Weight Loss - Exercise, Calories And Diet

By Andrew D Black 
When it comes to weight loss there are a number of methods that you can try. In this article we are going to cover a few of them.

Water Pills:
Some people often use water pills as a quick fix to weight loss. At first the results seem impressive when people who follow this diet go on the scales, but is this kind of method safe?
The human body relies on fluid to function properly as it helps us to keep our energy levels and blood sugar up. By removing these fluids it can affect your general health and well-being.

 Coffee:
Some businesses sell coffee that is designed to help you lose weight. Firstly, they state that their coffee will stop you feeling as hungry as you normally would. This makes sense as the less food you take in, the fewer calories there are for your body to burn. On the flip side though, many people say that drinking coffee in itself can add quite a lot of calories, as well associated health risks that are attached to it. Also, if you have sugar or cream with it, those will also increase your chances of putting on weight due to the added calories.

You need to remember that coffee is also a social drink and is often consumed with food. If you meet a friend for coffee it would be likely that you order a meal or snack to go with it which is something you may not have done otherwise.

Exercise:
When it comes to keeping fit the best type is one that you do on a consistent basis. A physical activity or sport that you can afford, enjoy and is inline with your level of fitness is the best choice when it comes to a suitable exercise routine. It will be the best choice because it is far better than a sport or activity that you rarely participate in and will therefore offer more benefits.

The main reasons why people give up on exercise is usually boredom, some kind of injury or inconvenience.

All you need to do is choose something that fits in with your lifestyle and you won't go far wrong. Walking is a great exercise and is perfect for losing weight. This is so perfect because you don't have to plan your life around it, it doesn't require any special clothing or equipment and in some cases you don't even need to leave your home. You can get started with your walking routine right on your door step.

To really benefit from this type of exercise it is good to alter the intensity during each walking session. Struggling to think of places you can walk to? Have children? Then why not walk to school to pick them up? When you go shopping, park at the far end of the car park. Just go for a simple walk around the block a number of times. Or, dust of that treadmill and put it to good use.

Sleep can also be vital as it allows your body to function properly. Same applies with your general eating habits. You need to eat healthy no matter what age you are. Eating the right foods plays probably the biggest role when it comes to increase weight loss. It isn't just down to calorie counting either, it's about eating foods that contain little fat.

Whatever you do to achieve your goals you need to do it at a steady rate and over time. If you struggle with losing weight then you can go to a special clinic that you can go to that can help with your eating habits and to achieve your desired loss.

Why not discover more secrets to weight loss and learn how to burn body fat and get fit, including a fat burning exercise routine.

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

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Count Your Calories - Lose Weight When You Figure Out How Many Calories To Eat a Day

By Matthew Beavers 

Food is a big part of a lot of everyone's life. We have to figure out what we are eating for breakfast, lunch, dinner, and snacks. It is even more difficult when you are preparing meals for a whole family. Ain't that right moms?! Sometimes you even have to plan ahead for meals a few days in advance. Since we pay so much attention to food we should know how many calories to eat a day. My advice to anyone trying to lose weight is count your calories.
As important as food is in our everyday lives, we should not let it rule over us. In the western world there is a huge problem with obesity. We
as a whole eat too much fast food, sugar, and processed foods. The trend of obesity can be reversed if people simply know how many calories to eat a day.

So how can you figure out how many calories to eat a day? The daily recommended calorie intake differs from different people and from men and women. You need to consider your age, height, and weight to figure out how many to eat a day.

Here are some simple tips to help get you started.

1) Determine Your BMR - What is BMR? BMR is your basal metabolic rate or the number of calories your body burns without any effort.

The formula for women is 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR.

The formula for men is 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR.

2) Figure Out Your Activity Levels - Everyone falls into 1 of 5 categories when it comes to activity: either sedentary, lightly active, moderately active, very active, or extra active. The numbers should go as follows sedentary- 1.2, lightly active - 1.375, moderately active - 1.55, very active - 1.725, and extra active - 1.9.
Be honest with this one, if you workout every blue moon you can't say you are extra active.

3) Use the Harris Benedict Formula - Multiply the number you come up with in #1 by #2. The number will determine how many calories you should eat to maintain your current weight. So if you want to lose weight eat less than what number you come up with and exercise more.

Women should never eat under 1200 calories a day and men should never eat under 1500 calories a day.

Using the Harris Benedict Formula will easily help you to figure out how many calories to eat a day. Learn how to count your calories and losing weight will come a lot easier than it has in the past.

And now I'd like to invite you to grab your Free Instant Access to the 7 day eCourse Love Your Body Love Your Life when you visit http://fitnessandnutritionsolutions.com/loveyourbody

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

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How Many Calories Should I Burn To Lose 1 Pound Of Weight?

By Mark J. Nazzal 

What you first need to realize is that there is a considerable difference between simply "losing weight" and "losing fat". Most people use the two terms interchangeably, though what they are really going for (or at least what they should be going for) is the latter.
The reason you want to lose fat in particular, and not just weight in general, is because fat is the only type of tissue that, generally speaking, your body can do without. On the other hand, you don't want to lose any of your muscle mass for example - this will make you weaker, could cause back pain, lead to saggy breasts in women
due to weaker pectoral muscles, and so on. What I'm trying to tell you here is that you should focus all of your efforts specifically on losing fat only, while avoiding losing other types of tissues.

With this intro behind us, let me tell you how many calories you need to burn to lose 1 pound of fat.

Exactly 3,500 calories.

Keep in mind, however, that you should never be losing more than 2 pounds of fat per week. The body is simply not physically capable of burning fat at a quicker rate than that, so if you are going faster than this then you are quite likely losing a lot of muscle in the process. An exception applies if you are highly overweight or even obese - in that case, your body is capable of burning 3, 4, 5 or even 6 pounds of pure fat per week.

Please remember though that this will only apply to people with severe weight issues. So if you are just looking to lose those 5-10 pounds of extra fat on you, you should not exceed a rate of 2 pounds per week.

Considering all of the above, the best way to lose one pound of fat is to create a daily calorie deficit (either through exercising, or reducing the amount of food you consume) of 500 calories. If you burn 500 calories a day, this amounts to exactly 3500 calories per week (500 x 7). If you were to stick to this type of deficit, you would see a steady, unwavering fat loss rate of 1 lb/week.

Just remember that there are always two ways to create that calorie deficit. You can either burn the 500 calories a day through exercise by, for example, running at moderate speed for 45-60 minutes a day. Or you could simply reduce the amount of calories you eat by 500 a day. It's up to you to decide which approach is more convenient for you. Just be aware that the result will be the same regardless of which of the two approaches you choose - a loss of 1 pound of fat per week.

About the author: Mark Nazzal specializes in 1 on 1 online weight loss and fitness coaching. You can contact him for help with your specific dieting or exercising issue through his website, where a large number of helpful articles are also available: Help Me Lose Weight

Article Source: http://EzineArticles.com/?expert=Mark_J._Nazzal

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How To Increase Your Metabolism and Burn More Calories

By Amer Kamra 

Speed Up Your Metabolism
First of all get the word diet out of your head, forget the diet and just learn to eat healthy. What is wrong with a diet? A lot, well first of all a "diet" is something temporary which means you have an intent of coming off it, and we know what that means, when you come off the diet, the fat comes right back on.

Learn to just really eat healthy and not starve yourself. Starving yourself and overkilling the cardio will result inmetabolic damage, which we will get into in a different blog. In a nutshell, when you damage your metabolism you essentially slow it down or shut it down. This means that your BMR, your caloric output while resting is lowered. If you naturally burn 1500 calories throughout the day while sedentary, that may lower requiring you to do more work and diet harder to get the same results. The problem with this is that you will always be playing cat and mouse until eventually you are left with eating 800 calories a day, doing 2-3 hours of cardio a day and a weight training workout and still the fat is not coming off. This is a clear indication of metabolic damage.

However, lets focus on the positive and how we can increase the metabolism, as now you understand what not to do.

Tip # 1

Don't get caught up in the traditional bodybuilding workouts. If your goal is to get lean and ripped, you do not need to train like a bodybuilder. Perform metabolic conditioning workouts. HIIT, and circuits are perfect for this, as hey push your body forcing your body to burn more calories throughout the day, not just in the gym. You should still do strength training workouts such a as bodybuilder as the more muscle you have on your body the more calories you will burn on a daily basis, this is why its important to not only do cardio. Having said that, do not base your whole regimen around that, mix it up and think outside the box.

Tip # 2

Eat a well balanced diet. We recommend carbohydrate cycling, this means gradually tapering carbs or doing 3:1 low-high carb ratio. Never go more then several days on a low carbohydrate diet, and the good news is that if you train with intensity and start to add in the metabolic circuits into your program your body will actually allow you to consume more carbs and still lose weight. If you find that your calories are already fairly low and you are still not dropping any weight, it may be time to have a high carb day or even increase your carbs all together. Ensure that your diet is well balanced and that you have a nutrient dense meal plan. This means lots of micronutrients as well as a good balance of macronutrients.

Tip # 3

Always ensure you are getting adequate sleep. Lack of sleep could slow down your metabolism as well fatiguing your adrenal glands. Ensure you are getting a minimum of 7 hours of sleep per day

Tip # 4

Hydrate your body adequately. People often underestimate the benefits of drinking enough but not too much water. If you drink enough water, you will burn more calories and your body will be able to focus on burning fat rather then trying to cleanse the body of toxins. This is why it's also important to consume healthier foods.

Tip# 5

Consume herbs and spices. Dressing your foods with herbs and species will acts as a natural thermogenic on the body and even regulates the bodies blood sugar levels. This means that by simply adding some spices you can raise your body's temperature, burning more calories.

Recommended Spices

Cinnamon
Ginger
Cayenne Pepper
Mustard
Follow those 5 simple tips to a leaner and healthier body, naturally. That is the key, to get your body in a state where it wants to burn calories and fat, and where it wants to stay lean, not the opposite.
Calculate your BMR. This is the amount of calories your body expends at rest.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

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

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5 Easy Ways to Burn 100 Calories

By Stephen Cabral 

Everyone wants to trim, tone, and tighten their waist and body, but the problem is most people just don't burn enough calories during the day. In some ways it's really not your fault. You may work at a desk for 8 - 10 hours a day and have very few opportunities to get up and move around during the day. BUT, you can't let that be an excuse for you not to burn more calories than you take in. I've found the best way around this issue is to have my clients get away from their desk for 30+ minutes during lunch. I encourage them to go for a brisk walk before sitting down to eat a healthy and nutritious meal. Even a 20 minute fast-paced walk gets the blood flowing and the metabolism raised. You'll also burn about 100 calories in that 20 minutes. I also recommend my clients look for other ways (besides their actual workouts) to be active and burn calories in creative ways throughout the day and on the weekends. Here are 5 fun and easy ways to get up out of your chair, stretch your legs, and start getting fit. Quick 100 Calorie Burners:

1. Brisk Walking 3.5mph - only 20 minutes
2. Kayaking or Lap Swimming - only 15 minutes
3. Cross-Country Hiking - only 10 minutes
4. Yard Work - only 15 minutes
5. Jumping Rope - only 10 minutes

These are just 5 of the hundreds of ways you could be active and offset many of the calories you consume throughout the day. Of course, you'll have more freedom to be creative with your workouts and activity level on your days off from work, but either way you can always fall back on jump rope or fast-paced walking.

These little "mini-workouts" can add up big-time too... Just one 100-calorie burner a day can equal 1 lb. a month in additional weight loss! That's great when you think about it since all you really need to do is add an extra 10-20 minutes of healthy exercise to your typical day to lose another 1 pound a month. I hope these ideas started to spark your creativity and you're thinking of new ways you can get up and get moving for an extra 20 minutes or so a day!

IIf you need a place to start, check out my free weight loss e-course on "How to Lose Belly Fat Starting Today!" I've reserved a limited number of copies to give away and you can grab yours today at http://www.stephencabral.com/FreeReports.html
Committed to your success,
Stephen Cabral
Author of Lose5in7
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE
http://www.Lose5in7.com

Stephen Cabral is a national health & fitness correspondent with over 10 years of credentials and media appearances. He holds national and international certifications in strength & conditioning, personal training, yoga and nutrition. Stephen is the author of the Trim, Tone & Tighten Newsletter seen by over 100,000 readers each week.

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

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