What is Metabolism Role in losing weight?

If you are familiar with this website you will know that it is designed to provide information on some of the best and healthiest ways to lose weight fast. Quick weight loss need not be about gimmicks or short term results. It is possible to find ways to lose weight fast and slim quickly while maintaining a healthy diet. It is also possible to sustain and maintain this weight loss if so desired. This article focuses on the role of the metabolism in weight loss. It also provides tips on how to use this information to your advantage.

meta1Here are some main ways to lose weight fast and keep it off metabolism has a huge role to play in how our bodies respond to food and is one of the major ways to lose weight fast. Up to 60% of our caloric intake is used by a normally functioning metabolism, while the rest is used during physical activity! The metabolism is basically the mechanism through which our bodies convert food to energy – or burn calories. Someone with a “high” metabolism is more likely to store less fat because they burn calories at a fast rate. Sometimes it even seems as though these people can eat what they want without ever gaining a single pound! On the other hand, someone with a “low” metabolism will burn calories at a slower rate and as a consequence, store more fat.

For someone with a slow metabolism, a little bit of food contributes a lot to the weight gain process. Knowing this can be an advantage in the weight loss process when combined with a healthy diet plan. There are many foods that can help boost our metabolisms. This is because they use more calories during the energy conversion process than the foods themselves actually contain. Here are a few simple foods known for their metabolic boosting capabilities.

Changing ones metabolism is one of the best ways to lose weight fast eating lean protein is most effective as a metabolic booster and when combined with a muscle building routine is one of the best ways to lose weight fast. This is because protein aids in the preservation of muscle mass during the weight loss process. The more muscle you build, the more calories you burn, both during periods of activity and at rest. Also, protein does not cause a spike in blood glucose. As a result, protein will satisfy appetite longer than say, a carb, and will not produce the sugar craving that follows a spike. When it comes to food portions, lean protein should make up about 50% to 70% of your plate. Believe it or not, spicy foods can boost your metabolism by speeding up your heart rate and can be one of the best ways to lose weight fast! Eating spicy peppers can increase your heart rate up to 25% and keep it there for up to three hours after you’ve eaten.

Red Pepper is a great source of capsacin, the compound responsible for this metabolic response. Adding a little spice to a lean protein is a great way to capitalize on metabolic boosters. Taking calcium, especially through low fat dairy products, is a great way to burn fat. Adding three to four servings of these a day will greatly boost your metabolism and increase the rate of your weight loss when combined with a healthy diet. Berries are a yummy way to speed up metabolism and lose weight fast. This is because they contain a lot of fiber (8 grams per cup). There are many advantages to eating these: they make a great dessert substitute, they fill you up with a smaller portion and they absorb any fat in the digestive system and move it through faster – therefore you absorb less! Try strawberries, blueberries and blackberries. 1 cup serving will contain about 60 calories.

You can also add a low fat, calcium containing dairy product as a topping! Vitamin C will help your leptin1metabolism burn fat faster and is a great way to lose weight fast. About 500 mg daily will vastly increase your ability to burn fat, especially when combined with a low fat diet. Grapefruits and oranges are a great source of vitamin C. Some researchers (Scripps Clinic) even claim that eating half of a grapefruit at each meal will reduce insulin levels to facilitate greater weight loss. (However, grapefruit can interfere with some medications so check with your primary care physician before trying this). Broccoli is another good source of vitamin C but it is so much more than just that. Broccoli is loaded with fiber, vitamin A and foliates. It is also a great immunity booster. The Omega-3 fatty acids found in fish can actually influence whether you burn or store fat. Omega – 3 has been shown to alter a hormone called leptin, which affects what the metabolism does with fat. Not a seafood lover? No problem, you can supplement your intake with easy to swallow capsules (no fishy after taste required!).Following these simple diet rules are one of the best ways to lose weight fast and keep it off.

Does Running Burn Belly Fat

belly-fat1Well, does running burn belly fat or are you just getting your heart rate up by running? It’s a legitimate question because the first thing people do when they want to lose weight is to go on a diet and buy a pair of running shoes. Yeah, you purchase those great looking new running shoes and then set out to run a marathon because you could stand to lose 30 pounds and running a marathon is on your bucket list, so why not? No doubt that marathons are a great motivator to keep running and that the number of 26 mile events out there seems to double every year. However, if you decent to lace up and keep putting one foot in front of the other does running burn belly fat?

The Marathon: Does Running Burn Belly Fat?

There are a lot of great benefits to running and running long distance running in particular. Most people who run marathons are lean, muscular and have a great outlet to burn the stress off. Like I said many people looking to lose belly fat jump into training for a marathon thinking it will tighten their tummy and they are simply wrong. Fat loss is one of the last benefits associated with steady long distance running. Does Running Burn Belly Fat or Cause Injuries? When one looks at the number of people who start training for marathons and triathlons, the injury rate is staggering. Stress fractures, shin splints, respiratory and heart issues can become a problem. Not because running is bad for you, rather because the last time you got up and ran was probably during 10th grade gym. Completing an endurance race is a great goal, but it should be something you work toward after completing a few 5K walk/run races. Furthermore, you should get to know a few marathon racers and talk to them about developing an endurance running workout strategy.

Why Doesn’t Running Burn Belly Fat?

Mainly because it becomes predictable to the body. That’s right, a well-known study revealed thatbelly-fat2interval training (i.e mixing it up) is a more effective in weight loss than steady long-distance running. In fact the study revealed that those who trained utilizing interval training lost as much as 9 times body fat than those in the endurance training group. So Does Running Burn Belly Fat? So the answer is yes and no. If you haven’t worked out in a while then you will lose body week. A study by the International Journal of Sports Nutrition found that after 12 weeks of aerobic exercise where heart rate, duration, and time of workout remained constant that the study group experienced negligible weight loss.

The lesson: Mix it up! If you are changing the pace and intensity of your work out every several minutes then it can be said that running does burn belly fat. Because of varying heart beat and muscle confusion, the body can’t predict what amount of energy it will need to support the body, so it keeps the metabolism operating in high gear. When you participate in a steady workout (i.e. 30 minutes of jogging every day, five days a week) then your body learns in a couple of months what energy it needs to supply its needs and adjusts the metabolism accordingly.

Does Running Burn Belly Fat if You Eat Right?

Yes, not necessarily due to the running, but due to the healthy diet. A number of well respected physicians are concluding that when it comes to belly fat weight loss that 80 percent of the success can be attributed to diet and the other 20 percent to exercise. So if you are trying to lose weight drop the running shoes and pick up the right kinds of food. This is not to dismiss the importance and benefit of marathons and those who run them. Quite the opposite, those who run marathons do so to get a workout and not necessarily to lose belly fat. If you are looking to lose belly weight switch to interval training and experience success. In summary, does running burn belly fat when it’s done as interval training, yes. Does running burn belly fat when it’s done as endurance training the answer is no.

10 Easy Weight Loss Tips

 If You are Lazy, Use These Methods

There are many ways to lose weight.  However, many of them are too challenging for a lot of people. If you are not so diligent in your action, you may want some easy ways to help you lose weight. We have gathered some easy weight loss tips for you in this article.

Eat a Lot of Vegetable

Make sure that half of what you eat consists of vegetable. It helps you to reduce eating all other nonsense and high calorie stuff. In addition, vegetable contains many nutrients that you need including antioxidant which reduce the chance of getting cancer. By the way, do not forget to clean it before you eat. Otherwise, you may get what you do not need such as toxin or insecticide.

Avoid Drinking

alcohol, soda, coffee and juice. All these drinks have high calorie and are not useful for you. If you are addicted to any of these, it may be a good time for you to stop drinking them. Drinking plenty of clean water helps you lose weight. It helps your fat burning and toxin eliminating.

Exercise

Exercise until you sweat. Don’t have to do heavy exercise in the beginning. You can gradually increase your level of intensity later on. Just make sure that you do it at least thirty minutes daily and increase to one hour when you are used to it.

Clean your Refrigerator

Make sure that you get rid of all the sweat and high fat contents out of your storage. Throw away cheese, cream, chocolate or any other thing that is bad for your weight loss plan. If you do not have it available, you will not eat it. This is simple.

Plan your meals beforehand

Spend a little time to think about what is valuable for you. Do not make impulsive decision at the spot. You may get what you want to eat instead of what you should eat.

Set up your Weight Loss Goals

You know what to do with goal setting. The process is good for any plan you have. If you don’t know how to do it, find out more about it.

Eat a Lot of Fiber

It is good for your digestion. Furthermore, some fibers can absorb fat in your digestive system. So, do not ignore the value of this type of food.

Eat slowly

Chew more than you used to do. If you take more time eating, your stomach will be full faster. You will eat less quantity of food.

Eat Small Meals

Eat small meals instead of three big meals. This is in many of the weight loss bibles. Do it and you will see the results.

Don’t procrastinate

Don’t procrastinate. Do it now. You will not get what you want unless you do something about it. So, start now.

Stop starving to death by using diet solution. Lose fat and weight effectively without becoming fat again.

Weight Loss Goal Setting That Works

Weight Loss Goal Setting That Works

One of the first and biggest steps to successful weight loss is understanding where you currently are in relation to your “Goal Body”, and also knowing what a realistic goal for you looks like. So many people begin the weight loss process focusing in on nutrition or workouts, but the initial focus should always be on your mindset. As you probably know, your mind controls what actions you will take. If you have an unrealistic or faulty path in your mind to start with, chances are you going to be headed down the wrong road from the very conception of your weight loss program. The first step to getting your mind in the right place is to discover your “why”. If you know exactly why you want to change and the benefits that you’re going to obtain from this lifestyle change, you can set a solid foundation for the months of change to come. After you have discovered your “why”, it is important to set SMART goals.  SMART stands for specific, measurable, attainable, realistic, and timely.

Specific

You have a much greater chance of accomplishing your goal if you make it specific and write it down. Some questions you might ask yourself as you formulate your goal is exactly how much weight you are going to lose, what body fat percentage you will be at when you hit your goal, and what clothes size you will be wearing.  During this step of your goal setting you also want to fully understand the specific reasons you want to attain this goal. Don’t be too general! Too general goals would be examples like:“I want to be in better shape”“I want to work out more”“I want to lose weight”

Measurable

How are you going to know if you are making progress if you aren’t able to measure the results you’re getting along the way? You can’t. Make sure that your goal includes how much weight you are going to lose and make sure you know what your current weight is as you begin. Even though it may be hard to look at your numbers, it will be well worth it in the end and along the way because you’ll be motivated by the small drops and chunks of progress you are making.

Attainable

When you start to figure out what goals you want to reach, is important to make sure that the specific goals are attainable. For the most part, any goal you set for yourself is attainable if you are willing to put in the work. Layout your ultimate goal for weight loss and then break it up into several components and benchmarks. This will help you to understand the long-term process but also give yourself more motivation to attain these goals in smaller, digestible chunks.

Realistic

If you weigh 200 pounds and want to get down to 160 pounds in two weeks, I would imagine that this is a very unrealistic goal for you. A realistic weight loss is anywhere from 1 to 5 pounds per week depending on your starting point and your activity level throughout the week.  This 1-5 pounds should be fat weight, not just weight on the scale.  The more obese, can drop a lot more weight than someone who just needs to lose 10 pounds to get to their ideal body weight. I know that 1 pound doesn’t sound like a lot, but have you ever seen what 1 pound of body fat actually looks like? Every pound of body fat holds 3,500 cal of energy.

Time Bound

smartA goal really isn’t a goal unless you set a deadline to achieve it.  You will always be more successful if you give yourself a deadline to achieve both your long-term and your short-term goals. This sounds like an obvious goal setting strategy, but many people are afraid to give themselves a time frame because they are afraid they will not achieve the goal and feel disappointed in themselves. You must get over this fear. There may be times that you do not accomplish your goals in your desired time frame, but you’ll always be closer to them than you would have been if you gave yourself an unlimited amount of time to achieve them.

Yes, it can be a bit scary set goals because no one likes to feel like they have failed if they don’t reach them. Expect to make small adjustments and changes to your goals along the way as you either progress quicker or slower than you thought you would. It is totally okay to make these adjustments. It is 100% proven that you are more likely to see big weight-loss drops if you set S.M.A.R.T goals for yourself.  So, get out a piece of paper and write down your goals starting right now!

How to Get Rid of Food Cravings

How to Get Rid of Food Cravings

1. Take Notes

food-carvingsThe first but most crucial step involves identifying the situations that trigger food cravings in you. Make it a habit to write down these situations such that it can later help you to directly address them and prevent food cravings from happening. There are several factors that can trigger food cravings in you such as the smell or sight of the food, time of the day, emotional status, location, stress or lack of sleep.

2. Mind Planning

After identifying the situations that trigger food cravings in you, think likely of these situations just like an athlete prior to a competition. For example: tell yourself, “If on my way to work I come across sweet smell of muffins, I will keep walking”. This practice will condition the mind to help the body react in favorable manner before you go into a deep inner monologue. The cravings procedure functions in a linear, step-by-step manner with (a) a signal, (b) activation, (c) stimulation, & (d) release. Rehearsing prevents the food cravings at the “signal step” before going any deeper into the procedure.

3. Picture it

Try to associate unhealthy foods & the foods you desire with unappetizing images. This is an exact opposite of what ad agencies do. For example: if you crave for coke, imagine a large bag of sugar and scooping around 10 teaspoons of sugar in your mouth. This is exactly the amount of sugar that a can of coke contains. One teaspoon means four grams of sugar, and there’s around 39 grams of sugar in a can of coke.

4. Chomp Some Gum

Cravings are most likely to occur in situations such as lack of sleep or stress. In such situations, just take a piece of gum and chew until you don’t feel like having your favorite chocolate or pastries anymore. The idea of taking out the gum, have a snack and then putting it back again in mouth is totally gross for most people.

5. Clear/Clean Water

Water is known to be very helpful in reducing fat and improving overall health. But it can also prove to be very beneficial in preventing food cravings. Sometimes our bodies can find it difficult to differentiate between hunger and dehydration. Our body can trick us into thinking of feeling hungry, when actually it is a glass of water that you need. Therefore whenever you feel a craving for food, make it a practice to drink a glass of water and then wait for few minutes for the cravings to drop.

6. Tighten Your Belt a Notch

This method will help you to remember the lower belly flab that you want to lose and will act as a motivation to prevent all sorts of unhealthy food. It is nothing but a simple psychological tactic that helps in building a physical association with the negative impact of giving up to your food cravings.

7. Purge Your Pantry

Although, this tip is listed at No. 7, but it could either be listed at No. 1 or No. 2 on the list. Remove all the unhealthy foods that you have in your home or your desk at work. Foods that are unhealthy deserve to be in the garbage, not in your belly! We cannot underestimate the effectiveness of this expression “out of sight, out of mind”, because if there are no cues, there won’t be any savory images of food in your mind.

5 Biggest Dieting Mistakes

The title to this post is a little bit deceiving probably because, as you might already know, I really don’t like the word “diet”. The word diet insinuates that you are changing the way you’re eating for a certain amount of time, but plan on returning to your old way of life at some point. So, even if you lose weight, you’re most likely going to gain it back, and if you diet the wrong way, you will gain your original weight back plus some.

Rather than starting a “diet”, start to use some of these tips to transform your lifestyle and make your weight loss permanent. Once you get the hang of it, you will see results and they will be easy to maintain.

1. You don’t Watch Your Calories

I know that everyone hates the thought of counting calories. I am not saying that you have to count every little calorie that you put in your mouth, but if you don’t understand the basics of what you’re eating and how many calories you should be eating to lose weight, you are neglecting the number one principle of successful weight loss. If you eat more calories than you can burn per day, you will gain weight. If you eat less calories than you burn in a day, you will lose weight. It is very important to understand this principle because it is the foundation to successful weight loss.

For my clients, the average calories for weight loss for women is right around 1500 cal per day. When it comes to men, most men will lose body fat by eating right around 2000 cal per day. Please keep in mind that this varies from person to person and also varies based on your activity level.

2. You Eat too Little

Burning away excess body fat is not just about starving yourself. The fact of the matter is that you need a certain amount of calories every day to keep your metabolism going strong and enough nutrients in those calories to make sure you don’t waste away your muscle.

3. You’re Going to the Extreme

Losing weight and being healthy is not about not eating foods that you love to eat.  Because you are not on a diet, you should remember that you can actually eat any foods you want as part of your new lifestyle but you definitely have to watch how much of these “treats” you eat. Most of the foods that we crave like pizza, burgers, and sweets are packed full of calories that add up very quickly.  Eating foods that are not necessarily “healthy”, from time to time, without feeling guilty is a huge breakthrough that will help you stick with your new lifestyle for a lifetime.

4. You are Eating “Healthy Foods” that are Unhealthy for You

Many times, people think they are eating healthy when they are actually piling on the fat. For example, many men and women will order a salad with the idea in the mind that they are eating healthy but neglecting to take into account how many calories are in that salad. Just because it is a salad does not mean it cannot be packed with 1000 cal to 1500 cal if you don’t watch what you’re putting into your salad. Watch your dressings, cheese, nuts, and other toppings that can add up quickly.

5. You are Skipping Meals

Think of your metabolism like a fire. What happens if you put a giant log on top of a fire? It puts the firedieting out, right? The same can be said for your body. A giant meal instead of smaller meals throughout the day can put a stop on your metabolism. What happens when you feed a fire small chunks of wood more often? It makes the fire burned hotter and longer. What if you stop feeding the fire altogether? Well, the fire goes out. The same principles can be linked directly to your metabolism, so make sure you feed yourself three meals and 1 to 3 snacks throughout the day to keep it burning hot.

How to Fat Loss by Drinking Water

How to Fat Loss by Drinking Water

Short, but fruitful information. Just about everyone knows that drinking water instead of juice, soda, or other sugary drinks will help you to bring in less calories. Just because we all understand this, does not mean that we will actually implement it into our daily life.  So, my goal today is to help you understand why you need to start drinking more water and explain to you, in detail, the benefits that water brings to fat loss.

The Water / Weight Loss Study

A new study done at Virginia Water Center showed that drinking water before a meal can accelerate weight loss. The study divided adults into two groups. One group was to drink about a pint of water before each of their three daily meals. The second group was not given any instructions on what they should be drinking. The men were limited to 1500 cal per day during the study time, and the women had their calories reduced to 1200 cal per day.

The results

The group that was instructed to drink a pint of water before each of their meals had an average weight loss of 15 1/2 pounds over three months. The second group which had no direction on what to drink had an average weight loss of 10 pounds.

What Does This Mean?

On top of making you feel fuller throughout the day, being properly hydrated also aids in you being able to tap into your body fat as fuel and burn it off.  When you are well hydrated, your body works better at doing what it should do. It is been shown that a well hydrated liver is more likely to metabolize body fat more efficiently.  So, without even dropping your calories further, you can see even more body fat reduction just by making sure that you’re well hydrated.

So, the bottom line is that drinking water and making sure that you are well hydrated will help your body burn more calories by sparking your slow metabolism to the baseline where it should be.

Other Benefits of Drinking Water for Appetite reduction

Part of feeling full and satisfied is what is called distention of your stomach. When you drink water, your stomach is filled up which slows down your bodies cravings for food or other sugary drinks. If you are feeling hungry, but know that you shouldn’t be eating at that particular time, drink about 12 ounces of water and reassess how you feel after 5 min.

Less Sugary Drinks

You have probably heard that you should not “drink your calories”.  If you really take a look at many drinks, you’ll be surprised at how quickly the calories add up. Yes, even fruit juice is something that you really need to watch if you are trying to lose weight and body fat.  When you are well hydrated with water, you are less likely to have cravings for soda and juice.

7 Best Natural Weight Loss Foods For Women

When I decided that I wanted to lose weight, I was having a heck of a time trying to find a great plan that would help me lose weight without having to go on a crazy diet that would probably end up with me failing. After all, I had already tried about three popular diets over the past few years with very little sustainable results. In fact, I actually weighed about seven more pounds than I weighed before I started any type of dieting.

I finally lost just over 50 pounds without any type of surgery, drugs, or extreme deprivation. During the process, I learned a lot and I wanted to share some important pointers I learned along the way that will help you if you are struggling. Here are some of my favorite foods that I used to make my transformation. These foods are natural foods that promote health and support a healthy weight.

1. Veggie Broth

As part of my transformation back into a healthy body, I was very fortunate to discover broth and its what-is-fat-diminisher-programhealing powers. Before I discovered broth, I was bedridden for weeks and my body was in dismay.

To make broth, you can chop and dice organic vegetables in water and cook it until they are very soft. Then, let it sit for 6 to 8 hours. Then, drain away all of the liquid, heat it up on the stove, and there you have it. Your organic broth is ready for you. You can add some light salt or pepper if you want to enhance the taste.

On top of the broth, you can also utilize the cooked vegetables by mixing them with fresh herbs. If you want to add a little bit of protein, you can also add any fish or lean meats to the vegetables for a nicely balanced meal or snack.

2. Extra-Virgin Coconut Oil

If you really want a superfood added to your diet, coconut oil is a great way to go. Many health experts are promoting coconut oil because of its anti-aging, healing, and moisturizing properties. Coconut oil is an amazing oil to cook with as it is very stable at high temperatures.  You can also add a bit to a healthy protein shake or smoothie.

3. Apple Cider Vinegar

When there is fermentation of apple cider, you get a couple apple cider vinegar. Apple cider vinegar is very potent and full of amino acids, enzymes, and vitamins. You can actually apply apple cider vinegar topically to your skin, or diluted and use it as part of your diet.

It is very important to make sure that your apple cider vinegar comes from organic apples that are aged in wooden barrels. If the vinegar is natural, you should be able to see a cobweb like structure inside the liquid known as the “mother”. The vinegar should also be pungent to the smell.  If you have a few minutes you can also check out these other weight loss tips for women.

4. Cinnamon

The reason that I used cinnamon quite a bit in my weight loss was that I discovered that cinnamon is great at regulating your blood sugar. When your blood sugar is stable, your body is less likely to store fat and will perform at its best. I typically use cinnamon on my oatmeal, and in my smoothies to give them some kick.

5. Lemons

Did you know that lemons help detoxify your body? When your body has less toxins in it, it can be better at things like burning fat or maximizing your energy. You can get some more lemon into your body by squeezing some into your water each day or using it on your food instead of things like salt or sugar to make your meals have more flavor.

6. Fresh juices

Fresh fruit juices are a great way to inject some important enzymes, vitamins, minerals, and antioxidants into your body. Again, when your body is working optimally, you’re more likely to burn more calories. You can also use vegetables in your juice blends. I try to use the most alkalizing and water rich vegetables in my fruit juices. Some great ones to concentrate on our celery, pears, ginger, lemon, apples, spinach, and cucumber.  Blueberries are also a great superfood.

7. Fresh vegetables and greens

We all know that vegetables are high in fiber and nutrients, but low in calories. Studies show that the more vegetables you eat, the less calories you’re going to consume. It happens automatically. Some of my favorite vegetables are broccoli, cucumber, basil, baby spinach, celery, and chard.  Healing foods are great for your body and great for your waistline.

Your body has an instinct to know how to heal itself naturally and bring you to a healthy weight. I hope this article gives you some motivation to integrate some of these healthy and healing foods into your diet each day. The more of these foods that you eat, the less desire you will have for foods that pack on the pounds.  If you need a full plan that will help you step-by-step through the process of healing your body and losing weight, please click here for a free video that will get you started on the right foot.

14 Fast Weight Loss Tips   

14 Fast Weight Loss Tips   

Are you sick of chasing fad diets? Time to hop off the bandwagon and get some practical advice from the people who have been there and done that. Here are 14 fast Weight Loss Tips, practical and proven weight loss methods:

Avoid Sugar: It’s easy to say and hard to do for most of us but if you want to start seeing results fast you need to put down the cookies. If you’re serious about weight loss let this be your first step.

Eat 5 to 6 meals every day : By eating more often you increase your metabolism and that helps in your weight loss. But make sure you are eating small and nutritious meals.

Consume more fiber : Fiber fills you up quicker and helps in the digestion of your food. Eat cereals in your breakfast daily for fast results.

Drink 8-10 glasses of water each day : Water keeps you hydrated, keeps you full and also aids in digestion. Water also flushes out toxins from your body, hence, making it easier to lose weight.


Measuring your inches : Start measuring your inches instead of always weighing yourself on the weighing scale. A weighing scale is not the true measure of actual weight loss, hence, measure you progress using a measuring tape.

Fruits : Always keep a fruit in your bag when leaving for work. It helps during the ‘I-need-chocolate’ part of the afternoon and will also give you a nutrient boost!

Stop eating all simple carbs : such as flour and starchy vegetables like potatoes, and white rice. Cutting out these foods is one of the most important things you can do if you want to lose weight quickly.

Eat plenty of free range eggs and fish : Fat is not necessarily bad for you, but like anything else, can be trouble when taken too much.

Exercise, exercise, exercise : The best of all fast weight loss tips is to exercise for an hour (or more) at least five times a week.

Spa : Go for the weight loss Spa Treatments in your area. A lot of spas offer instant inch-loss massages and therapies. Try one of these as they will help you stay in-shape while you lose weight and, if your skin sags.

Plan your meals in advance : Doing this will help you incorporate more nutritious foods into your diet and limit your calorie intake. It will also keep you away from the habit of unhealthy snacking.

Keep a Food Journal : Simply knowing that you are writing down your food intake can keep you away from eating that chocolate brownie! Furthermore, journals reveal what strategies are working for you.

Watch your portion sizes : Also, preparing healthy snacks in the right quantity can help you avoid mindless overeating and can make it convenient to grab a healthy snack.

Liposuction sheds pounds instantly :Liposuction is a surgical option for fast and targeted weight loss. However, it carries some health risks and should only be performed by a licensed professional.

 

 

Lastly, do not try to starve yourself and see a doctor before making major changes to your lifestyle.

How to Deal With the Weight Gain When You Quit Smoking

Here is My Story

w2Fortunately, I have quit smoking many years ago, and it was the best thing I’ve ever done. However, the weight gain when you quit smoking is not a myth, it is real, and it has happened to me in a way that I never imagined possible. You see, I used to be a rather skinny man while I was smoking (and before staring) and I was one of those constantly laughing at my friends that were struggling with diets and were barely eating anything just to lose a couple of pounds more.

I simply could not understand the difficulties they had to go thorough, and because I was a person than could usually eat everything he wanted and not gain a pound, I simply thought they were imagining things, and that things can not go that bad… Until they did… The day I decided to quit smoking was a glorious day, but with all the stress and problems that were on my head at that point I never thought, not only for a moment, about the fact that I will be experiencing weight problems if I am not careful.

To be frank, even if someone would’ve told me that I couldn’t have cared less, because I was overwhelmed by the idea of not touching cigarettes again. But my struggle with nicotine addition is a completely different story…

Weight gain when you quit smoking is going to happen no matter what you do mostly because most smokers are usually malnourished already. Even if this is not visible in the pounds they weight, they surely lack plenty vitamins and minerals and the protein metabolism in they bodies in all messed up. Also, smokers tend to forget about sports, because if they smoke long enough they will feel unable to do some basic exercises. If I tried to run for only a couple of feet, I would feel a burning pain in my chest and the shorted breath stopped me every time.

Also, when I was smoking I was consuming a lot less water than normal. Mainly because with every cigarette I lighted I needed something to go along with it and that was usually a cup of coffee. Drinking all that coffee disallowed by body to feel thirsty…or hungry. After quitting, all the thirst and hunger sensation were back and stronger than ever. I was like being born again, and I was happy to see the food tasting better, but never thought about weight gain when you quit smoking issues. Not at that point.

And the months passed, and everyone was congratulating me and the pounds continued to add until it was obvious that I was beginning to fell tired and unwell again. This time it wasn’t the nicotine and coffee that made me feel like that, this time was all that extra fat that was a new addition to by body. Maybe if you are a bit overweighed by nature you feel differently when you gain a bit of weight, but for me this was like a true torture: each pound seemed to weight as much as ten.

I was really tired and I went to see my doctor. All my eating, all the fats and sweets caused me to almost double my weight is less than a year. That was huge and the doctor said that I was almost obese. Me, obese!

At this point I had to turn to those friends I used to laugh at back when I had no weight problems. Now it was their turn to laugh, but they didn’t. Instead they helped me lose the weight I’ve gained. You see, having to deal with weight problems their entire lives changed the way they treat others with the same issues, because they understand. I couldn’t understand before, so I was mean to them. We decided that I needed a diet to return me to normal weight. It took me almost another year to do this, and the weight gain when you quit smoking effects are still visible sometimes, because I didn’t know how to stop in time.

The frequent eating I did affected my metabolism in so many ways that it is very hard to speed it up w1efficiently. Anyway, with lost of efforts, I managed to regain a rather normal weight, but I’m on a regular diet plan. Not really a diet but more like a healthy eating plan: I eat cereals, raw foods and foods that are not very processed and fish or chicken, and also seeds. But the main thing that turned my life around was exercising. Without my daily running hour I would still be over weighed.

If I were to quit smoking again now, with all my knowledge against weight gain when you quit smoking I would do everything quite differently. Maybe a minimal weight gain would still occur, but I wouldn’t double my weight for sure. When you quit smoking you can go for a simple detox diet. That should keep you off eating unhealthy stuff because you are stress at least for one or two weeks. The best choice is a meat free diet or a raw food diet.

Then, I would try do exercise the very first day I quit. Since the nicotine is gone, why worry I will get tired? I might be hard at first but things will only get better in time. In a word, I would do everything in my power not to let smoking further ruin my life even after I’ve decided to quit.