Diet & Exercise

Diet and exercise are the most important things in losing weight quickly. It will determine whether or not you lose weight. The balance of the right exercise and the best exercise in losing weight will make weight loss a blast. Read these tips to find out how to make a balance between diet and exercise:

1. Diet
Starvation is not the key! Diet is about eating system. Eat the food that increase metabolism is the right things to do if you want to lose weight quickly. Split your meals into 5 small meals each day, and you feel better because you are not starving. Your metabolism will work along day, keep the fat burn process work properly.

2. Exercise
Exercise regularly is the key! It will help you in losing weight quickly, because exercise help you to speed up your metabolism, burn calories faster. Just move more often, walking 30 minutes a day already help you to speed up your metabolism.

And you can see the benefit if you have a balance diet and exercise:
- mental focus
- decreased in the risk of heart attack
- increased energy
- alleviate stress
- increase self esteem
- reduce the risk of breast cancer and many more.

Balancing diet and exercise is the important things to do if you want to losing weight quickly. Forget about diet pills/supplements that promise you a rapid weight loss, because it’s not really help you (read my previous post: Diet Pills – Do They Work?) and not a healthy lifestyle.

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Healthy, Safe, and Permanent Weight Loss

You already know that lose or gain weight depends on the amount of calories that your body intakes. Here the simple information that you need to know if you want to lose weight quickly

The fact is 1 pound of fat is equivalent to 453.6 grams, while 1 gram of fat would contain 9 calories. So, one fat pound would contain 4082 calories. This would come from the equation: 9 x 453.6 = 4,082.4. This is the amount of calories that you approximately gain every time that your body consumes a pound of fat.

When you are talking about lose 1 lb of 1 lb of blubber, you should be in a position to get your body to burn 3500 calories. But, 3500 calories is unquestionably not equivalent to 4,082 calories, right?!

So what the different? The fact, the fat cells in your body contain other materials, like water and protein. And the effect, when you lose 1 pound of body fat, you burn 3500 calories, not 4082 calories.

Now you can see that why some diet programs are scam. How come? You need around 2000-2500 calories to deliver urgent functions (daily activities) and maintain your weight. If you want to lose 1 pound in a day, you would go to the limit of not getting any kind of calorie intake and burning another 1,000 or 1,500 calories.

Now you can see that at my blog, I always said lose 1-2 pounds a week is the healthy, safe, and permanent weight loss. Lose 1-2 pounds is more achievable than losing a pound in a day. Divide 3,500 calories by 7 days and you will get 500; means you only need to cut five hundred calories everyday from your daily diet. So, if your daily calorie intake is 2,500, you would need to cut down to a 2,000 diet so you can lose 1 pound in seven days.

I think 2000 calories will not make starving. Because starving also not help you! Another suggestion, maybe you can try Shifting Calorie Diet.

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Many Ways in Losing Weight Quickly

If your goals is lose weight quickly, then you need to know which diet programs that will work to you. Diet Programs outside there always promise losing weight quickly. But you should know that research indicates that losing weight quickly is not an answer to permanent weight loss or lifestyle change.

Maybe you ever meet with the one diet program that promise you losing weight quickly, without gain any pounds back. But you need to buy their course to get their secret diet. And another diet program, promise you losing weight quickly with healthy way. But you need to buy a subscription to their magazine before you get the secret.

You should know that diets are not the only way to lose weight quickly. Doing the best exercise for losing weight will really help you.

Is there another losing weight quickly plans?

Another diet method is to use pills (I’m not suggest you to take the diet pills, but we need to learn it). Diet pills will decrease your appetite. When you use the diet pills, you may require a prescription, and that prescription must come with a managing physician. Some of the pills are expensive and may give you undesirable side effects.

It is up to you to choose your diet plans. You need to know about the rule of losing weight quickly. You need to know that the healthy weight loss is lose 1-2 pounds a week, even if you join the diet programs, you need to lose 3-4 pounds a week, more than that you need to meet your doctor/dietitian.

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Why You Don’t Take Exercise Seriously?

Why you don't take the exercise seriously? Because you hate the exercise? Well, you should know that exercise is the easiest way to improve your health. And if you want to lose weight quickly, you also need the exercise.

And the right exercise for losing weight quickly must have these rules:
1. Do it step by step. If you hate to run at treadmill or you hate jogging, you can begin with walking
2. Do it regularly. Walking 30 minutes per day will help you with your weight loss program.
3. Make it fit with your lifestyle.

When you take the exercise properly, you will feel better. You can improve your health and lose weight. Sound nice? So, what are waiting, move more often to increase your heart rate.

Once you can increase your heart rate, you can speed up your metabolism. As you know, have a high metabolism is the best and quickest ways in order to lose weight quickly. You may want to check my previous post about best exercise for losing weight.

It will help you to burn calories faster. If you do the HIIT with the right way, you can burn calories faster even you sleeping or watching TV. You can do it now!

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Why You are Still Overweight?

No one can help you in losing weight except yourself. Your commitment and focus in reach your goals will determine your success! Sometimes you feel that you are not losing weight but actually you are doing the wrong things and make you failed and end with the extra weight.

No specific plan
If you don’t have a specific weight loss plan, how you can achieve your goals? You should know exactly what you need to every day to achieve your goals. Like find right diet and exercise, you will really lose weight. Consult your plan with your diet consultation or fitness trainer who can give the best advice to you.

No Motivation
Have a plan is not enough, especially for the person that always feel hopeless and disillusioned half way through it. Stay motivated! You can pin up your picture before you gained the pounds to remind you how ideal you are, or even a picture of how you want to look (yah, you can do it with stick a photo of a model or maybe you can use the photoshop ^.^). It will motivate you.

Wrong Information about diet
For the example like a starving. Starvation is not a long term solution. It will slow down your metabolism in your body which in turn will burn fewer calories! Please don’t trapped in wrong information about Losing Weight. Once you receive a new information about diet, you should consult it first with your dietitian or doctor.

OK, maybe only these problems I can found. If you have another, feel free to add it at the comment below.

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Fact about Starvation

Starvation is the biggest myth in losing weight! Again, Starvation is the BIGGEST MYTH in losing weight. Starving is not work.

I really hate to explain about starvation, and I’m sure another diet consultant also really hate to explain it. I don’t know where that myth came from, but it’s not work if you want to lose weight!

The fact is your metabolism will detect any major drop in calories and it will then adjust itself by burning fewer calories each day. For the example, usually you eat 2500 calories a day, then your metabolism will burn that 2500 calories (for you daily activities and if you have unused calories, your metabolism also will burn it, yes, save it as the fat).

If you decide to starve, suddenly eat 1000 calories a day, your metabolism will adjust itself, so your body begins to burn 1000 calories a day. That’s why starving yourself not work, only make you being hungry.

The other myth that also come with starve is if you consume fewer calories and exercise more, you will be easier in losing weight quickly. Also another MYTH! If you starving yourself, you will feel sick because not get enough nutrient. Forget about exercise, I’m sure if you starve yourself you even can’t do all your activities.

After read this article, I hope you not starving yourself again. You should eat all your meals, you will be able do more activities, burn more calories, and at last, lose weight. If you eat all your meals and do more activities, you will be able speed up your metabolism, burn more calorie faster. That’s why you can see one of your friends that eat more than you still can maintain their weight, right?

You also can try Shifting Calorie Diet, the diet program that not allow you to starve, also allow you to eat what you want, because food is not your enemy in losing weight.

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Shifting Calorie Diet Menu Plan

If you looking for information about Shifting Calorie Diet meal plan, then you should read this article. There are 3 important points that you should know! After read it, you will more understand about meals is key for your weight loss.

At first, let me explain about Shifting Calorie Diet. Shifting Calorie Diet is a diet that requires you to change your calorie intake between high, medium and low intakes every day. The rationale of rotating the calorie intake is to avoid our body from perceiving a common low calorie diet because if our body is able to detect a low calorie diet, our body will automatically reduce the calorie burning rate so that we can store sufficient energy for future use.

How effective is the Calorie Shifting Diet plan? Many people have tried the diet over the past few decades and most of them receive positive result and a more long-lasting result as compared to the general low calorie diets. Therefore, the Calorie Shifting Diet meal plan is indeed very effective, judging from the results gathered over the past few decades.

And the good news is very easy to implement the Calorie Shifting Diet theory in your daily life. You only need to monitor your calorie intake very closely in order to yield the maximum effect. What you need to do is to alternate your calorie intake between high, medium and low intakes every day. This is a basic guideline for everyone who wants to try the diet at home without consulting any experts.

In conclusion, the Calorie Shifting Diet meal plan is very effective and it so convenient that you easily apply it in your daily life anytime you want.

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Can Foods Speed Up your Metabolism?

It’s the great news if you can found the food that increase metabolism, because you can eat delicious food but still lose weight. Speed up your metabolism will help you to burn calorie faster and as you know that if you can burn 3500 calories, you will lose one pound.

But how the food can speed up your metabolism? Well, that food will speed up your metabolism by raising your body temperature. The scientific name for this is "thermogenic" ("therm" means heat, and "-genic" means to create). Some studies show that these foods triple your body's ability to burn calories for fuel instead of storing them for fat! Really a great news, right?

And here another food that increase metabolism:

Cayenne Pepper
It's probably most obvious with cayenne pepper that spicy food that increase metabolism by raising your body temperature. So here's a tip: just use a pinch to achieve its metabolism-boosting benefit, and to ensure that you don't make your recipe TOO spicy! I use a pinch in my deviled eggs, add it to salsa, and I've even made a spicy chocolate sauce for duck that uses cayenne pepper.

Ginger
You can use ginger in its fresh (root) form or in powder form. You can find the fresh root in the produce section of your grocery store. Always peel it before you use it. Just break off a 1 to 2-inch piece, and use a paring knife or peeler to remove the skin. Then you can either grate it or slice it. If you grate it, try adding it to smoothies or salad dressings.

Cinnamon
Cinnamon can be used in just about anything sweet, but it also adds an exotic flavor to savory recipes. Try to add it about 1/2 a teaspoon in your coffee grounds before you brew the coffee. Sprinkle it over ice cream, or over your toast.

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Exercising But Not Losing Weight?

If you can burn 3,500 calories, you’ll lose one pound. That’s why you need the best exercise for losing weight to help you burn calories faster and losing weight quickly. But maybe you already exercise for long time but not lose weight. Here the two things which make you being like that:

1. Starvation
This is the biggest myth in losing weight. If you starve yourself, you make your body active the ‘survival’ mode. Because your body think that you are in the danger of famine. Your metabolism will only burn fewer calories, and store the fat. So, if you want to lose weight quickly, don’t try to starve yourself. You only need to shift your calorie intake, like Shifting Calorie Diet.

2. Eat what you want
Ok, even that I told you to avoid to being hungry. It doesn’t mean that you can eat what you want. You will not lose any pounds, if you are eating more calories than you burn. This is true no matter how much exercise you do.

Hmm, maybe only these two problems I can found. If you found another I will add it soon. Or if you know the other please add it at the comment below.

The conclusion of all is “Don’t let yourself being hungry, pay attention to the ways to eat (because not how much you eat, but how you eat), avoid junk food, eat the food that increase your metabolism. Doing the exercise that comfortable for yourself and you will be able to lose weight easily and also maintain your ideal weight”

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7 Steps in Doing the Weight Loss Program

1. Choose a weight loss program which suitable for you
Choose a program which is simple and one that you can practice long-term, the program should not contain meal replacements, such as portion-controlled entrees and shakes. If you eat fruits and vegetables it will allow you to eat as much as you like without a lot of calories and this will be nutritional. (You can look my previous post that the weight loss program I suggest – Shifting Calorie Diet).

2. Don't do the weight loss program alone
Many researchers tell people who are successfully losing weight, to participate with other person rather than participating alone. You can ask your family or friends.

3. Planning
You need to make a plan before start the diet program. If you don't plan properly then you won't get any result. You have to plan the first day you start then you can automatically start the rest of the week easily.

4. Healthy food
Make sure to include the healthy strategies such as fruits, meal replacements and vegetables at your weight loss program. The more you eat these healthy strategies the more you will have success in your program. When you are in the diet program you must not feel hungry. This means, if your stomach is full, you will lose more weight overall.

5. Exercise Regularly
Maintain your daily physical activity with enjoy the best exercise for losing weight. If you don’t have time to do the exercise, just do the simple activities such as walking, biking, swimming and etc. This physical activity will help you to burn calories faster and reduce the weight.

6. Record your Progress
You should records your weight loss progress, this will help you how to continue and build your skills. That’s why you need the Diet Diary.

7. Drink water
Very important to stay hydrated, because your body will lose some water when you are in a weight loss program. You must drink 8 glasses of water per day, plain and boil water for optimal result.

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Diet Pills – Do They Work?

Do diet pills work? Do they motivate us to do the things that help us in losing weight quickly? I think this question is important to ask.

If you read the label, you will see that many of them refer to eating balanced meals and exercise in conjunction with taking their product. Of course you will lose a certain amount of weight if you eat right and exercise, even if you don't take the pill.

I think maybe the investment of our money in the diet pill is what gives us that initial motivation to eat right and exercise. We get excited when after 2 weeks we have lost 5 pounds or more, then we begin to think that the diet pills really work.

We assume it's the diet pill working but actually it is the lifestyle changes that we have made. But, when we back into unhealthy eating habits (eat fast food, etc) and inactivity (lack of exercise) we stop losing weight and we think the diet pill stopped working when in reality it probably didn't do much to help in the first place.

Diet and exercise is the right and best ways in losing weight quickly. After read this article, answer the question, “Do diet pills work?” Another thing you should know that diet pills only disturbing your metabolism work. You can lose more pounds if you stop consume that such things. Remember that the right eating habits and best exercise for losing weight is the right things to do.

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Plan for Losing Weight

There are many diet programs, weight loss pills or supplement, etc, and with the advertisement, it will attract you to buy it. They will make you believe that you can lose many pounds with their product, and a lot of people will buy it. Then don’t shocked if they don’t work like they said before (well, actually many of them really can’t work).

In losing weight, you should have a goal to achieved, motivation in losing weight, and the important at all, The Plan. If you don’t have a plan, how you can reach your weight loss goal? In settle your plan, it’s better to consult it with your diet consultant or a doctor. They will help you to set the right plan that easier for you to help you reach your weight loss goal. You only need to believe them, because they are the expert in this case.

Plan your work and work your plan. After set your weight loss plan, you need a commitment in doing the plan! You should follow the diet and exercise regularly. Make sure you really have a commitment in doing your plan! Because the plan just helps you in choosing the road, if you don’t walk in that road, how you can arrive in your destination?

You also can ask your family or friends to accompany you in dieting. It’s fun! Having a friend will help you to stay motivated in losing weight.

Ok, the plan was settled, you only need to do it. Good luck for you in achieving your weight loss goals.

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The Rule of Losing Weight Quickly

Many people that want to lose weight always find the fast weight loss program. They want to lose weight quickly. Yup, because we live in society that needs fast solution, include losing weight. They want to look good now; they don't want to waste time in reaching their goals. That’s why they will buy everything that can make them losing weight quickly.

I’m sure there are many diet programs/products that claim they will help you in losing weight quickly. Hmm, let’s say they claim they can help you lose 10 pounds a week. It’s true? I don’t think so.

At first, see the fact about weight loss, one pound of weight roughly consists of 3500 calories. Ok, if 10 pounds mean you should burn 35000 calories a week, 5000 calories a day! No mean feat when you think that the average intake of calories for a woman is between 1800-2400 calories a day. It would mean a massive reduction in the food that you are eating and taking part in long periods of intensive exercise. Most people haven't the slightest idea of what the results of such changes would do to their well being?

If you want to lose weight permanently, you need to see the rule of diet. The rule of success weight loss is “TIME”. Yup, you need a time for losing weight, the ideal is 1-2 pounds a week. Imagine that you will lose 2 pounds a week again and again, after one year? You are the new you. Compare with the programs that claim that you will lose 10 pounds a week, but after a few weeks you gain your weight back, after one year? You are same.

Everything needs a time. To help you in losing weight quickly, I already provide you many articles, you only need to take action. Increase your metabolism with the best exercise for losing weight also Shifting Calorie Diet.

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Speed Up your Metabolism for Burn Calorie Faster

In this article I'm going to show you how to speed up your metabolism and you will be able to burn calories faster. Well, maybe you already know that, one pound of weight roughly consists of 3500 calories. That’s why if you can burn calories faster than you will be able to lose weight quickly. Keep reading and you will be able to lose weight.

Eat more often
Split your meals into 5 meals a day. With this way, your metabolism keep working… even when you sleep. And please avoid the junk food. Read my previous post about Shifting Calorie Diet.

Food that Increase Metabolism
Eat the protein, because protein is the one of the food that increase metabolism. Protein intake stabilizes the amount of insulin in the bloodstream. Your body will work more to break down protein. You can find it in red meat, chicken, turkey, fish, cheese, etc.

Exercise
Find the exercise that will suitable for you. Ok, I found another great tips when I search the article about the best exercise for losing weight in Google. Using the exercise machine (i.e. riding a stationary bike) while watching TV. Watching an interesting program makes exercise go much easier since your brain is engaged in the program rather than the exercise you're doing. Fat loss is going to be 100% easier with exercise!

The conclusion of all:
Eat more often with the food that increase metabolism, combine it with the best exercise will help you to speed up your metabolism… burn calories faster… even while you sleep. And you will reach your weight loss goals.

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Tips to Keep your Diet Diary

Ok, if you every read my blog post about diet diary, you already know about function and how to use it. And many of my clients that already start to use it are surprised to see how many calories they actually consume each day. After looking their diet diary, they know what make them sheer of from reach their weight loss goals in the past.

In recording you need to write in diet diary, you don’t need to spend hours for write your calorie intake and outtake, just write the food you eat and activities you have done. For the example,
Breakfast:
* An egg
*Two pieces of toast
*A glass of milk

After you have written the food you eat, at the night before you sleep, you should analyze the healthy and unhealthy food, snack, and the beverage. The thing you should do is, keep eat the healthy food and avoid the unhealthy food, this is simple, right?

With doing that, you also can start to planning your meals. A lot of people end up eating fast food because it's quick and easy. But if you start to plan what you will eat for tomorrow, you can commit to eating something healthy.

The other thing you should pay attention is no one read your diet diary, except yourself. So don't cheat! Commit in your writing. If you not truly write what you are eating, how will you consistently eat healthy and reach your weight loss goals?

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The Best Activities for Losing Weight

One of the biggest problem is losing weight is exercise. Finding the best exercise for losing weight is hard to do, it because there are many obstacles like “don’t have time”, “hate exercise”, etc. But actually the simple activities already help you to burn calorie effectively.

Here are five simple activities that will help you get healthy and losing weight:

1. Walking
Who said you don’t have a time just for walking? Just change your car if you want to go to the market in your city.

While walking, take time to catch up and chat with each other. This is the best social time. Just Walking & Losing Weight.

2. Gardening
Make your garden as beautiful as it can. Gardening will help you to burn calories so you can lose some pounds. After that, you can see that you will have a beautiful garden and the slim body.

3. Recreation
Something simple like go for recreation with your family make you to stay healthy and lose weight. Have fun with your family like Frisbee, playing tag, and other games.

4. Follow Dancing Class
Dance? Why not. I think that dancing is the best activities for losing weight. You’ll enjoy an incredible workout!

5. Even you can Losing Weight with Stairs!
Read my previous post: Losing Weight with Stairs.

You can see that these activities is not only fun, also help you to stay healthy and lose some pounds. Just enjoy your activities. And you can see that exercise for losing is not a boring thing.

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8 Keys to Speed Up your Metabolism

If you can speed up your metabolism work, your metabolism will become fat burn machine. Burn calories faster, at the end burn the fat.

In this article, you will know 8 ways to speed up your metabolism. Burn the calories along day. Then, check it out:

1. Breakfast! I’m sure you already know how important to eat your breakfast. I think I don’t need to explain it anymore. Just read my previous article, breakfast for losing weight.

2. Never eat less than 1200 calories per day! If you consume less than 1200 calories a day, you make your body into starvation mode. Slow your metabolism.

3. Shift your calorie intake, eat the meals that contains different amount of calories each meal and each day, like the Shifting Calorie Diet theory.

4. Snack! Eat the snack that contains fiber, like fruits. Snacking also help you from become too hungry. The hungrier you are, the less control you have over what and how much you eat.

5. The best exercise for losing weight. Just do the simple exercises like walking, jogging, swimming, and even dancing, all of them really help you for losing weight quickly.

6. Drink at least 8 glasses a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently.

7. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.

8. Avoid the diet pills/supplements, it only disturb your metabolism work.

So, get started today! Speed up your metabolism for becoming a fat burn machine!

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Motivation in Losing Weight

Mindset is the most important tool in everything you do. Having a right mindset will help you to reach your goals, include weight loss goals. If you ever read The Secret: The Law of Attraction (if you never read it, go to the nearly book store and buy it, or you can visit Amazon), it said that “if you had the right mindset, right motivation, you will be easier in reach your goal”

And here 3 motivational tips in reaching your weight loss goals:
1. A reasons
Find the reason, why you want to lose weight? Yup, many reasons you can find.

2. Positive attitude
Yes, you know that junk food is not good for your dieting, but you still eat it? Do the right thing in reaching your weight loss goals, like finding the right weight loss program, best exercise for losing weight, etc

3. Realistic goal
You need to know that you need a time for gain a healthy and permanent weight loss. If you want to lose 30 pounds in 2 weeks, I will said it is impossible, except you take a diet pills, but you should know that is not healthy and you will trapped in yo-yo diet.

Make a realistic goal is simple, the ideal is lose 1-2 pounds a week. If you want to lose 50 pounds (let’s say you doing the best and you can lose 2 pounds a week), then you will be able to lose 50 pounds in 25 weeks, or 6 months. Maybe you think that is too long, but I can make sure that is a permanent weight loss!

If you want to lose weight quickly, you need follow the rule of diet, Shifting Calorie Diet is the best.

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Best Exercise for Losing Weight

If you looking for the Best Exercise for Losing Weight, you are in the right place. This article will explain about HIIT (High Intensity Interval Training). You only need 10 minutes of your free time to do it, and you don’t need do it every day, just 2 or 3 times a week. And it really effective for burning calories faster, keep burning even you are sleep.

Now, maybe you know that best exercise for losing weight must be weight training. Because weight training will help you to building muscle, and muscle will burn fat! But do you know that building muscle need a time? You can’t have it within single night. But with HIIT, you don’t need to build muscle but can still burn fat, even you are the beginner in exercise.

So what is HIIT? According to wikipedia;
"High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15–30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint."

You only need to combine walking and sprint, that’s why it really easy.
1. Walk for 48 seconds
2. Then sprint (not just run) for 12 seconds
3. Repeat this motion for 5-6 times

You only need 10-15 minutes to do this method. But you should do it at the track/road. Using treadmill is not recommended. The other thing you should pay attention is you only need to do HIIT 2 times a week, because your body need rest.

Ok, maybe you are confuse how does this exercise can work. You know that the best exercise for losing weight is activities with long duration, but don’t need a big energy. That’s why I never suggest a treadmill, etc. These kinds of exercise will burn your protein that taken from your muscle. When you do this exercise, you will quickly lose the energy, and your body must to supply the reserve immediately. And to get the reserve immediately, your body will get it from the protein not the fat. (Your body can’t get it from the fat because many process to change the fat into energy, but your body need it as soon as possible because of your activity. The only way is protein from your muscle).

Different with HIIT, at first you need to walk, then your body will prepare the fat for burn into energy. But suddenly, you sprint, your body burn the fat faster. But after the fat used up, your body will begin to take the protein, that’s why you need to walk again. Keep repeating this motion will help you to increase your heart rate. Increase your heart rate means speed up your metabolism, that’s why will keep burn fat even you are sleep.

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Breakfast for Healthy Weight Loss

Breakfast is the important meal for losing weight quickly. A research proof that the volunteer which eating their breakfast everyday are slimmer than the volunteer that skip their breakfast.

But many people think “Skipping breakfast is the best way for reduce the calorie intake”. Well, look at the fact below if you eat your breakfast:
1. After sleep 8 hours, your body needs the nutrient, and only breakfast can give it back.
2. Breakfast will help you to stay away from unnecessary snack and eat too much at lunch.
3. If you skip breakfast, you will not get enough energy for facing the day and your metabolism will work slowly, burn fewer fat.

See what happen when you begin to eat your breakfast? So you should begin to prepare your breakfast. When you prepare your breakfast, you should pay attention of these things: it’s convenient, easy to prepare and full of nutrients. You can prepare your breakfast with the cereal contain high fiber (see the information on the food label). Fiber will help you to keep you full, until the lunch time. You also can the fiber in the fruit (banana or apple).

The other suggestion is drink milk. Milk will not make you fat. One glass of milk contains 80 calories, protein, and calcium (compare with the soft drink, contain 120 calories and sugar, no calcium and no protein).

So, begin to eat your breakfast. Not only eat your breakfast, you need to eat all your meals! Eat more often like Shifting Calorie Diet will turn your metabolism become fat burning machine. Help you in losing weight quickly and control your weight.

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Teenage Girls Diet

Same like other people, many teenage girls have a weight problem. Without the right diet program or plan, it can lead to long lasting negative physical and mental conditions. That’s why they need a safe and healthy diet to help them in losing weight successfully. First thing that teenage girls can do in diet is start with the comfortable thing.

The number one enemy for teenage girls diet is FAST FOOD. Now, there are many fast food franchises, it’s really hard to keep them from that such thing. You as a teenager, you should learn how to set your meals. Provide your meals that full of protein. Also you need a commitment for avoid the fast food!

The other thing that you should know is lack of exercise can make someone save the excess calories as a fat, and overweight. If you are looking for the best exercise for losing weight, just join the activities in your school! Join the dancing or cheerleader club really help you move more often and burn calories.

The important thing for teenage girls diet is the healthy. Once again, the safe and healthy diet is the effective way to achieve weight loss goals for teenage girls. The crash diet will not work! Also the diet that focus in one nutrient like high protein nutrient, low carb diet, low fat diet, etc not work! Teenagers need a nutrient for the growth. So, start your diet with the right plan, healthy, and comfortable like Shifting Calorie Diet.

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Shifting Calorie Diet

What is Shifting Calorie Diet?

Shifting the calorie intake to your body is will help your diet with trick your body. Trick your body means speed up your metabolism and burn calories faster.

Remember that starvation not work for losing weight. You will be able to lose weight if you speed up your metabolism, you can do it with eat the foods that speed your metabolism.

Same like the shifting calorie diet, but you will do it with eating the different amount of calories, ok, here the basic of shifting calorie diet:

1. You will eat 5 small meals a day. Then your metabolism will active for along day.
2. This is the best part, you allowed to eat every kind of foods, except junk food. And you allowed for consume ice cream, soda, etc.
3. Here the important, eat the different amount of calories each day and each meal.
4. This diet not suggest any exercise, because all of it is about food, if you want to do the exercise, look my previous post about the best exercise for losing weight.

How does the shifting calorie diet work?

Maybe some of you confuse, how the shifting calorie that allowed you to eat every kind of foods and not suggest the exercise, can work?

Ok, Shifting Calorie Diet is a weight loss strategy designed to combat the natural slowdown that occurs in your metabolism whenever you are restricting your calorie intake. One of the reasons we hit plateaus in our diets -- unable to lose pounds for weeks and sometimes months on end -- is because your body is designed to preserve its fat stores and anytime those fat stores are threatened, your metabolism slows down in order to compensate.

Our body hasn't quite caught up with the 21st century yet and the fact that we are mostly sedentary, aren't out chasing our food to ground, and that we live in heated homes instead of cold, drafty caves. Most of us don't want or need this extra fat. We're trying to get rid of it and it would be nice if nature cooperated a little bit more, but clearly we have ways to get around that. Shifting Calorie is one of them.

Check this for more information: FatLoss4Idiots – Calorie Shifting Diet

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Best Exercise for Losing Weight

Need the Best Exercise for Losing Weight?

Before I give you the tips doing the exercise, you need to know that if you want to lose weight quickly, you need to speed up your metabolism. And the foods play the important rule. That’s why you must never consume fewer calories (skip/reduce your meals). It only sent your body into starvation mode. Lower its metabolic rate, which means fat burn process not work well. Make you doing the yo-yo diet. Well, you not only regain back your weight, you also gain an extra bit. So, the right process for speed up your metabolism is eating all your meals. And you also need eat the foods that speed up your metabolism, such as apple, oatmeal, hot peppers, etc.

The other thing you need to do is exercise. Now I will teach you the best exercise for losing weight. Actually I read the article about this exercise with the unexpected way, but who care as long as the method works, because I already practice it out. And this method called HIIT (High Intensity Interval Training). So, check it out:

If you do the exercise, let’s say cardio, you only burn the fat while doing it. But with HIIT, fat burned while doing it and rest (because it’s really speed up your metabolism). If you always follow my blog, I always said that the exercise for losing weight must be walking. Same like HIIT, but you need to do both walking and sprint.

First, you should walk for 48 seconds, then sprint (not just run) for 12 seconds. Repeat this motion for 5-6 times. You only need 10-15 minutes to do this method. But you should do it at the track/road. Using treadmill is not recommended. The other thing you should pay attention is you only need to do HIIT 2 times a week, because your body need rest.

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Foods that Speed Up your Metabolism

Foods that Speed Up your Metabolism will not only increase your metabolism but also will help you in losing weight. Burn the calories faster and you will be able to lose weight quickly.

Remember the food that increase metabolism? Ok, this is the part II. The foods that speed up your metabolism must be the fruits and vegetables. The fruit like apples, limes, oranges, lemons, watermelon, and blueberries. And the vegetables like beet roots, cabbage, broccoli, carrots.

And I already find out the best fruit and vegetable that can increase your metabolism. Check it out:

1. Eggs
The food that can speed up your metabolism must full of protein. Because your metabolism burning more calories in processing protein than carbohydrates or fats. And the best food that have the best quality of protein is Egg.

2. Spinach
The best vegetables that can speed up your metabolism is the spinach. Spinach not only speed up your metabolism, spinach also help to repair damaged muscles and prevent free radicals from doing their damaging effects to your health. Spinach is full of vitamin C, iron, potassium, magnesium, and antioxidants.

3. Grapefruit
Grapefruit contains high fiber. Its lower the insulin levels in your body that trigger your system to store fat. That’s why your body need to burn extra calories in order to break it down.

I will add another food that can increase your metabolism. It’s my promise, because I don’t want you to starve in order to lose weight. Starving yourself is not the answer for losing weight.

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Reduce Belly Fat Exercise

Maybe you always think that “reduce belly fat exercises” is must be sit-up. Well, the fact is sit-up will not help you to lose your belly fat, sit-up help you to shape your stomach muscle. It’s completely different between shape your stomach muscle and lose belly fat.

Ok, now what the best exercise for lose your belly fat? The successful belly fat must be rope jumping, jogging, aerobics, yoga, and even the holla hup. Only need minimum of effort. There are in fact stages of training depending on the physical shape, the health status, the age and even the preference of the person who wants to lose weight. Rather than to spend your time to go to the gym, it’s better to practice this simple exercise when you have a time at home.

The statistics show the people who use these kinds of exercise, get slimmer in a shorter period of time. Belly fat loss represents a first step towards a flat stomach; once you have reduced the fat deposits, you'll have to focus more on the abdominal exercises in particular, as a form of best exercise to lose belly fat, toning the tissues and giving them a great, young look.

Experts in fact speak in favor of a routine of belly fat exercises that more or less consist of full body training. It is impossible to train your body for a general good shape and still suffer from the roundness of the waist. Keep in mind to follow your personal individual work out rhythm and not over-train, because you wouldn't be losing weight alone, but energy and vitality as well.

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Speed Up your Metabolism

The key to a successful weight loss is speed up your metabolism. But what exactly the metabolism is? Well, metabolism is the process of burning calories in your body which happens naturally - including while you are sleeping.

If you speed up your metabolism, lose around 1 – 2 pounds per week is really possible...

Different with other diet program that would promise you remedies when actually you just end up disappointed, speed up your metabolic rate are better to give you the long-term result. A permanent weight loss may be achieved through increasing metabolism and this process provides different benefits.

Well, you don’t need to avoid your favorite food (except your favorite food is junk food, you should avoid this kind of food.). You only need not spend so much time just preparing the healthy meals that full of protein. Protein intake stabilizes the amount of insulin in the bloodstream. It will give you a benefit in speed up your metabolism. You also can see the list of the food that increase metabolism at my previous post.

Exercise the first suggestion for losing weight that your diet consultant will give you, because exercise can increase your metabolism process. And the best exercise for losing weight must be the activities that really suitable and effective for your body type. If you really hate to go to gym, just move more often. You only need walking around 30 minutes a day.

The other thing you should do is sleep 8 hours. Yes, this is the simple thing, but if you sleep less than 8 hours a day, you only make your metabolism slower. You should have enough sleep to feel revived after every “wake up”.

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Fat Loss Method

As the diet consultant, I also suggest to find the best exercise for losing weight. Then you will speed up your metabolism and help you in losing weight quickly. But the best exercise for losing weight is not enough.

OK, let’s make the simulation. Usually, you consume 2500 calories a day. But today you decide to eat more, because the invitation from your friends to go to good restaurant. Now here the problem, after count your calorie intake, today you consume 3200 calories. If you don’t want the other 700 calories save as the fat, you need to burn it all. The only way is do the exercise, right? But how about you don’t have a time to do exercise?

That’s why you need to move more often. This is also the problem, let’s say you decide to walking. Walk 30 minutes help you to burn 150 calories. If you want to burn 700 calories you need walk around 2 hours. Can? Many of my client answer they can’t. Don’t worry, every problem have a solution.

In this case you need a simple solution. You need the food that increase metabolism.

You can see that the food that increase metabolism is not the supplement, also the food that dangerous your body. Yes, just the simple food. If you consume this food you will be able to speed up your metabolism. Increase your metabolism in the highest to burn more calories.

Eating the food that increase metabolism is the one of the fat loss method. The fat loss method is the simple ways which allow you to speed up your metabolism. A simple ways like eating but losing weight, shift the calorie, and many more. So, stay at my blog and I will tell you all that simple ways for losing weight.

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Stay Motivated in Losing Weight

In losing weight the important thing is not about the healthy, how fast you can lose it, or the other. The important thing in losing weight is stay motivated. Ok, here the steps:

1. To keep you focus in reach your weight loss goals, the first thing you should do before set your goals is make a list ‘why you want to lose weight’. Read it every morning when you wake up at the morning. Put it at the place that you can get it easily. Also stick it in your freezer!

2. Now, make your weight loss goals. How much do you want to lose? Hmm, let’s say you want to lose 150 pounds. The important is to make it realistic. The normally is 2 pounds a week, then if you want to lose 80 pounds, you need 40 weeks (+10 months). Ok, maybe you think that is too long, but you should know that is permanent. Rather than you join a diet program that promise you losing weight quickly, but you will regain your weight back. (I suggest calorie shifting diet to help you lose weight quickly, healthy, safe, and permanent).

3. You need to make yourself better. If you have a problem just consult it with your doctor or diet consultant, and also your family. If you can’t avoid the junk food, read my article about Eat Fast food? Why not? You can see that all problems have a solution, so make yourself better, consult your problem with the expert.

You also can consult your weight loss problems with the people that already success in losing weight. Read the article/success story of these people and you will get high motivation in losing weight.

The conclusion is the important for losing weight is stay motivated. Keep yourself motivated, and you will be able lose weight, even it’s take a long time, make sure that it’s a permanent weight!

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Walking & Losing Weight

Need the suggestion for losing weight? Of course, exercise. Exercise will help you to speed up your metabolism which increase your fat burn process and help you for losing weight quickly. But, do you know the best exercise for losing weight?

The best exercise for losing weight is “activities with long duration, but don’t require a big energy”. Not like a weight lifting or treadmill. These kinds of exercise will burn your protein that taken from your muscle. When you do this exercise, you will quickly lose the energy, and your body must to supply the reserve immediately. And to get the reserve immediately, your body will get it from the protein not the fat. (Your body can’t get it from the fat because many process to change the fat into energy, but your body need it as soon as possible because of your activity. The only way is protein from your muscle).

Now the activities with long duration but don’t need a big energy is walking. Walking will not lose your energy quickly and your body had a time to prepare the fat into energy. After 30 minutes, your body begin to use the fat as the energy. And here the reason why should walk regularly:
1. Walking help you to burn more calories, increase your metabolic rate, and fat burn.
2. Walking avoid you from heart attack.
3. Walking avoid you from osteoporosis.
4. Walking is the safety, effective, and enjoyable.
5. Well, walking is FREE of charge!

So, walking regularly from today!

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