factors behind obesity!
Now, let's get back to the two weight loss drinks that I was talking about at the start of this article.
1. Apple Cider Vinegar: Yes, I agree that it tastes awful, but Apple Cider Vinegar is one of the most powerful, natural appetite suppressants available. When you are trying to lose weight, hunger is your biggest enemy. In order to defeat this enemy, you need to take the help of some sort of appetite suppressants. Instead of relying on prescription drugs that come with harmful side effects, why not try out Apple Cider Vinegar? It is 100% natural and safe to take!
How do you do it; well you can add just three tablespoonfuls of Apple Cider Vinegar juice with eight ounces of water, and drink just before having your meal. Apple Cider Vinegar will also boost your metabolic rate and keep you energetic throughout the day!
2. Green Tea: The second drink I want to discuss is green tea, you may have already heard about the great health benefits of green tea, especially with regards to weight loss. It is no wonder that most of the weight loss supplements available out there contain green tea. Green tea helps you burn fat by accelerating your metabolic rate. You can drink green tea on its own but I prefer to mix with a bit of lemon juice and honey tastes great! I would suggest you drink at least one cup of green tea daily - it would do you a lot good than those energy boosters!
When you take these natural drinks daily couple with regular exercises and eating the proper healthy foods, there's no way you will not achieve great result losing weight. You can get more info about different diets combination you can choose from, ever with shopping list if you go to: Strip That Fat [http://www.squidoo.com/weightlossreviewforall]

Article Source: http://EzineArticles.com/?expert=Austin_Odeon

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3 Steps to Losing Weight

Yes, you can lose weight quickly without going on a diet and without doing any complex workouts, and if you take 2 minutes out of your day I am going to show you how.

Most people fail at losing weight because they don't know how their body works and how to use it to their advantage. Because of the huge amount of subpar weight loss programs we are trained to think that you can only lose weight if you eat apples and carrots all day long. The problem with most of these diets is that if stops your body from burning fat effectively.

You can only lose as much weight as your metabolism can burn, and if you don't have enough "fuel" for your metabolism you can't burn anything. By starving yourself you are depriving your metabolism of the much needed carbs and antioxidants.

So, here are the 3 steps that you need to take if you want to lose weight WITHOUT going on a diet:

1. Sleep better.

Sleep is a very important part of losing weight because 
your body needs the energy that sleep provides it with. 
Please do not overlook this, I know that you have never 
heard of it by now but I assure you that it does help.



2. Drink more water.

Water helps your body detoxify and increase your energy 
levels and metabolic rate. Water is another thing that most 
people never consider when it comes to losing weight.





3. Eat Fresh and Nutritious.

To really make your diet effective and safe from a health point of view, you should be choosing to eat fresh, natural foods which are highly nutritious and free from the artificial badness that humans tend to add to a lot of their foods. Always avoid processed foods, ready meal and takeaways, as they contain artificial preservatives, refined carbs, hydrogenated fats, and an abundance of other things which are detrimental to your health and weight loss goals. Also avoid convenience foods, such as premade sandwiches, as they often are high in fat and salt.

You should be choosing fresh fruits and vegetables, and proteins from fresh lean meat such as poultry, fish and beef. These give you all the nutrients that you need for your body to be healthy and to give it an environment in which it can safely and effectively lose weight.

There are the three vital points for safe effective weight loss, if you don't apply all three of these, you may be damaging your health and seriously effecting your safe weight loss goals. So don't delay, get them working for you as soon as possible!

Article Source: http://EzineArticles.com

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How to Lose Weight Quickly With the 1,000 Calorie Diet

Everybody is looking for a quick fix. Looking for ways to lose weight quickly is no different; the 1,000 calorie diet is no different. Sure you can lose 2lbs a week when you cut your daily caloric intake to 1,000 calories. The important question is, can you do it safely!

Studies suggest (Institute of Medicine Dietary Reference Intakes macronutrients report) that a sedentary woman should have a caloric intake of 1800 calories per day, an active woman should have 2,000 caloric intake per day, and a very active woman should have between 2,000 and 2,500 caloric intake per day.

Health professionals recommend aiming for a weight loss of 1 to 2 pounds a week, and keeping active when you're on a diet, so don't try to lose more than 2 lbs per week.

That being said, this diet plan is only temporary to jump start your new healthy eating habits. The best thing to do while on this diet, is choose the healthiest low calorie foods you can find. If you snack on high calorie foods you can easily go way over your caloric intake for the day. You will have to be determined and disciplined to successfully reach your goal.

5 Tips to Keep Weight Off After The 1,000 Calorie Diet

1. Eat 5 times a day.
2. Eat every 2 ½ to 3 hours per day. This keeps your body in a state of digestion.
3. Combining starches, fats, and proteins helps to avoid fat storage.
4. If you must eat pasta, always eat it in the early morning or early afternoon.
5. Cut back on fruit juices and drink black coffee, tea, and water instead.

Healthy Diet Food Suggestions

You can mix and match these foods and others in your daily meal plan. These are only suggestion to get you started.

• Medium golden apple
• Ground turkey
• Eat protein and vegetables
• Lean chicken/turkey
• Extra virgin olive oil to cook with.
• Spinach salad/Olive Oil
• Brown rice (long grain)
• Cooked broccoli

Pros and Cons of the 1,000 Calorie Diet

Pros

• Fast weight loss
• Easy meals
• Inexpensive
• No forbidden foods
• Caloric value on food package/online

Cons

• Temporary
• Fatigued
• Hard to meet nutritional value

Now you know how to lose weight quick and safe with the 1,000 calorie diet. Choosing the best foods to eat while on this diet will determine how you feel during this process. You will see that the 1,000 calorie a day diet plan will take off 2 pounds a week, if you count your calories accordingly. Remember to make sure they are the healthiest calories you can get. Good Luck.

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How to Find a Gym and Keep Fit When Travelling

I've travelled to various countries over the years, whether that's via flying, driving in a rickety bus for 20 hours straight or sleeping in a third world train with no air con. And yet, I always make an effort to keep fit and healthy throughout my world travels.

With obesity rates increasing throughout the developed world, (and also throughout the developing world), I make it a priority to work out at a gym at least three times a week. I know it can be damn hard to find a suitable gym when travelling and bouncing around from place to place, but I don't want to become another statistic, therefore keeping fit and healthy is something that I can't take for granted.

In saying that it can be really difficult at times to find a gym, even when you do a search on Google. This is so, particularly in developing countries whereby the number and quality of gyms varies a lot, having to contend with language barriers or even transportation issues. I'll however, show you the step by step methods I use to find a gym no matter where on earth I am. All you need is your laptop and a decent wifi connection.

1) Go to Google
2) Type in "City location" + Gym
3) From the search results ideally you want to find a review site submitted by an expat/traveller that has given at least 3-4 reviews of gyms near your current location.
4) Check out the website (if it exists) of the gym you want to go to. As a hack, I always call them up and say something like this: "Hi, I'm thinking about joining your gym and am wondering if you offer a free trial pass". Remember that not all gyms will state this on their website, for obvious reasons to avoid people taking advantage of their services and going from gym to gym for free. From my experience, this works about 50% of the time, and the worst they can say on the other line is no.

Once you found your chosen gym, you should go at a time when the gym is not busy. One of the most frustrating things is having to wait around for 10 minutes whilst someone else is hogging the benchpress with their mates. Most gyms are busy before and after work hours, i.e. 6-9am and 6-8pm. If you're a backpacker/traveller therefore go between 10-3pm (except lunch time), and you'll have no issue with waiting in line. I usually go mid morning, and find that only retirees or rich house wives are hanging around, and being a macho guy, the free weight section is usually free.

So, follow this simple 4 step process to finding a gym anywhere and you won't be disappointed.

Yours in health,

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Free Advice on Weight Loss

Looking for exercising weight loss recommendation? Here ar some advice to assist you be from fat. 

1, Drink a glass of water or a bowl of soup before meals. 

Water and soup will take up some house of your abdomen, this could decrease your craving, therefore you'll not consume too several calories. Logically, this can assist you cut back some pounds, or a minimum of, stop gaining a lot of weight. you'll do that technique if you're thinking that you eat an excessive amount of for every meal. 

2, Before swallowing the food, attempt to chew it well, and don't eat too quick. 

It is aforementioned that once you ar full, your abdomen send message to your brain that you just have devoured enough. however the message isn't received by the brain instantly. It delays for a couple of minutes. So, once you feel full, which means you've got already devoured an excessive amount of. The quicker you eat, the a lot of additional calories you consume. So, don't eat quickly and before swallowing the food, chew it additionally as you'll. this can hamper your intake of calories and you'll be from those uncalled-for body fat. 

3, don't eat before you sleep. 

Commonly, once you eat, it takes hours to digest those food. If you eat one thing before you sleep, the system most likely can haven't digestible the food utterly once you visit bed. And once you ar sleeping, you expend less calories. So, the calories of the additional food you eat could also be hold on as fat in your body. this is often why intake before bed simply cause weight gain. If you would like to urge slim, don't eat food once supper, particularly before you visit sleep.

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Slimming Food – Choosing Foods For Weight Loss

Low calorie foods ar usually used for the aim of weight loss. These slimming foods ar glorious sources of nutrition and may genuinely facilitate folks follow their weight loss goals if used properly and carefully. 

An example of a slimming food that has been utilized in order to assist folks melt off is that the rice cake. A rice cake may be a spherical puck of dry cereal that is incredibly low in calories. many of us wish to eat their rice cake with a slice of cheese or another moderate topping which can not add several calories. This slimming food conjointly comes in seasoned varieties, however, so those trying to melt off will have several decisions concerning what reasonably flavours they're attending to get pleasure from. 

In addition to picking low calorie foods, it's conjointly attainable to scale back the calories obtainable in different foods that you just ordinarily eat. as an example, if you frequently use mayo on your sandwiches, take into account change instead to mustard. Mustard is tasty and has so much fewer calories than mayo. there is no reason that such switches cannot be created for a spread of the foods that you just can eat. Fewer calories mean that you just can have a better time kicking off your weight and keeping it off. 

Eating celery is another example of a slimming food which will be consumed and can facilitate increase your ability to feel full on fewer calories. Celery is usually aforementioned to own a negative calorie balance, that if true would mean that it might really burn calories as you eat it. this is not technically true, however, celery may be a terribly low calorie food which will add bulk to your meals. it is a nice slimming food which will facilitate anybody United Nations agency wants smart, alimentary food to assist them melt off.

Broccoli and peas may be supplemental to alimentary paste or rice dishes so as to feature additional bulk to the meal whereas solely adding a negligible quantity of additional calories. These additions aren't solely smart for you, {they can|they're going to|they'll} assist you feel satiable sooner which feeling of satiation will last for a way longer time. These vegetables are nice for adding to stews and soups. 

Getting the amount of calories you ingest to be as low as attainable may be a good way to melt off. it's terribly simple to try and do if you create these types of correct food decisions and eat these slimming foods as a part of your weight loss regime. 

There ar plenty of food decisions that you just will build so as to eat low calorie food that may facilitate slim you down and reach you weight loss goals. profit of those foods by operating them into your diet rather than higher calorie foods that go straight to your thighs.

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Best Fat Loss Workout Ever!

Resistance coaching may be a crucial element of a fat loss exertion. If total body transformation is your goal, you'd be negligent if you shunned resistance coaching in your exercise program.

By its terribly nature, resistance coaching is anaerobic in nature. it's primarily oxyacetylene by polyose (the body's keep type of carbohydrates,) throughout the activity; but, the $64000 good thing about resistance coaching in an exceedingly fat loss exertion happens when the exertion itself. Let American state explain:

While its true that each one three energy systems area unit perpetually operating in several ratios / proportions throughout the activity (based upon the intensity and therefore the length,) and whereas its conjointly true that the body's most popular supply of energy for prime intensity activities is sugar, it's conjointly true that in recovery at low intensities, the body's most popular fuel for energy is fat.

In addition to refueling the body's traditional functions at low intensity, fat is named upon even additional when a resistance coaching exertion. The body depletes lots of adenosine triphosphate (the body's currency of energy) throughout a exertion.

Those energy stores have to be compelled to be resynthesized post exertion and manufacturing that energy takes energy. Muscle polyose stores have to be compelled to be resynthesized post exertion which takes energy to perform. the guts {is conjointly|is additionally} a muscle and its energy stores want refilled which also takes energy, which energy comes from fat.

So, as you'll be able to see, the body's functions all have to be compelled to "reset" the body to arrange itself associate degreeother|for an additional|for one more} bout of exercise or an emergency (known because the fight or flight response.)

A good fat loss exertion would include:

1. Exercises that concentrate on huge Muscle teams 
2. Exercises that area unit compound movements (which suggests that movement happens at quite one joint) 
3. Exercises area unit performed with a weight that causes failure or close to failure within the 8-12 repetition vary.

Here is Associate in Nursing example of exercise choice for a sound fat loss workout:

Deadlift three Sets 8-12 Repetitions 
Flat free weight Bench Press three Sets 8-12 Repetitions 
Dumbbell Squats three Sets 8-12 Repetitions 
Shoulder Press (Dbells) three Sets 8-12 Repetitions 
Pullups / striated muscle Pulldowns three Sets 8-12 Repetitions

The on top of sample fat loss exertion is one that targets huge muscle teams of the complete body, victimization compound, multi-joint movements.

This exertion can be performed in approx.. half-hour when a ten minute readying was performed. a ten minute calm down ought to follow any resistance coaching exertion.

Best of luck along with your continuing Fat Loss and Body Transformation Success.

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