Running For Weight Loss

Running For Weight Loss

The reason many people start running is because they want to lose weight fast. Running is an excellent cardiovascular activity because you can burn as much as 300 calories when you run for 30 minutes. A simple formula to calculate how much calories you burn after your running session is to multiply your distance in kilometer with your weight in kilogram with 1.04. For example if you weight 80 kilograms and you run 2 kilometers, then your calories burned are:

80kg x 2km x 1.04 = 166.4 calories burned

So if you wish to burn more calories, then increase your running distance. If your running for weight loss is increased by another kilometer to 3 kilometer then your calories burned would be a whopping 249.6.

However, running alone does not help you lose weight if you do not burn enough calories or more than whatever you consume. So it is of utmost importance that you watch your diet and your calorie intake for the day. By running everyday does not grant you the license to eat whatever you want. Eat all you want and you are no longer running for weight loss. Get a healthy diet. Get a combination of high fat foods and high calorie foods but do not overeat. A small portion per meal is good and eat more fruits, vegetables and whole grains.

Before you start running for weight loss, it is best that you visit your physician prior to your running program. This is very important if you are having health problems, overweight or you are a beginner. If you are a beginner it is best that you start off with brisk walking for 30 minutes for the first week. Then if you think that your body is ready, you can start with you running program but start slowly. It is not advisable for you to start fast and far. Start with a running and walk program. You know, run a little then walk.

At any point of time when you are running your body begins to endure pain, it is advisable that you stop running and just walk. If your body is in pain, then listen to your body and stop running. Remember that you are running for weight loss, not running for pain.

To help increase your metabolism when you are running for weight loss, you should drink a lot of water. Drink a glass of warm water before running and drink plenty of water after running and for the rest of the day. Drinking a glass of warm water before running will help your body to burn more calories.

Doing regular running will help you burn more calories and more body fat. You are not going to lose weight just by running for one day. You have to run regularly and persistently. In a week you run for 6 days and 1 day for you to take a break or do some weight lifting. To boost your metabolism and burn your calories even after you stop running, you should do 40 minutes of running. The effect is said to last for a minimum of 19 hours after you have stopped running.

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Gadgets you should wear when running

For your added convenience wear a wrist-style Heart Rate Monitor Watchwhich has these functions:

1. stopwatch that have speed and distance functions

2. calorie counter and goal management

3. shows your energy expenditure during one exercise session and accumulated expenditure

4. time and alarm

Best Ways To Lose Weight

You may have read many articles suggesting the best diets or exercises for you. But nothing happens to you when you follow those diets or exercises. You thought you have found the best ways to lose weight but you don’t. So something is wrong somewhere. Is it you or those diets and exercise?

Here are three best ways to lose weight :

Best Ways to Lose Weight No 1: Tell yourself that you want to lose weight!

Surprise? Yes, this is the best ways to lose weight. If you really want to lose weight then you have to tell your mind and sink it in there that this is what you want. By not affirming this to yourself, you will not lose weight. This is by far the best ways to lose weight. This you have to do first before you start any programs or diets whatsoever.

Even if you have the best diets in the world, once you have start to have the feeling of boredom with the diets or you feel pain or pressure to proceed with the diet, you will simply go back to your old diet patterns as this has always been there deep down in your mind.

So you need to eliminate all your old thoughts and replace them with new thoughts such as you are going to lose 10 pounds in a week and you going to persistently support this thought with getting the right diets and exercises.

Best Ways to Lose Weight No 2: You have to eat to lose weight.

Most people starve themselves in order to lose weight. While this may work for a certain period of time, but when you start to eat again you will gain more weight than before. This is because your body will store your food as fat because it is thinking that food is no longer available. A short period result is not what we are looking for. You have to be able to lose weight and maintain your weight.

Furthermore by not eating you will damage your body in the long run. Research has shown that when you do not eat, you do not send calories (fuel) to your body to burn for energy. As your body need energy to function, a lack of energy will make your body not function properly and it slow down its metabolism to preserve energy and to survive. This will lead to other problems such as mental fatigue.

So how much and when do you eat? The best is to eat 4 to 5 small meals daily and should consist of 40% of carbohydrates, 30% of protein and 30% of fat. By 7 pm, you stop eating because food taken after 7 pm is likely to be stored as fat because you will not do much activities after 7 pm.

Best Ways to Lose Weight No 3: Burn more calories than what you eat.

It is good to monitor how much calories you eat daily. By doing so you will be able to determine how much you need to burn daily. You need to know how much maintenance calories you need daily and how much calories you need to burn for your optimal fat loss.

If you do not burn more calories than what you eat, your body will store all the excess calories as fat.

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Protein Shakes : Will It Help Weight Loss?

Pre-made protein shakes are believed by many people to be able to enhance their performance and a good weight loss supplement. It is also said that protein is the building block in muscle development and it also makes you feel full thus making you eating less. A recommended amount of protein shakes intake daily is 1 shake between each meal but never drink protein shake more than half of the number your meals. Let us say you take 5 meals, then 2 meals are protein shakes and the remaining 3 meals are real meals. An average adult require about 45 to 55 grams of protein daily depending on the person’s body weight and overall health.

Free Protein Shakes Recipes

Recipe 1

1 fresh apricot diced

¼ cup fresh pineapple crushes

½ fresh bananas

6 fresh strawberries

1 tbsp skimmed milk powder

1 ½ cup water

In a blender/food processor, blend ingredients until well mixed and serve.

Recipe 2

1 fresh orange squeeze for juice (approximately ½ cup)

½ fresh bananas

6 fresh strawberries

1 tbsp skimmed milk powder

In a blender/food processor, blend ingredients until well mixed and serve.

The free protein shakes recipes above are homemade protein shakes and are considered healthy. You can also change the fruit in the recipe to make your own protein shake recipe. They are also protein shakes that you are able to buy from your local store. Pre-made protein shakes normally come in the form of powder. The protein shake powder is mixed/blended with water, milk, juice or any fruits then consumed. The pre-made protein shakes come in many flavors and also unflavored. Protein form pre-made protein shakes come from soy (from soybeans), dairy (milk or cheese) or egg base.

The manufacturers of these protein shakes claimed that their products are able to decrease body fat and make you lose weight. However, do take not that none of these claims are proven true. If you do not take excessive protein shake, it will not harm you and neither will it make you lose weight.

Since protein contains calories, you will find it harder to lose weight when you take too much protein shakes unless if you burn more calories than the amount of calories you take. To produce weight loss you must control your calorie intake and burn more calories by doing cardio and weight training activities. By consuming more protein does not make extra muscle. As a matter of fact, the extra protein that your body does not need will be stored as fat.

1 gram protein equals to 4 calories. As such consuming 100 grams of protein shake daily equals to filling you body with 400 calories daily. So it is very important how much protein or protein shake you consume daily. Make sure you burn off all the extra calories. Be sure to calculate how much protein shake you drink daily and calculate how much calories you burn daily.

It is recommended that you get your protein mostly from real food and do not rely on pre-made protein shakes. The so-called nutrients benefit in the pre-made protein shake do not replace the benefits of real food in anyway whatsoever.

Whether protein shakes help you to lose weight or not, is dependent solely upon you. If you do not burn more calories than you eat, then chances are protein shakes are of no use and you will not lose weight.

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Stop Cravings and Stop Binge Eating: Advice from a Pizza Man

By Tom Venuto
www.BurnTheFat.com

In a surprising comment made during a popular UK radio show, the founder of one of the largest Pizza chains in the United States and United Kingdom told listeners not to eat too much pizza! In an interview with host Adam Shaw on BBC’s Radio Four program, John Schnatter, the founder of Papa John’s pizza, was asked whether he was concerned about the British government’s recent actions in the fast food restaurant business to help put the brakes on obesity.

Schnatter said, “Pizza is actually healthy for you if you don’t eat too much of it. You can’t eat five or six slices but if you eat one or two slices it’s very nutritious.”

Laughing, Shaw replied, “I’m not sure your investors would want to hear you tell people, ‘don’t eat too much of our pizzas!”’

Across the web, bloggers and tweeters have been putting in their two cents. Some say he was a little TOO honest. Others say this was either the worst PR screw up ever… or the best PR move ever (you know what they say about “bad” publicity).

Although I wouldn’t call pizza health food, I think his advice to eat pizza, but only in moderation was the responsible thing for a fast food owner to do at a time where obesity is reaching epidemic proportions, not just in the United States but in the U.K. and other countries as well.

Moreover, it was just plain good diet advice! One reason people are failing to control their weight is because of all-or-none thinking, i.e, “I can’t eat ANY pizza EVER again!” or, “I have to follow my diet 100% or not at all.”

In my experience, all or none thinking is one of the biggest causes of diet failure. It’s far better from a psychological perspective to eat your pizza; simply enjoy it infrequently and in small quantities.

Think of you on a diet like a pressure cooker on a burner. The longer you keep that pot on the heat, the more the steam pressure builds up inside. If there’s no outlet or release valve on that thing, eventually the pressure builds up so much that even if it’s made of steel and the lid is bolted down, she’s gonna blow, sooner or later.

Well, in the beginning, you might think your willpower is made of steel and that you’re bolted tigher than a submarine hatch, but the longer you’re on a diet with no relief, the greater the pressure builds up until YOU blow your top… and that means massive binge eating.

But if you let off a little steam in the form of a “free meal” (or two) and enjoy that slice of pizza (or whatever is your favorite ‘poison’) on occasion, that relieves the pressure. Alas, you never even feel the urge to binge… because you HAD your pizza and the urge was satisfied. Since the meal was planned and you kept the calories under control, it had little or no effect on your fat loss results.

This topic of conversation was prompted on the BBC radio show during a discussion about how the Pizza business was doing during the recession and about efforts to stem the growing obesity crisis in the UK.

Earlier last month, The Food Standards Agency in the UK started negotiating with UK food, pub and sandwich chains to display calories on their menus to try to provide education about healthier options for consumers who eat out frequently.

The move is similar to one made in New York City last year, where restaurant chains that have more than 15 locations must print calories on the menus. According to an article in the British Medical Journal, this has resulted in an average reduction of 50-100 calories for each food order. Not much, but at least it’s something.

In the case of pizza, a 2.2 ounce thin-crusted slice of cheese pizza could have as little as 190 calories. One slice of “meat lover’s” pizza, on the other hand, could set you back almost 500 calories! If you knew the difference, would it change what kind and how much you ate?

I’m totally in favor of posting calories on menus, despite the critics who say it won’t make a difference. I think anything that raises calorie awareness is going to affect behavior in a positive way and help make for better food decisions. Whether it should be mandatory by law is debatable. I say, let the restaurants decide and then let the marketplace sort itself out.

I would be more likely to recommend or support the restaurants who opted to post calories, increase their range of healthy choices… and on that rare occasion, have a CEO who actually says, “Eat my food, but not too much!!”

Now, if we can only get those Mcdonalds’s execs to say the same thing!

Train hard and expect success,
Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

P.S. No relation to Venuto's Pizza, hahaha

About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:www.BurnTheFat.com

High Protein Diet

High Protein Diets are also known as Low Carb Diets and do not rely much on carbohydrates. High protein diets rely more on protein and fat for weight loss.

Below are foods which contain high protein:-

1. 1oz of hamburger patty contains 7 grams of protein
   
2. 1oz of steak contains 7 grams of protein
   
3. 1oz of lean beef contains 7 grams of protein
   
4. 1oz of fresh pork contains 7 grams of protein
   
5. 1oz of turkey contains 7 grams of protein
   
6. 1oz of lamb contains 7 grams of protein
   
7. 3.5oz of chicken breast contains 30 grams of protein
   
8. Chicken thigh contains 10 grams of protein
   
9. Drumstick contains 11 grams of protein
   
10. Chicken wing contains 6 grams of protein
    
11. 3.5oz of cooked fish contains 22 grams of protein
    
12. 6oz of can tuna contains 40 grams of protein
    
13. 1 large egg contains 6 grams of protein
    
14. 1 cup of milk contains 8 grams of protein
    
15. ½ cup of cottage contains 15 grams of protein
    
16. 1 cup yogurt contains 10 grams of protein
    
17. 1oz of Mozzarella cheese contains 6 grams of protein
    
18. 1oz of Parmesan cheese contains 10 grams of protein
    
19. ¼ cup of almonds contains 8 grams of protein
    
20. ¼ cup of peanuts contains 9 grams of protein
    
21. ¼ cup of cashew nuts contains 5 grams of protein
    
22. ¼ cup of pecans contains 2.5 grams of protein
    
23. ¼ cup of sunflower seeds contains 6 grams of protein
    
24. ¼ cup of pumpkin seeds contains 19 grams of protein
    
25. 1 muffin contains 2 grams of protein
    

In most high protein diets plan, the recommended amount of calories from protein is 30 to 40 percent. The intake of high carbohydrates food such as breads, pasta and potatoes, are limited.

The theory of high protein diet is that if the body is given a small amount of carbohydrates, the body will burn fat for energy.

However by reducing the amount of carbohydrates, and the body starts to burn fat for energy, side effect such as bad breath, nausea, headaches, irritability, dizziness, fatigue and loss of sleep will begin to develop. These side effects are a result from the production of a chemical called Ketones when body fat is broken down for energy. Some high protein diets also promote the dieter to consume a higher level of fat which will subsequently promote high cholesterol, heart disease and some types of cancer.

The reduction and elimination of bread and cereal products in high protein diets can result in less fiber in the diet. Fiber is very important for the body. The increased of fiber intake may promote health by promoting normal elimination of waste products of digestion, by promoting satiety, by helping control serum cholesterol and perhaps by other mechanisms.

People on high protein diets may also have difficulties to find foods with the sufficient amount of essential vitamins and phytochemicals.

By consuming extra protein does not build extra muscle. In the event if you eat more protein than what your body uses, your body will store the extra protein as fat.

The RDA (Recommended Daily Allowance) of protein for an average person should have daily is 0.8 grams for every kilogram of body weight and research shows that people who exercise need between 0.8 grams and 1.7 grams per kilogram of their weight.

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Burn The Fat Feed The Muscle

By Tom Venuto
www.BurnTheFat.com

QUESTION:Hi Tom. I have your BURN THE FAT ebook; it’s great thanks, but now that I’m lean enough my aim is bodybuilding and muscle gain. I read your information on body types in chapter 5 of your book and it was very interesting. I am definitely an ectomorph body type. I am getting good results gaining about a pound and sometimes 2 pounds a week, but I’m pretty skinny so it’s going to take a while to get where I really want to be, but that’s fine, I’m patient and determined. My question is, can I use all the guidelines in your BURN THE FAT ebook for gaining muscle mass?

ANSWER: It’s true that BURN THE FAT, FEED THE MUSCLE is primarily a fat burning program and as you’re reading through the book, you’ll see that the entire manual is written with references to getting leaner.

However, with a few simple tweaks, the program can definitely be used for gaining muscle. The primary adjustment would be an increase in the calories.

To gain lean body mass, you need a calorie surplus. The biggest dietary reason most people fail to gain lean muscle is that they’re simply not eating enough. Many times when they come off a fat loss program, they are completely paranoid about “losing their abs.”
Of course, that’s a legitimate concern because it’s VERY easy to lose your abs if you get lazy with your diet or you think that a muscle gaining diet means eating everything in sight. To gain muscle and stay lean it takes continued discipline and dietary restraint, but the fact is, you just can’t gain any muscle if you’re afraid to eat more.

The trick in gaining lean muscle without fat gain is to select a small calorie surplus. Overeating, even on clean, bodybuilding foods is going to make you gain fat along with the muscle.

Gaining fat and muscle weight at the same time is commonly known as “bulking up” and that’s the old school approach to building muscle. We don’t want to do that. The whole idea is to Feed The Muscle and build lean body mass only.

Although BFFM is written with a fat loss slant, all the calorie formulas are included in chapter 6, so you can figure out exactly how many you need to lose, maintain, OR gain weight.

A typical male maintains on about 2700 calories per day and a typical female at about 2100 calories, but it’s good to plug your stats into the formulas to individualize, and you need to recalibrate calories anyways, after you come off a long fat loss phase.

What I would recommend for lean gains is to add a 10-15% calorie surplus on top of your maintenance level as your starting point. You will probably need a second increase in calories after a few months or after you’ve begun to add some lean mass in order to keep the lean gains coming.

The only other major adjustments for gaining lean mass would be the protein-carb-fat ratios (covered in detail in chapter 8) and of course, the amount of cardio.

Weight gain programs require more carbs in the macronutrient mix and less cardio. Endomorph types may need to keep 3 days of cardio in the mix to avoid losing their abs. In some cases for ectomorph “hard-gainer” body types, they should cut the cardio completely during the muscle gain phase.

For the endomorph body type who tends to gain fat easily, I recommend continuing to use a carb or calorie cycling method even for the muscle gaining phase. The difference is in the number of calories.

For fat loss, I typically recommend a carb cycle with a 20-30% caloric deficit for 3 days, followed by one full day at maintenance or even maintenance + 5-10%, with ALL the caloric increase coming from carbs.

For lean muscle gain without fat gain, I’d recommend a cycle with 3 days at a 15% surplus, followed by 3 days at maintenance or a small caloric deficit of 5-10% below maintenance.

These are just guidelines. They are not written in stone. I have seen all types of calorie cycling variations work for different people. Any non-linear calorie approach is superior, in my opinion, for keeping the gains lean.

All the other principles in BFFM, such as eating the “foods that burn fat" and avoiding the “foods that turn to fat” apply as equally to weight gain programs as they do to fat loss programs.

In fact, many BFFM “graduates” quickly reached their fat loss goal using these techniques, and then with a few simple adjustments, shifted into a “muscle-gaining phase.” Same program, but one change in calorie levels.

Using the BFFM techniques for muscle mass gains, most people can expect to gain 1/2 pound to 1 pound per week of lean body mass with no increase in body fat, (1/2 to 3/4 of that for women).

It’s not that hard to put on the first 10-12 pounds of lean muscle. After that, gains tend to slow down a bit.

These types of gains can be achieved completely natural - and in fact, natural is the only way I’d ever recommend you do muscle gaining programs.

Train hard and expect success,
Tom Venuto
Fat Loss Coach
http://www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Fat Burning Exercise

To be able to lose weight, you must burn your body fat to the maximum. So, how do you go about burning body fat to the maximum? Expert suggested that the best fat burning exercise is to combine cardio training and weight training. For those who have a high rate of metabolism, they can simply eat a little less and train a little less and still will have the maximum effect on burning body fat and losing weight. But for those who have low rate of metabolism, they will find it difficult to lose weight by doing less training and less eating. This is because their body is not burning enough calories. So in order for them to lose weight, they need to burn more calories.

Doing 3 short cardio workouts per week, approximately 20-30 minutes per session will maintain your weight and health. For the purpose of losing weight, do cardio 4 to 7 days per week and other physical activities for 30 to 40 minutes, at a moderate pace.

Recommended cardio trainings for burning body fat are:

1. Step Aerobics – mostly preferred by women and burns approximately 400 calories in 30 minutes.

2. Bicycling – both stationary and outdoors are acceptable for a great cardio exercises. It will burn 250 to 500 calories in 30 minutes depending on resistance and speed.

3. Swimming – it is a full body exercise and excellent for burning body fat. Swimming can burn approximately 400 calories in 30 minutes.

4. Racquetball – the side to side sprinting is an excellent cardio exercise. By doing racquetball you will burn over 400 calories in 30 minutes.

5. Rock Climbing – apart from being a good cardio exercise, it also strengthen your arms and legs and can burn up to 380 calories in 30 minutes.

6. Cross-Country Skiing - an incredible cardio exercise and it involves both upper body and lower body and can burn approx 330 calories in 30 minutes.

7. Running - an excellent cardio exercise because it burns serious calories. It burns 300 calories in 30 minutes.

8. Elliptical Trainer - is an excellent cardio exercise and a great way to build endurance and can burn about 300 calories in 30 minutes.

9. Rowing - is both a cardio exercise and will strengthen your arms and can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercises and it is good if you are just starting to exercise. Brisk walking can burn up to 180 calories in 30 minutes.

For weight trainings there are various trainings available. There are squats, chest press, leg press, overhead press, cable row, triceps pushdown, torso twist and so on. If you are a beginner, it is advisable that you get the advice of an expert, or get a good workout book so you will not injure yourself doing the weight trainings. There are certain guidelines that you have to follow such as how many repetitions for each exercise and how many days are you allowed to do the exercise in a week. All these are very important for your well being and for burning body fat.

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What Are Calories?

Calories are units to measure energy. It is similar to any other units such kilograms which measure weight, inches measure distance between two points.

Energy is very important to our body. Our body however does not know how to differentiate between a good energy and bad energy and where it comes from. So, in order for you to boost your metabolism and lose weight, you have take control of your food intake and your choices. Your body will not do this for you as its job is not to distinguish food and healthy and unhealthy source of energy. Your body will take and absorb whatever type of food and energy you choose, whether it is healthy or unhealthy. Whether it is potato chips, fruits, ice cream and so on.

When the body gets the calories, the body will react to the energy. Let’s say, for example the body receives 1000 calories from cakes, the body will metabolizes the calories by way of anabolism or catabolism.

Anabolism is the creation of new cellular material, such as enzymes, proteins, cells, cell membranes, and tissues. Anabolism is necessary for growth, maintenance, and tissue repair.

Catabolism is the chemical reactions that break down complex molecules into simpler ones for energy production, for recycling of their molecular components, or for their excretion. If energy is produced, it is stored as glycogen or fat.

In the event there is an excess of energy and the body is not able to use this excess energy, this excess energy will be turned into cells and you will have an extra weight in your body, hence the overweight. This is what happened when there are too much calories or energy from food. Those extra calories will end up becoming extra fat in your body. This is why when you are on a weight loss program you’ve heard the advice not to take food with too much calories in it unless you have enough workout to burn those extra calories. However, sometimes those extra calories will also end up becoming muscles. As muscles require calories to maintain, people with strong tone muscle tone burn calories without actually doing anything as their metabolism burns the calories for them.

This is the primary reason why exercising and building lean muscle is part of an overall program to boost your metabolism; because the leaner muscle you have, the more places excess calories can go before they’re turned into fat. So it is advisable to have a workout program with an overall workout which includes cardio workout plan, biceps workout plan, chest workout plan, shoulders workout plan, legs workout plan and triceps workout plan. These plans shall be from someone who has the knowledge of fitness plan. If you do get these plans from someone who really does not know what he or she is talking about, then you might injure yourself doing the plans.

As guidance, calories in food can be calculated with this formula:

1. Carbohydrates – 1 gram = 4 calories

2. Protein – 1 gram = 4 calories

3. Fat – 1 gram = 9 calories

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Post Pregnancy Weight Loss

When women are pregnant they started to gain weight. This will go on for that 9 months period until they deliver their babies. Is it possible for pregnant women to lose weight and regain their figure after having a baby? The answer is a definite yes! By having a baby does not mean that you have to be fat. So how fast can a woman start to lose weight? There are few opinions on this matter. Some say 9 months after the delivery, some say 2 months and so on. Lots of new mothers regain their pre-pregnancy figure within 8-12 months after the delivery. While it is true that it takes time for your body to get back to the pre-pregnancy shape, but don't despair. Get the right diet, get active and let nature do the rest.

However, did you know that you could start to lose weight as fast as possible?

This is truly achievable but not at a drastic rate like 5 kilos a week or even 10 kilos a week. It is a slow process and it’s free of charge. You can do this by breast-feeding your infant. This is a natural way of losing your weight, reduces the chances of you getting breast cancer and helps make the bond between a mother and a baby better. Mothers who practice the habit of exclusive breast-feeding will help them lose the weight accumulated during pregnancy and they will do that faster than mothers who don’t practice exclusive breast-feeding.

If in the event that you are not breast-feeding, you could still lose weight but you shouldn’t rush into it. For the first three months after delivery what you should do is get the right diet and healthy diet. Do not go into heavy exercising or workout. Give your body some time to recover so that you will become healthier. In the mean time you could do some walking around your house, because you just can’t lie down in your bed the whole day.

The right diet and healthy diet are extremely important for you to lose weight after your pregnancy. An unhealthy way of weight loss is not an option because it may cause you problems later on. Do not try starvation diet for any reason at all. This is the worst kind which can have an extremely bad effect for you. You need all the nutrition that you can get after giving birth. Get the diet that will make you healthy and at the same time helps you to burn calories and make you lose weight.

If you wish to do as the celebrity mothers did, losing their way in a short period of time, you shouldn’t. These celebrity mothers have everybody looking after them. They have the ability to hire dieticians, personal trainers, fitness experts, nutritionist and so on. Plus they are banking on their body to make money so they really need to lose weight as fast as possible. Unless you have too much money and don’t mind spending, by all means, do what they do.

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How To Increase Metabolism?

Metabolism is the set of chemical reactions that occur in living organisms in order to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories. Catabolism breaks down organic matter, for example to harvest energy in cellular respiration. Anabolism, on the other hand, uses energy to construct components of cells such as proteins and nucleic acids. In short the burning of certain amount of energy (calories) by your body to maintain itself is called metabolism. Your body is constantly burning the calories no matter what you are doing be it eating, drinking, sleeping, cleaning just to maintain itself.

Metabolism is affected by your body composition i.e the amount of muscle you have versus the amount of fat. The muscle in our body uses more calories to maintain itself compared to fat. People who are more muscular than others that are less muscular (and have a higher percentage of body fat than muscular people) are said to have a higher metabolism. For example, let's say you have two people who have the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person number 1's body will use more calories to sustain itself than person number 2.

To increase your metabolism, you should start to exercise and get the right diet plan. To increase your muscle mass, start doing some type of resistance work such as lifting weights, rubber bands etc. For you to lower your level of body fat you should do some type of aerobic exercise at least 30 minutes a day 3 days a week. This could be activities such as walking, jogging, step aerobics cycling, swimming. These activities will increase your heart beat rate into the training heart rate and keep it there for the duration of the exercise session.

Apart from the workout, you need to have the right diet plan that does not starve you. As you are burning a lot of calories working out, you need to replenish your body by drinking plenty of water and you need to take your regular meal which is breakfast, lunch and dinner. The right diet should cover what you eat, the size of your meals, the time of day in which you eat certain food groups, the time between meals, and the number of meals you eat each day. All this can have a bigger effect on your weight than the amount of calories that you consume.

If you do not eat, or you eat a very low-calorie diet, your metabolism will decrease because your body thinks it is starving and your body will burn less calories. This happen so that your body can survive.

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Easy Fat Loss Diets

There are many ways to lose weight. From doing exercises to following diet plans. It is not easy however to lose weight and keep the weight off. The most important factor in losing weight and keeping it off forever is to make changes in your daily diets and ensuring that you have daily physical activities. It is also important to avoid negative attitude such procrastination.

Sad to say, we all do it! People put dieting off. It is way too easy to wait until next week or tomorrow to start your diet. Don’t fall into this trap and don’t put things off. Don’t wait until tomorrow to start your diet. Don’t wait for it to get sunny outside or for a wedding invite to start losing weight. Don’t even wait till later tonight to start (after you scarf down that Pizza!). Right now is just as good of a time as any and you could be starting this as quickly as your next snack or meal!

It is easy to understand why we procrastinate. Mainly it is because our mind has in advance anticipated the torture that our body has to endure in our quest of weight loss. So how do we overcome this?

We can overcome this by affirming in our mind that by not losing weight we will suffer in the future. You know telling our mind that by being overweight or obese, it will lead you to many complications and leads to many health problems.

Another way to do this is get a good and easy fat loss diet plans in the market. This way you will only have to follow a certain easy fat loss diet plan by only making adjustments to your diet. It’s just not only about changing what you eat, but also changing your eating habits, the way you eat, the size of your meals, the time of day in which you eat certain food groups, the time between meals, and the number of meals you eat each day. All this can have a bigger effect on your weight loss quest. Exercising can be done together with this easy fat loss diets but not to an extensive state. If you are not really into exercising, half an hour per day, three times a week should do it. The major weight loss will be done by the diet which causes a metabolic effect which maintains the rate in which your metabolism runs. This causes your body to burn calories faster than you minimal workout and causes your body to lose weight faster.

One Easy Fat Loss Diet system that is highly recommended is Strip That Fat Diet System. It has a reasonable price of USD47.00 and it has an unconditional guarantee. If you do not lose pounds, inches and feel better about yourself after using the Strip that Fat Diet System, they are returning your money back. They are so confident that their system works that they can afford to offer you our Iron-Clad, 60-Day Money Back Guarantee!

If you are not happy with your results, they will give you your money back. Plain and simple! However if you if and when you do lose weight, they want you to send in your success stories. You could be famous and they may put your testimonial on their web page (and send you $100, full details in the book)!

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The Risks of Overweight

What are the risks to your health from being overweight? By being overweight or obese, it will lead you to many complications and leads to many health problem such as :

Type 2 Diabetes - Type 2 diabetes is a disease in which blood sugar levels are above normal. High blood sugar is a major cause of coronary heart disease, kidney disease, stroke, amputation, and blindness

Coronary heart disease - Coronary heart disease means that the heart and circulation (blood flow) are not functioning normally. Often, the arteries have become hardened and narrowed. If you have coronary heart disease, you may suffer from a heart attack, congestive heart failure, sudden cardiac death, angina (chest pain), or abnormal heart rhythm. In a heart attack, the flow of blood and oxygen to the heart is disrupted, damaging portions of the heart muscle. During a stroke, blood and oxygen do not flow normally to the brain, possibly causing paralysis or death

Metabolic syndrome - The metabolic syndrome is a group of obesity-related risk factors for coronary heart disease and diabetes

Certain types of cancer (cancers of the colon, esophagus, and kidney )- Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver

Sleep apnea - Sleep apnea is a condition in which a person stops breathing for short periods during the night. A person who has sleep apnea may suffer from daytime sleepiness, difficulty concentrating, and even heart failure

Osteoarthritis - Osteoarthritis is a common joint disorder that causes the joint bone and cartilage (tissue that protects joints) to wear away. Osteoarthritis most often affects the joints of the knees, hips, and lower back

Gallbladder disease - Gallbladder disease includes gallstones and inflammation or infection of the gallbladder. Gallstones are clusters of solid material that form in the gallbladder. They are made mostly of cholesterol and can cause abdominal pain, especially after consuming fatty foods. The pain may be sharp or dull

Fatty liver disease - Fatty liver disease occurs when fat builds up in the liver cells and causes injury and inflammation in the liver. It can sometimes lead to severe liver damage, cirrhosis (build-up of scar tissue that blocks proper blood flow in the liver), or even liver failure. Fatty liver disease is like alcoholic liver damage, but it is not caused by alcohol and can occur in people who drink little or no alcohol

Pregnancy complications - Overweight and obesity raise the risk of pregnancy complications for both mother and baby. Pregnant women who are overweight or obese may have an increased risk for:

• Gestational diabetes (high blood sugar during pregnancy).
  
• Pre-eclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated).
  
• Cesarean delivery or complications with cesarean delivery.
  

One way to determine if your weight is placing your health at risk is to measure your waist. By measuring your waist circumference, it does not determine if you are overweight. You have to do that by using the Body Mass Index table. But it does tell you that you have excess fat around your belly and this is important because extra fat around your belly may increase health risks even more than fat elsewhere in your body.

Men with waist measurement of more than 40 inches and women with waist measurement of more than 35 inches may have an increased risk for obesity-related diseases.

You may, however, reduce your overweight by getting a good weight loss program and getting the best diet programs. By reducing your weight 10 to 20 pounds, you may be able to improve your health.

If you are overweight, you should immediately start with a diet program or weight loss program. You should start making adjustments to your diet such as what type of diets you are taking and the size of your diets. You must burn more calories than you eat. By doing a combination of cardio, strength training and a healthy and good diet, you will be able to burn more calories.

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Body Fat

Fat is one of the basic components that make up the structure of your body. The other components include muscle, water, bone and your organs.  All are necessary for normal, healthy functioning.

When it comes to the topic of Body Fat, most people will think that body fat is bad and they are actually wrong about it.   Even though a lot of the fat is really bad for you, there are also good fat that you can eat and it is ok for you to eat.  Everyone has fat on them where there is a certain amount of safe fat, and then there is excess fat.  Body fat can be divided into two categories: Essential fat and storage fat.

As its name implies, essential fat is necessary for normal, healthy functioning. It is stored in small mounts in your bone marrow, organs, central nervous system and muscles. In men, essential fat is approximately 3 percent of body weight.  Women, however, have a higher percentage of essential fat - about 12 percent. This is because their essential fat also includes some sex-specific fat found in the breasts, pelvis, hips and thighs. This sex-specific fat is believed to be critical for normal reproductive function.  Too much fat in our body will produce negative effects to our body and health.

As our body needs fat to function, we must choose wisely what food we consume.  This is extremely important in our diet and in our quest for weight loss.  Good Fats come from fish oil, sunflower oil, Omega 3, nuts, olive oil, avocado.  Bad Fats come from coconut oil, palm oil, meat, cheese, eggs, margarine, French fries, Cheetos.

So it is important to remember that you must have some fat in your diet so that your body can function properly.  Include the good fats in your daily diet so your weight loss program becomes more achievable.  Stay away from bad fats and eliminate them from your daily diet as they are bad for you and does not help you in losing your weight.

However, if you have been taking and including bad fats in your diet, it is actually removable from your body.  When your body burn less calories than what your eat one particular day, fat is stored.  So in order for you to remove the bad fats, burn more calories than you eat that day.

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Body Mass Index Table

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