Healthy Weight Loss Diet Plan

Before I explain about healthy weight loss diet plan, I need to explain this thing first. There some people are skeptical about going on a diet. Because there are many wrong information about diet, for the example, “The secret to an effective diet is not to eat more than what your body can burn.” This is a starvation or restriction diet, it will not work for wrong term, it will not give you a feeling of satisfaction and happiness. Oh, come on, diet is not a punishment because you're overweight, but diet is a solution for you!

And healthy weight loss diet plan is more of testing your discipline and self-control. It is not easy to religiously follow a food plan. But the effect of going on a diet is healthier and permanent, not depending on dietary supplements or other medications.

Why need to have a healthy weight loss diet plan? Well, it is always better to follow a plan when you go on a diet. You can plan what you will eat for the whole week. When you go to the grocery, only buy these foods- just these foods!

Measure your food. Don't eat everything that is dished up. Sometime, we eat just because it's there. Pay attention to when you have had enough. Sometimes, reducing the size of the platter works. Another effective technique is to put down whatever utensils you're using between every bite. It will give your stomach more time to feel full. You can also take a nip between each bite. Water can make the stomach feel full as well.

Eat regularly. Healthy weight loss diet plan is not skipping any meals. And don’t skip your breakfast, because this is the most important meal of the day. Eat 5 small meals and more frequently! Each meal shouldn't be longer than 4 hours between them, or else intense hunger can trigger a binge. You might also need to keep a cracker that you can take in between meals. Whatever the meal pattern that you wish to observe, be sure to eat at least three meals a day.

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Secret of Skipping Meals

If you ask the people about diet, they will give you simple answer:
“Eat less, do more physical activities”, which means starving or skipping meals.

I have come to find that skipping meals to lose weight is a method that a lot of people are turning to these days. But what they don't know is that this really is not effective and unhealthy.

You will not able to lose weight if you don't eat right! Eating regular meals is important for your body and it is just a matter of what you are eating. The purpose of this article is to educate others on starving yourself and save you the trouble of trying this ineffective method.

Breakfast is the most important meal because if you skip this meal your metabolic rate can from up to 15% right there. Then for the rest of the day your body is storing the fat and burning the muscle instead. You should not stop eating to lose weight, you should be eating at least 3 healthy meals a day but ideally 5-6 small meals. By eating 5-6 small meals per day you are keeping your metabolism running constantly.

Skipping meals not only just slow down your metabolism, but also puts your body into something I like to call "survival mode" This is when you have forced yourself to stop eating for a little while and then suddenly you feel this burst of hunger. This can get so bad that you feel like eating everything you see. Instead of eating two slices of pizza you end up eating the entire tray. It can get really beyond control when you stop eating to lose weight because you forced out gaining twice as much weight as you normally would.

So now you see that skipping meals will not help you at all. It is best not to stop eating to lose weight but instead use other methods like eating healthy foods. If you have read this article you will be a step ahead and hopefully save yourself the trouble.

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Boost your Metabolism – part two

Continuing my previous post about boost your metabolism, there are important factor keeping your metabolism active and work in the highest level that certainly help to keep the weight off.

It’s about the foods, keep the total calories constant. The best approach for weight loss is to slowly reduce the total number of calories that we consume each day. If we go a step further and split the total number of calories into more meals then we will also keep our metabolisms running at a higher tempo. This can offset the slowing metabolism and greatly improve the ability to keep it off. It is too easy to jump on the starvation wagon during a diet. Instead of starving the body, keep it going with frequent smaller meals.

Adding a snack in between your regular meals will help a lot. Keep it around 200-300 calories and try not to exceed your daily calorie target.

Not all food helping us keep our metabolism charged and the fat off. Many of you may have heard about the supermodels and celebrities using red pepper, green tea, coffee, and the latest fat loss food craze to guarantee success. The metabolism is increased after a meal for about an hour. Although some of these foods might have other beneficial effects, the effect on metabolism is small to insignificant. Enjoy these foods for what they naturally provide and not for the metabolic benefits.

Don’t forget to increase the amount of protein. Protein requires about twenty-five percent more energy to break down and assimilate. So instead of reaching for just any old snack, making it a high protein snack will have a slightly better overall effect on metabolism. I know it is not always easy to find good, healthy, and tasty protein alternatives. To tell you the truth, most protein bars and snacks are downright disgusting. Focus on healthy natural ingredients that you can find in the fresh food section at the local store.

Having a high metabolism is not going to magically melt away the fat. Your goal is to have a higher metabolism at a specific weight so that it becomes easier to lose and keep unwanted fat off. It can be accomplished by making a few choices:
• Keep active (exercise)
• Build muscles
• Eat smaller meals more often
• Snack on high protein foods

Remember that your metabolism will try to maintain the energy equilibrium. Your body is going to protect itself, but the right choices will help you to outsmart a slowing metabolism and keep the fat off rather than continuing the yo-yo diet phenomena.

Read More - Boost your Metabolism – part two

Boost your Metabolism – part one

“If you want to lose weight quickly, you need to boost your metabolism and you will burn calories faster”

How often have I heard that? Metabolism has become a convenient scapegoat to blame for our weight loss struggles. The question is metabolism really to blame? And, is there something that you can do about it? Well, a bit of knowledge will help you to make your metabolism work for you and not against you.

Metabolism is directly proportional to the muscles, bones, and water in the body. To put it differently, metabolism is a function of your fat free body weight. Two individuals with the exact same weight will probably have very different metabolism conditions.

A high metabolism will help you to burn the fat. Ok, the bad news come, as you lose weight, so your metabolism slows down. The body is accustomed to providing energy at a specific weight that was maintained for a sustained period of time. It will have to work harder to provide energy for more cells and it will have to work less to provide energy for fewer cells. That is the first reason why it is so easy to lose weight after recent gains.

The combination of high metabolism and some exercise will help you to lose weight quickly. But, if you've been stationary at an overweight or obese weight, then the body will start to slow down the metabolism as more weight is lost. In fact, most experts agree that the first ten percent of body weight can be lost without much effort. Losing more than 10% of weight will become increasingly difficult as you try to maintain weight loss with an ever slowing metabolism.

If weight is increased significantly, then the metabolism will increase to compensate and try to get back to the known weight. If significant weight is lost, then the metabolism will decrease. And that is why the yo-yo diet phenomena are so prevalent. By the time we've reached our goal, our metabolism has also slowed down significantly, making it much easier to gain back most of the weight that we've lost. It is widely accepted that two people at the same weight will have roughly the same metabolic rate, but someone that has reached that through dieting will have a slower metabolism than a person that has been at that weight all the time.

Exercise is a must if you want to maintain your ideal weight. Any form of exercise will help. Cardio exercises will not grow muscles to the extent that weight training will, but even that will over time increase muscle mass. Don't only focus on the calories burned during exercise; the real benefit comes from the calories that are burned the rest of the day. Cardio exercise is not a bad place to start. It will burn more calories than weight training and will lead to additional muscle.

Weight training will have a much more profound impact on the overall body composition. Maximizing the benefits of a faster metabolism will require a higher percentage of muscle. I know that many women fear that they will become bulky and muscular. Women don't naturally have the necessary hormones to build huge muscles. Even many guys with the correct hormones struggle to gain muscle easily. If you want to keep the weight loss permanent, then the best solution is to combine weight loss with muscle increase.

- To Be Continue

Read More - Boost your Metabolism – part one

Avoid Diet Pill Scams

Today, diet pill exist on hundreds of internet websites. But most of them are scams. They most often include weight loss promises with little or no exercise and claim to be effective eating your regular food. Diet pill scams give false hope for weight loss, however, it’s sound impossible to lose weight without regular exercise and a stringent diet plan.

Here the tips to help you to avoid diet pill scams:
1. Be careful where you Shop
This is the first thing to reconsider when you want to buy a diet pill. Watch where you shop, well it is not necessary to avoid the internet altogether, but make sure to buy it from reputable websites that provide testimonials and forums for customers as well as websites that offer a variety of products. Also make it have a money back guarantee if the product proves to be fail.

2. Know the Effective Components
Make sure to look at the components on the box that are included in the diet pills. With this way, you can make sure that you are getting what you are paying for.

3. Is it legal?
Many websites offer diet pill that are illegal. These products are often sold from foreign countries, and can be laden with dangerous components. So, make sure to avoid these types of diet pill scams as they can lead to serious side effects. If the products are not approved for sale, could they really be safe to put into your body?

Ok, these are important aspects to consider when you try to buy the diet pill. After all, there are thousands of companies trying to scam consumers like you, seeking a quick fix, by taking your money and offering no results.

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Weight Loss Group

It can be disheartening when you are trying to lose weight, battle with your fat. Sometime, the only people that really understand are those that are fighting the same weight issues as you, however, two heads are better than one. It can be a great incentive by working with others, one will support the other. And that’s why the famous weight watchers diet program started. How about join a group of people getting together every week to discuss their weight and fat loss problems?

Fighting weight loss is more effective when it's with people that you know. You can make a healthy eating plan together, set your individual goals, work on new recipes, and have a collective celebration evening together. In other words if someone reaches a particular goal, then pick something to all do together (well, it’s not about cheat days). You can treat yourselves to a movie or go dancing. You are working together as a group therefore, you should share in each other successes and failures.

The same applies to the exercise, do it as a group and individually also. If you plan on doing your interval and strength training in the morning as an individual program, you can do your group exercise on some afternoons or evenings. During these get together remind yourselves just how much time you are committing to your total exercise program as boost. It's telling when you think of it and you have probably surprised yourself that you have become that dedicated.

Change your exercises together as well. Have each one in your group plan an exercise so that you will be able to do all and try new things. It adds an element of excitement to it as well. If you are young group of Moms, with babies, then incorporate them into your exercise regime as well.

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Getting Back on Healthy Lifestyle

No matter how hard we try to stick to a healthy lifestyle, sooner or later we all trip and start eating some junk food, or skip our exercise for a few days. At the same time you want to make sure you get back on track as soon as possible. And, you don’t want to get too comfortable where you are.

Here are three tips to help you get back into healthy lifestyle that will lead you to lose weight quickly:

1. Don’t Beat Yourself Up
It wasn’t what you had planned, but we all give in to cravings sometimes. Forgive yourself and move on. If you don’t want get into a vicious cycle of feeling guilty, which gets you depressed, which makes you eat. Because you eat even more junk food to ease the pain from feeling guilty, you get yourself in even deeper. Before you know it, you’ll just give up yet again and slip back into your old eating habits. Don’t let this happen again!

2. Get Started Again
Get right back into your healthy eating routine. Don’t give up. Make a delicious salad, snack on some fruit or prepare some grilled chicken and vegetables for dinner. If you are subscribed to the Fatloss4Idiots - Calorie Shifting Diet and prepare the meals, sooner you get back into your healthy eating habits and lose weight. Your blood sugar will normalize, avoiding additional sugar spikes that could result in more cravings. It also helps to drink plenty of water if you feel like more of the foods that you really shouldn’t be eating.

3. Keep a Diet Journal or Diary
You also need to start a diet diary. This doesn’t have to be anything complicated. A simple spiral-bound notebook will do. Write down what and how much you ate every day, how many glasses of water you drank and how much you exercised. It will help you to create accountability. Because you know you will have to write down that bowl of ice cream you’re thinking of eating, you will skip it and pick up some frozen grapes or some fresh berries instead. Your journal can also be a big motivator. When you feel like giving up, review it and look at how much progress you have made in the past weeks.

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Why Many People Fail at Dieting?

Why do people fail at dieting? Why do so many try the many types of diets on the market and still fail? Well, every year, millions of people start on a diet of some sort, and each year millions fail after a short effort. This article will explore some of those reasons.

Reason 1# No Diet Plan
One day you are with your friend and are walking along in the local mall, and you both go to the ice cream counter and have a double fudge brownie with two scoops of chocolate ice cream. Later one, you realize what you did and you say to yourself, "Oh! I blew my diet. I guess there is no reason for me to continue." And the next thing you do, you are back to your old eating habits and gaining weight.

If you have suffered like this, there is hope. You need to stick a diet plan do some extra exercise. There is no need to give up.

Reason 2# Emotional Eating
When you have a bad day, you might go home and have a sweet dessert or similar food (Some people do this when they are upset). They find that certain foods make them relax and be more comfortable, but the problem is that if you continue doing this each time when you are upset, you will probably gain weight.

Instead of resort to eating whenever you are stressed out, go to the gym, take a long brisk walk, or do some laps in the pool. Exercise is a great stress reliever!

Reason 3# Expect the Instant Result
For many people, when they first go on a diet, they fully expect to see results quickly. And when that does not happen, they say, "This isn't working. Why should I continue?" And you are back to your old eating habits again. And this is biggest reason why people fail at dieting.

One attitude you should bring to the table here is that when you go on a diet, it is for the rest of your life. There is no timetable here. You are going to modify your daily eating habits for life. You have to commit to this in order for any diet to work.

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The Ways to Get Slim

If you come here for looking the “new”, “magic”, or “formula” in losing weight OVERNIGHT, well, you are in the wrong place. There is no magic way and formula for lose weight overnight. The most effective way to lose weight is to adopt a healthy lifestyle and balanced diet! However, a healthy diet and regular daily exercise are the key weapons for becoming slim in the end.

Our diet should be balanced and must contain all important nutrients such as proteins, fats, carbohydrates, vitamins, minerals, and of course, water. If you take notice of all those people who have gained extra pounds - you will find most of them making wrong food choices, be it snacks time or with meals.

Making unhealthy choices can lead you to the overweight problems. So, these should be avoided as soon as possible. You should try to substitute these with some healthy food choices such as plenty of fruit and vegetables. It's okay to have occasional sugary snacks just for a change, but should be avoided on a regular basis.

Fad diets like low fat diets, low calorie diets, low carb diet, etc are not the answer of a balance diet. Go for super foods (food that increase metabolism) like almonds & nuts, oatmeal, eggs, lean meat, spinach, etc. When we choose healthy foods and a good exercise, it will lead us to the healthy weight loss.

And the last from me is “be patient”. If you apply a healthy lifestyle and balanced diet, you will be able to lose weight quickly. Your fat will be lost but you must be patient. Many times it seems like fat is lost from the face first and the belly last. Be patient!

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Fat Burning Exercise

There are many exercises that will help you to burn calories faster, but if you want to lose weight quickly, you need to combine it with a healthy diet program. Yup, just look at the fact: No matter how much you exercise, if you eat more, you're still going to have a layer of fat hiding those great muscles.

So, choose a diet program that will suitable for you and your lifestyle, well, make sure it isn't one of those faddish ones where you eat just grapefruit or cabbage. The diet program should contain a properly nutrients your body needs to build your muscles, lower calories so it makes the fat drop.

Exercises to burn stomach fat need to start with stretches. Just like the runner, you need to get the muscles ready to work. Regardless of which stretches you use, make sure to work all the muscles before you begin any rigorous exercises.

Start with a warm up, then for example, walk for two minutes and then run at race speed for 30 seconds, then walk for two minutes. Once you've done the warm ups, the real fat burning exercise come with interval training.

Many people tend to use fartlek training rather than plain interval training. They both are relatively close in nature but fartlek, which is Swedish for speed play, is less rigid in its design. When you do this type of training, you do exactly as the name implies, you adjust the speed and intensity. The combination burns calories faster than if you did hours of low intensity exercises.

You may want to include lifting weights as you run in place as part of the training. Increase your intervals as you become healthier and do different intervals. Add weight-training exercises to these. Jumping jacks burn a lot of fat, as do other exercises. Adding weight to your exercise helps to build muscle and this increased amount of muscle helps to burn up even more fat.

Remember to combine your exercise so you don't get bored and continue doing what you need to do to lose weight quickly.

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A Critical Knowledge for Losing Weight

If you have tried numerous diets and fat loss fads, and even the diet pills or supplements, but still don’t lose weight yet, you are probably pretty frustrated by now. We just accept that all promoters that are planning all these diets, and manufacturing these supplements just must be experts in the field right? Well in reality, that's not true. In fact, the most of them are expert sales people and advertisers, BUT not weight loss experts.

That’s why you need a weight loss expert. And there is an excellent weight expert out there, that is YOU. If you're not, then you need to be, and here's the way to go about it.

Start researching! Learn the basics of weight loss. Learn why you are overweight. Learn how to lose weight.

Once you know the answers as, then you need to address the how and correct it. You will be very surprised about what you learn. You are learning about what affects you. Everyone is a different individual, and one diet is not going to work the same for everybody. That's why you need to learn what's going to work for you. Then you will be able to design a weight loss plan that will suitable for yourself because you have the knowledge to do so.

Now you are the expert especially when it comes to your body. It's your fat, it’s your body, and it's in your control. If you try something and it fails, then research why it failed. Don't give up until you have the answer then correct the problem again. Then you will be able to win the fight of the fat with knowledge.

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Weight Loss Exercise at Home

You can burn your body fat with doing the right and effective weight loss exercise routine AT HOME. Yup, you will be able to do a weight loss exercise at home without any added equipment. There are simple concepts that you need to understand and it will help you to maximize your weight loss exercise.

For the example, don't spend the majority of time targeting problem areas. Spot-reduction exercises for specific body parts will rarely produce significant weight loss because they are not challenging enough to accelerate the fat burning process. To put it more simply: they don't burn as many calories or elevate your metabolism to the extent that other, more effective exercises will.

And if your goal is lose weight quickly, choosing more straining exercises will help you to lose weight loss more efficiently than spending valuable time doing the less difficult spot-reduction exercises intended to tone only a single area of your body.

Compare 50 stomach crunches to 50 push-ups (they don't all have to be done in one set). The push-up repeats are significantly more straining and require more effort; consequently doing 50 push-ups will burn more calories and produce more weight loss results than 50 crunches. Additionally you will sculpt your chest, shoulders, and triceps while you work your core! Crunches can't do that.

Perform different exercises back-to-back with very few or no breaks between each exercise to maximize calorie burning efforts. This will increase your fat burning metabolism to a much greater degree, and allow you to complete the workout in less time. If necessary, start slowly and gradually increase the number of repetitions, decrease break times, and make more ambitious exercises.

Choose one exercise from each of the following exercise groups:
- Lower body (squats, step-ups, lunges, hip extensions, jump squats, one leg RDL, etc)
- Upper body pushes (push-ups, dips, handstand push-up variations)
- Upper body pulls (inverted rows and chin-ups)
- Abdominal exercise (planks, inch worms, reverse crunches)
- Total body exercise/miscellaneous (jumping jacks, burpees, bear crawls, squat thrusts)

Here the example of a weight loss exercise routine at home:
Alternating reverse lunges - 12 each leg
Close grip push-ups - 10
Inverted rows - 12
Plank - 30 seconds
Jumping jacks - 50 to 100
Perform each exercise back-to-back, without breaking between exercises before continuing to the next exercise.

Repeat this routine three to five more times. Make sure you choose big, compound exercises over those targeted to "problem spots". The bigger movements (such as lunges, squats, burpees, push-ups, inverted rows, planks, etc) will help you burn body fat to a much greater degree and allow you to achieve more results in less.

Also, make sure you keep your rest periods to a minimum and increase your repetitions and try more ambitious exercises over time.

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Calories Shifting

There are so many diet programs today. It's very easy to get confused and not able to make a right choice. But the question still remains - What's the best way to eat when trying to lose weight?

In my opinion, the answer is calories shifting (also known as calories cycling and zigzag diet).

The reason is because calories shifting are the basic of weight loss, it’s natural and healthy way of losing weight. No pills, no patches, no restriction of food groups, and no gaining the weight back as soon as once stops this way of eating. All that one does with shifting calories is vary the amount of calories that they eat on a daily basis. This is very basic and simple enough, right?

Calories shifting will help you to speed up your metabolism and burning more calories and fat. The thing which makes other diets fail is that the initial weight loss causes your metabolism to slow down. This happens because most diets are based on deprivation, either of calories or a specific food group such as carbs or fat. This deprivation made your metabolism to feel think that it needs to start conserving calories and fat and so it slows down. That's why most diets see a rapidly slowing rate of weight loss. And once you stop following the diet, your metabolism is so slow that you gain weight back at a quick pace.

Calories shifting keeps your metabolism running high by not depriving your of any food group and by shifting what you eat constantly, so your metabolism never gets used to any routine. Because the metabolism remains running high, the weight loss is continuous and long term. It is based on a specialized menu which shifts what you eat and never starves you. You should follow the menu as close as possible for maximum results.

Because you get to eat balanced meals you never starve and so are better able to remain motivated for a long time. Many people have reported excellent results with this calories shifting. You should try it! Visit this website to learn more: Click here!

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3 Ways to Keep Your Teens Slim

Obesity has been there for decades, and teenage obesity is more of a recent phenomenon. It started since the 1990’s with all the junk foods and video games over healthy eating and exercises. And today, it has reached the levels of an epidemic, which means almost nine million teens (most of them under the age of 15) being obese.

If we don’t stop this trend, the number of obese teens would increase by at least 40% within the next decade. So how could we prevent teenage obesity? As a parent, we play important role to keep our child being healthy, teach them a healthy lifestyle habits. A child’s mind, being influential, would easily emulate the lifestyle of the parents, whether or not they are healthy. And this is why it is so important to teach healthy habits to your child right from the start:

1. Start from yourself
If you are following unhealthy eating habits, you are not only harming yourself but also your child. You can never force your kids to follow a healthy lifestyle if you don’t follow it yourself. So, this is right time for you to remove your junk food eating habits and focus on eating organic foods instead. It is time that you stop buying processed fruit juices and start making the fruit juice at home by extracting it from organic fruits. It is time that you get rid of your ‘couch-sitting’ habit and take a walk or run outside.

2. Cook meals at home
However, health starts at home. With home-cooked meals, you can control the ingredients which go into cooking. With home cooked meals, you could exercise lot of flexibility and control over what goes into your mouth. In contrast, with restaurant foods, you have no option but to eat whatever you are served. Even if you order only ‘low-calorie’ foods, they would harm you as well. Think about it: you know how much calorie you need per day, but the restaurant doesn’t.

3. Monitor your teen’s health
After following all the above steps, if your teen kid still struggles with weight loss, you should directly put him on a healthy diet plan. If in doubt, you may want to consult with your doctor or dietitian about it.

Read More - 3 Ways to Keep Your Teens Slim

Save your Money to Permanent Weight Loss

The permanent weight loss is the simple and very basic thing. Yup, and save your money in the process, because your diet starts at the store. Were you ever taught how to shop for food? Probably not. The grocery store can destroy your diet. First you need to check the layout of the store - where everything is. Leave the produce for last, so it will be as fresh as you can get it.

The fact is: 70% of the products are there just to take your money

Notice how many rows they have of soda, cereal, and snacks. Look what they've done to the potato - instant potatoes, mashed potatoes, french fries, tater tots, shoestring, chips, twice baked. Notice the shelves along the aisles. Everything is conveniently displayed close to your reach--a ploy by the store to buy those products. On the lower shelves are products aimed at kids. Look lower or higher, and you will find the same products - for less. If nature didn't make it, you don't need it. Stay away from processed and imitation foods. Try to stay away from canned food (you never know what's in the can). Stick with the fresh & frozen foods.

Also you need to check out the packages. That box or package may not be full.
1. Solids are measured by weight - ounces, pounds.
2. Liquids are measured by volume - gallon, quart, pint
3. Price - 5% of the price for the product is for the product it itself. 95% of the price is for; packaging, manufacturing, transportation, middlemen, salaries, insurance, utilities, etc.
Let's say a gallon of milk cost $2.00. The milk is 10 cents, the rest is $1.90.

According to the FDA, labels must be specific and truthful. If the label says "Kraft Pasteurized Processed Cheese Food" - it is not cheese. If it says "Breakfast Orange Drink" - it is not juice. Check out the nutritional values, particularly fat---stay away from saturated fat. INGREDIENTS must be listed in dominance order. If sugar or water is listed first, it is mostly sugar or water. The last ingredient is least significant. Anything after salt is of little use. Do you know what those ingredients are? Can you pronounce them? Do you want to feed this to your family?

Don’t forget about the exercise. Add exercise to your lifestyle. Do something every day, you can try walking, climbing stairs, playing with the kids. A good exercise program should include aerobics (running, swimming, jump rope, fast dancing), endurance (working with weights), and flexibility (calisthenics, yoga). Your body was meant to be used, not abused. You deserve it.

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Quick Weight Loss Tips for Women

Quick weight loss tips for women must include the realistic or achievable weight loss goals!

Well, you can see many advertising about reducing pounds of weight in one single week. There are many people fall for them, but I hope you don’t. If you want to lose 20 pounds in 2-3 weeks, you should stop this moment - go to the kitchen and splash some ice cold water on your face and wake up and smell coffee woman.

It is not realistic to achieve, and the worst, it is not healthy to follow a type of extreme diet to achieve a permanent body weight loss! It is not that you can’t lose weight quickly, but you need to do it correctly.

There is no need to do the extreme or crash diet, especially if you are a woman and would like to reach your goal in relatively simple ways. The simple way of reducing weight is the combination of exercise and diet. Ok, ok, I’m sure you have heard it hundred times and you come here to find another quickly weight loss tips, right? However, you need to make a right and specific diet plan and stick it!

Here are 2 quick weight loss tips for women:

- Performing high metabolic exercises a couple of times a week!
If you want to exercise your legs for that particular day, then think of designing 3 to 4 exercises that will train your lower body, such as, jump rope, walking lunges, short running, and a few type of abs exercise.

- Find what will work for you!
Depend on how sensitive your body is to carbohydrates, you need to do price control by lowering your intake methodically and observe. What is your set point that works for you in terms of losing weight?

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Speed up Your Metabolism with Get up Early.

If you have been searching for lose weight tips, you need to speed up your metabolism. Yes, you need to know a high metabolism is the fastest way to lose weight! And I suggest you to read this article in order to speed up your metabolism and lose weight quickly.

Wait, I know what do you thinking now. I’m sure you are thinking about exercise. Well, exercise is the best and the right way to speed up your metabolism. But a lot of people have no time to do the regular exercise, and most people really hate exercise. How about you? If you are not one of them, I strongly suggest you to work out regularly!

Ok, if you don’t have time to do exercise or hate it, there is simple way to speed up your metabolism. It’s free but it will take some effort.

Become an Early Riser! Now, getting up early in the morning (around 5:00-6:00 AM)! It actually has two great benefits. The first, it is a great way to speed up your metabolism. The second, you actually have more energy during the day. There are tons of people who actually over-sleep which make them to feel drowsy during the day.

And another simple advice is: Don’t forget to drink a plenty of water!

Put this in combination with a powerful diet program, and you are set to achieve that sexy and slim body in no time! Yup, a high metabolism is vital to weight lossspeed up your metabolism.

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Lose Tummy Fat with Healthy Eating

Lose tummy fat is not easy, because it will take some self-control and perseverance. And the best way to lose tummy fat is healthy eating. What does it mean?

Well, there are so many people think that they will lose their tummy fat by going on a crash diet. However, this won't help because you are make your metabolism slowdown and this won't even help in losing weight.

Healthy eating also not about eat the certain foods or avoid certain foods. But, healthy eating involve the frequency of your eating as well as the time when you eat. Basically, people eat three main meals and snacks in between. And if you skip your breakfast (which is the most important meal of the day) or eat a lot at dinner then immediately sleep afterwards, because this isn’t a healthy eating at all, especially if you want to lose your tummy fat.

Eating a lot at night is not beneficial because during sleep the metabolism is slower and the body is not active. Because of this, you are just increasing your fat stores in your stomach instead of decreasing it. It is also important to eat foods that are high in fiber rather than eating foods that are high in fat, you can try fresh fruit such as apple, pear, etc.

Now, I’m sure you have got the main point of the healthy eating. Healthy eating means right eating habits (eat at the right time), that will lead you to lose tummy fat.

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Natural Weight Loss Equals Effective Weight Loss

With so many different products and weight loss pills on the market, many people seem to be forgetting about the standard and proven methods in losing weight. Who wouldn’t love to just pop a pill and lose 10 pounds a week? While many of the diet and weight loss supplements on the market can be very effective aids in losing weight, they should not be the focus of a weight loss mentality or program. So let’s return to the basics.

Diet and Nutrition
I suggest you to see the movie “Super-size Me.” This is some of an extreme example, but the concept is true. Eating clean and reducing highly processed foods, lots of sugar, and the wrong types of fat will definitely help your body composition.

Resistance Training
Why is resistance training more effective than cardio training? Because resistance training helps to build muscle more than anything else. If your body has more muscle it tends to function and burn fat more effectively. So, resistance training does more than just get your heart pumping and your muscles burning, but it builds muscle and improves your overall physical visual aspect and condition.

The conclusion, for a natural weight loss or maintenance program to truly be effective and work over a longer period of time, you need to include proper nutrition and resistance training. These are the aspects of your program and if any one of them is missing or being somehow failed you will find that your program is not working as well as you might have hoped. When it comes to using supplements, remember that they are only additional to what you are already doing, therefore the name “supplements.”

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Lifelong Changes in Losing Weight

Losing weight is not about a crash diet or regularly exercise, but you must develop the proper habits in order to be successful in achieving and maintaining weight loss. That’s why you should replace your bad habits with good habits. Well, a few lifelong changes can help you to make difference in how you look and feel for years to come.

Some dietitian will suggest you to make dietary changes and stick to them. Instead of eating donuts for breakfast, eat a bowl of oatmeal or an egg with a piece of toast and drink a glass of orange juice. If you always drink morning coffee, you change it with the green tea. It’s better if your diet include plenty of fresh vegetables, fruits and whole grains. Eat lean protein and make sure you are eating the recommended serving sizes and no more.

Interval training is a great way to lose weight quickly, burn fat off the belly area. When you interval train, your muscles burn more calories than when you just do cardio. The simplest interval training involves walking at a moderate speed and then alternating between that and faster, more aerobic intensive walking or sprinting. If you work out at the gym, you will be able to interval train by adding in a quick sprint to your run on the treadmill, or a sprint cycle if you are on a stationary bike. Another option is to add some strength training to your cardio workouts to build muscle and burn fat at the same time.

Once you have integrated healthy eating and exercise habits into your lifestyle, you will find them easier to stick to. Your unwanted fat will disappear and you will stay in shape naturally.

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Japanese Slimming Secrets

Here why Japanese girls’ secrets to stay slim:

1. Power Breakfasts
Their breakfast includes green tea (full of antioxidants), steamed rice, miso soup. It also includes a small omelette or piece of grilled salmon. These are a great start to the day as all foods are packed with nutritional benefits.

2. Fresh Fruit & Vegetables
Fresh fruit and vegetables, especially leafy greens is a must. Try and pick fruit and vegetables that are in season.


3. Small Portions
You can see the Japanese food portions compared to Western portions. They also eating with chopsticks, it should slow down the speed of consumption, giving you time to savour your food. Well, it takes 20 minutes for your stomach to register that it's full. Eating more slowly means that you're less likely to overeat.

4. Consume Fish
Japanese people eat around 69kg of fish per person each year. That's more than four times the average of the rest of the world. Cutting back on meat and replacing it with fish will decrease your risk of heart disease. Oily fish are full of Omega 3 oils which are good for your skin and have been proven to help children learn.

5. Soya
The Japanese eat ten times more soya products that any other nation. It's low in fat and calories and high in protein. The low incidence of breast and colon cancer in China and Japan has been partially attributed to the high consumption of soya products as research shows it to has anti-carcinogenic properties.

6. Informal Exercise
It's not just the diet that keeps Japanese women looking great and living longer. People walk or cycle everywhere. The 10,000 steps a day program was first popularised in Japan 40 years ago. The British Heart Foundation in the UK has recently embraced the program saying that 10,000 steps a day can give you a healthy heart and burn body fat.

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Right Mindset in Losing Weight

In order to be successful in everything you want, you must have a right mindset, include weight loss. And there are 3 beliefs that you must have:

1. POSSIBILITY: It is possible for you to get a slimmer body.
Possibility is almost always mistaken for competence. We think that something isn't possible, that we aren't able to lose weight when really we don't know how to do it - we don't have the knowledge or resources to be able to lose weight. That’s why you can see many people who have tried countless diets with little or no success. It is possible though, regardless of your situation. You can't prove that it isn't possible - you can only say that you haven't achieved it yet.

2. ACHIEVEMENT: You are able to lose weight or to get a slimmer body.
What are you thinking now…
"I haven't been able to lose weight...yet"
"I can't lose weight...yet"
It is very important not to make excuses for your weight loss failures. If you do not have the knowledge to lose weight, go out and get it. Set tasks that you need to do in order to achieve your slimmer figure.
A belief that you should try to hold is:
"You have not yet reached the limit of what you are capable of"
Keeping this in mind will help you to achieve your weight loss goals.

3. WORTHINESS: You deserve to lose weight or to get a slimmer body.
Do you deserve to lose weight? Does it make you feel uncomfortable to say you deserve to? If it does, this should help you figure out any obstacles that are in your way to achieving your goal. List them and work out how you can overcome them. For the example, I don't have the right way to lose weight - to overcome this I am going to do some research and find a suitable diet program or expert to help me.

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How to Set a Goal for Permanent Weight Loss

It’s very important to have a goal in your life. It can be reach your dream, same like a weight loss. You need a weight loss goal to help you. Then you can start to design your strategy in losing weight. And here step by step to make a clearly goal for permanent weight loss:

1. Set a clearly goals! Have you said your goal clearly? Your subconscious reaction to the qualitative.

2. The clearly goal means the exact time and date when you can reach your goal. Please start to write down it.


3. For the example, I would like to start a small goal to lose five pounds in the next month, which set a target date for achieving this goal.

4. Please consult your goal, not to other people or your dietitian, but to yourself positively.

5. One concentrating on one specific issue at once.

6. To initiate action as that already achieved your goals.

7. Can it help you to maintain a positive attitude, I can do this yourself, please tell us.

8. Reward yourself, but don’t cheating. For the example, once you can reach your goal, you can cut hair, manicure, lose yourself properly reward or other indulgence without a bubble bath.

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Safe Fat Loss Pill

Most people who take fat loss pill end up with one of two results. First, they fail to lose any pounds and the second, they end up losing the weight, but then gain it all back once they stop taking that fat loss pill.

Moreover, I think that there are two reasons for these failures. One reason is that many fat loss pill makers either lie or exaggerate their claims. In this case there is little you can do but try to get a refund. However, I think the second reason people fail is more important. People who use fat loss pills expect a quick and easy fix to their weight issues. This is not realistic and is probably the number one diet pill myth out there.


Despite this myth though many people continue to buy fat loss pill in ever great numbers and diet manufactures are happy to sell it to us. Essentially what has happened is that marketers keep making more and more outrageous statements such as: “lose 100 pounds before you finish reading this article.” And consumers continue to believe them or at least that they can quickly lose a lot of weight fast.

Now the really unfortunate thing about all of this is that some fat loss pill really can help you to lose weight. The reason this is unfortunate is because it would be easy if all fat loss pill were scams then you could simply avoid them altogether. And in a sense you can, the most effective way to lose weight and keep it off is to eat right and exercise regularly. However, for many people these approaches can take months if not years to accomplish.

Real fat loss pill can speed up the process of weight loss but it can't be your only approach. To keep the weight off you will still need to eat better and exercise. Instead of thinking of a fat loss pill as the solution your problem think of it as an aid. It can help but you will still have to do a lot of the work.

Finally, if you are thinking or using a fat loss pill to lose weight make sure that it does work. The easiest way to do this is to type the name of the pill +review on google. If you see many negative reviews you should probably stay away from that it.

Remember, there are many fat loss pill manufactures out there who are only selling snake oil, making it difficult to determine the truth from lies. Some fat loss pills do work but you have to be realistic. Losing weight is difficult and takes a while if you want to do it right. Keep that in mind when pick a diet pill and you will ultimately be successful with your weight loss goals.

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Diet Advice from Nutritional Science

How many times you heard the popular advice on weight loss diets that said: Cut the fat! Cut the carbs! Cut the calories! Eat a balanced meal! Yes it is true. But it is confusing. So many people fail due to "overload information ". How can you eat a diet that is balanced and healthy to cut the fat, carbohydrates and calories?

Here's the advice from nutritional science:

- Cut the bad fats: Most people do not need an ultra low fat diet. But we could improve our diet by cutting the bad fats. Basically, these are the processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with the bad carbs. Processed fats are the fats most likely to put on flab and clog your arteries.

- Cut the bad carbs. Most people do not need a diet of ultra low carbohydrates. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - it changes from high-fat processed low-fat processed. And when food manufacturers create low fat foods tend to replace fat by bad carbs, which tend to fill in pounds. Basically, carbs are bad carbs low-fiber, such as sugar, fructose (and all the other * oses), flour, cornstarch, fruit juice. Yes, fruit juice is bad carbohydrates also! After all, how much fiber is in fruit juice? None - it is other bad carbs. You should eat whole fruit instead, with its fiber intact.

- Cut the bad calories. Most people do not need an ultra low calorie diet. But just think what it would be your diet if you dropped the processed fats and carbohydrates, low-fiber. You'd be eating mainly natural proteins, with lots of vegetables plus whole fruits - and odds are that you would be eating far fewer calories as well. That's the kind of calorie cutting most to do.

- Eat balanced natural foods. Natural foods means food that have been eaten by their ancestors: - lots of whole vegetable foods for vitamins and fiber, moderate to small portions of meat, seafood and other foods of animal and protein, grilled, stewed or baked, and small portions of fresh whole fruit in season. This is the diet in which the human race evolved, and diet for the vast majority of people, makes for optimum health

So the next time you are about to order a meal with fries and sugary soda, think of how it could be improved. Substitute chips for salad, and soda with mineral water, and you have already made significant progress toward healthier food, balanced.

And at home, look for recipes that use whole foods, fresh, with minimal processing. Make sure your meals include natural unprocessed foods, with healthy servings of vegetables, both cooked and raw in salads. Avoid processed fats and processed foods low-fiber.

Yes - a healthy and balanced diet can be that simple!

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Healthy Eating Tips for Teenagers

Many times, we hear about a teenage girl starving herself to reduce weight. And the worst is they doing it without getting the doctor's advice. My cousin also did the same thing. She lost about 8 pounds within 2 weeks. During that time she developed spots all over her face and body. After that, she spent several weeks under the care of her doctor undoing the damage she had done to her body by starving herself. Teenagers, let this incident be a warning to you! "When we stop eating, we stop giving our bodies the nutrition it requires to stay healthy and it begins to misfunction."

Teen diets should not be considered until their physical growth has been completed. This completion in teenagers usually occurs around 18 years of age. Until that time teenage weight loss should not be considered without consulting doctor.

What the teenagers need is healthy eating, not dieting! Yes, because dieting can cause health problems for teenagers. During your teen years, between the ages of 12-17 years, about 90% of our body anatomy structure and bone mass of an adult is laid down as a foundation. This not the time to be depriving your body of the essential vitamins which it requires like calcium, vitamins C&D.

During these years, even a short period of "strict dieting" could lead to a low bone density level. Low bone density weakens your bones in your later years; they become fragile and are susceptible to fractures and breakage.

Teen Dieting can also lead to low levels of frolic acid and iron, both of which may prevent you from becoming anemic. An anemic individual tends to be constantly tire. Their intellectual performance becomes impaired.

Teens, as long as you eat a variety of foods, from the 5 major food groups (fruits, vegetables, grains [rice, pasta, oats etc] lean meats, dairy, low fats) in the right portions you should get all the nutrition you need. Also, don’t need to deprive yourself of higher-calorie foods, like ice cream, pizza, cheeseburgers etc. You can enjoy all these foods and others in moderation. But, make sure that half the plate contains vegetables and the remaining half divided equally between protein (meat, eggs, beans) and carbohydrates (rice, pasta, potatoes). When eating pizza, go easy on the cheese and pepperoni an heavy on vegetables and fruit.

Take snacks of freshly slice fruit to school with you. You can also include some Walnuts or Brazilian nuts to munch on.

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Boredom in Losing Weight?

Diet isn't going to make you slim, but it takes more than a few dietary adjustments to get you into a healthy lifestyle that will benefit you and your waist line for the long term. You can have the most perfect diet plan or program in this world, but if you don't clear up other issues in your life, then you won't lose weight. What does it means?

For the example, most of us after working all day, just sit in front of the TV. We eat while watching TV. Watching TV is boring and if we are bored, we aren't actually relaxing which is what we typically say we are doing when we are watching TV after work. So now that you have established that relaxing time in front of the TV isn't actually relaxing what can you do about it?

Well, if you want to have success in losing weight this is one thing you need to pay attention. The easiest solution is to fill your evening with physical activities that will leave you feeling rewarded and satisfied. What I’m talking is about exercise, more than this there is a need to meet our common needs. These include our need to be creative and to be accomplished. And then, the best way to start this is to write a list of activities that you want to and have always wanted to do. Write down what you enjoy doing.

Sometimes these activities can be a simple thing. For the example, learn how to play guitar or learn to knit. Writing this list will give you lots to do and keep you away from the boredom and unfulfilling "entertainment" that we call the TV. Fight your evening boredom, and losing weight will become less or a battle and more something that happens to you.

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3 Tips to Speed Up your Metabolism

Slow metabolism are often to blame for obesity. Yup, the main culprit behind obesity is our metabolic process. Metabolism is defined as the rate in which our body burns energy. As we age, our bodies slow and our metabolic rate drops dramatically. This is not a sealed fate, however. But there are ways to speed up metabolism that can help in weight loss. Here, another tips to speed up your metabolism:

1. Avoid cutting excess calories. The best ways to speed up metabolism is to provide you’re your body needs, enough energy for our body. If you drastically cut your calories intake are actually stalling your metabolism as the body, protecting itself from starving, slows its natural processes in order to hoard energy. The ideal amount of calories to consume can easily be calculated by multiplying your weight times 11. For example, if your current weight is 120 pounds, your goal should be to consume around 1,320 calories daily. These calories should be in the form of lean protein, fruits and vegetables, whole grains, dairy and small amounts of essential fats.

2. Smart exercise. However, exercise is vital when working to speed up metabolism. One reason is that muscle burns more calories than fat does. You don't need to spend an hour straight working out; it is actually more beneficial to break up workouts into two or three smaller sessions. Integrate high interval training into your workouts; short, furious bursts of 6-8 seconds of biking or running followed by 10-12 seconds at your regular pace burns calories fast. Weight lifting is also a key component to speed up metabolism, as it remains revved for up to two hours after a workout.

3. Don't skimp on sleep. Good sleeping habits of 7-8 hours of shut-eye each night helps keep your body's engine stoked. Skimping on sleep leaves you tired, with deficient energy for your body to function. There are several methods of attaining relaxing sleep; meditation, reading a book or taking a warm bath before going to bed helps your body and mind relax and prepare for sleep.

Following these tips will help not only help you to speed up metabolism, but will enable you to safely start out to lose 1 to 2 pounds every week.

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How to Get a Flatter Tummy

When the overweight people look into the mirror, they are disappointed or depressed at what they see. They look at the handles around their waists or their paunches, both of which are the result of many years of no exercise and bad eating habits. They wish that these unsightly appendages would go away and that they would have a flatter tummy. Then many of them make shallow mental resolutions to do something about what they see, but only few actually take the action to do so.

But regular exercised alone will not drop those excess pounds of fat, especially around the tummy area. You have probably already felt it yourself; that regular abdominal workout routines, even though intensive, do very little to flatten your tummy.

There are many factors that affect why exercise alone is never work. Stress and a Poor Diet are will render any weight loss exercise bootless. Alcohol drinking is another factor, since it will trigger weight gain. Alcohol increases the cortisol level in the body which sends fat to your tummy.

If you want to have a flatter tummy, you need a discipline and control on your part. There are three crucial factors will help you to get a flatter tummy:
1. Aerobic Exercise - This type of exercise increases your heart rate, and helps you lose the excess pounds. Try it at least 30 minutes per session 3 to 4 times a week.
2. Healthy Diet - Your daily meals should consist 50% vegetables and fruit, the rest protein and low fat carbohydrate.
3. Fiber - At least 25 to 38 g in your daily diet. Fiber helps you avoid constipation, it reduces hunger by making you feel full longer.

If you want to lose weight quickly and get a flatter tummy, you also need to change your lifestyle. You will need to implement a safe and healthy diet along with regular exercise.

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Cheating for Losing Weight

However, as a human being, we are not perfect. Yet when it comes to weight loss, we think we have to be perfect. As soon as you slip-up, even just a little, you beat yourself up with words like lazy, undisciplined, failure, and hopeless. Then the inevitable happens once more - you quit.

How about trying a new tactic for weight loss? Cheating. The “80/20 Rule” - or how to legally cheat guilt-free. Let’s say we dress casually about 80% of the time (more like 99% of the time for some of us - giggle, giggle), and we dress-up about 20% of the time.

Do the same with your eating habits. 80% of the time, when your day and your food are routine and under your control, fill-up on those weight loss heroes: whole, unrefined fruits, vegetables, grains and beans, like in my 10+10 Eating Plan for Life.
(Tip: eating vegetables is kind of like consuming air with lots more nutrients - very few calories - so use your basic weight loss sense and fill-up on them first, along with their buddies - fruits - 80% of the time that is.)

Now for the fun part of cheating, when you go out with your family or friends for a holiday or special occasion, and you’re just in the mood to “be naughty,” go ahead, make your day, and be your most “naughty” self. That’d be about 20% of the time.

Built-in flexibility in your weight loss eating plan allows you the freedom to make nutrient choices-80% sensitive choices and 20% “just because I prefer to” choices-while steady shedding pounds and building health and fitness. So when you wake up tomorrow morning, ask yourself, “Is this a regular, casual kind of day (or meal) or a dress-up kind of day (or meal)?”

Follow this 80/20% rule for that day and the rest of the week, make your decision and enjoy. The faster you admit that you aren’t perfect, you’ll never be perfect, and you don’t have to be perfect, the faster you’ll return on track to the permanent weight loss you long for and so deserve. The only obstacle in weight loss is to stop.

And you are not a quitter that much I know for sure, because you read this article until finish. Create lots of magical moments for you and your family this holiday season and remind yourself how blessed you are.

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How Burn Belly Fat

How burn belly fat? This is the question that people always ask, because the number one areas that people want to lose is the stomach. Many people are trying to burn belly fat by doing an endless amount of crunches and abdominal exercises, and that’s doesn’t work. Another people will do a long, steady state aerobic cardio. However long cardio hasn’t proven to be totally efficient at bringing everybody shredded six-packs.

And the best way to burn belly fat is a training protocol called High Intensity Interval Training (HIIT). It is a short burst of high intense activity at about 80-90% of your maximum effort (100% is as hard as you can possibly go) and then ‘resting’ for a longer period of time at about 30% of your maximum effort. But, how effective it is?

Steve Boucher, a fitness professional in Australia, came out with some interesting findings in a research study he performed about HIIT. During a 15 week study he had women perform either HIIT or steady state cardio for 45 minutes 3 times a week. The HIIT group performed a 5 minute warm-up, did 8 seconds of bike sprints at 90% intensity with 12 seconds of ‘rest’ at 30% intensity for 20 minutes, and then finished with a 5 minute cool-down. At first the HIIT group only did 5 minutes of HIIT and built up to 20 minutes by the sixth session (2 weeks).

Here’s what he found:
• The HIIT group lost 3 times more fat then the steady cardio group
• The HIIT group worked out half as much then the steady state cardio group
• The HIIT group lost a significant amount of fat off of their stomach

If you are currently performing long, steady state cardio you could be holding yourself back from maximum fat loss. And if you’re trying to shed that ugly belly fat from your body then interval training is the way to go.

Another thing you need to know about how to perform interval training properly is taking into consideration the length of the ‘work’ interval. If the ‘work’ interval is 30 seconds long then your 80% intensity should be able to handle the 30 seconds, but you should not be able too much longer than that.

And the most important thing, especially for beginner, you should shorten up the length of your high intensity intervals. Generally, most of my beginning clients do 15-20 second intervals at 80-90% of their max with 90-120 seconds ‘rest’ at 30% of their max intensity. Typically 5-6 intervals are sufficient to begin with.

Try to do it with a 5 minute warm-up and a 5 minute cool-down.

As you progress all you have to do is make the intervals longer. Perform anywhere from 30-60 second hard intervals with 30-120 ‘rest’ intervals. Perform anywhere from 6-8 intervals and you’ll be burn belly fat in no time.

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