What Is the Best Cardio For Weight Loss?

While cardio plays an important role in weight loss, this should be combined with proper diet if the long-term benefits are still to be achieved and maintained. In fact the right diet is a key factor while trying to cut weight and improve your overall health. However, when it is combined with the right cardio exercises for weight loss as well as weight training programs, the combination will bear more fruits. So what is the best cardio for weight loss?

This will depend on your physical capabilities, personal preferences and limitations. If you are the type that loves jogging, you should go for a job. If walking is your thing, then you should walk. Whether it is playing basketball or a combination of different activities, you will need to choose an activity that is suited to your need. The key thing here is to ensure that you select an activity that you enjoy daily and ensure that you are consistent with it. You can expect to lose around 1 or 2 pounds every week. If you stick with this number in the long-term, you will definitively see success. Here are some other cardio activities that are worth considering.

Speed walking

This could be through indoor track, treadmill or even outside. One research concluded that overweight women who engaged in speed-interval walking workouts that lasted for 45 minutes for each session combined with weight training toning workouts for 4 times in a week were able to lose 23 pounds within a period of 16 weeks. You can walk in the evening and explore the new areas in your neighbourhood so as to keep the walk interesting and fun.

Jogging

This is an exercise that we all understand. All you will need to do is to jog at your desired speed. Also ensure that you have the right footwear so that you do not get blisters.

Stationary bike

This is a key exercise for toning the legs on top of burning calories. As you exercise on a stationary bike, it is important to ensure that the machine has been set in enough resistance. This will help you to avoid peddling yourself off from the bike and if necessary, you can sprint.

Elliptical machine

You can start by setting the machine in a comfortable level and ensure that you continue in your own pace to ensure that you workout hard enough in a way that enables you to burn the right calories. Engaging in some short high intensity intervals for a period of 30 to 60 seconds will work very well and the exercise will enable you to sweat much. Ensure that you have 3 to 5 minutes of cooling down.

Basketball

You can choose to shoot baskets on your own or you engage in a game with friends. Ensure that you remain constantly on the move, running to the court ends while using both baskets. For the best cardio to lose weight, contact Muscle Prodigy.

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Top 10 Myths About Weight Loss

MYTH 1: SPOT REDUCTION WORKS

It is widely believed that if you focus your exercise and weight training on specific areas of your body that you will be able to reduce the amount of fat in that specific area or region. In reality, there is no such thing as spot reduction, and instead, as you begin to work out and exercise you will start to lose weight evenly throughout your entire body. Just the same, another common myth is that a high number of repetitions will burn more fat when in truth, fewer repetitions with heavier weight will actually cause you to burn more fat in a shorter amount of time than a higher number of reps with a lighter weight.

MYTH 2: DRINKING COLD BEVERAGES REDUCES FAT

This is a very common myth that actually is believable if you consider the reasoning behind it. The myth goes on to indicate that because your body needs to heat up the water, it automatically begins to burn calories whenever you drink cold water. This calorie-burning frenzy continues until your body has adjusted the water temperature to be that of your regular body’s warmth. While drinking water (at any temperature) is an important part of any weight loss system, don’t count on losing weight just from drinking alone. Water helps flush out your system keeping you healthy and free of toxins, but you cannot burn calories just by drinking it without a healthy diet.

MYTH 3: ELIMINATING FOOD GROUPS WILL CAUSE FAT LOSS

This myth is a bit confusing, so let’s set the record straight. Eliminating (or at least minimizing) certain foods such as foods that are high in sugars) should be part of your transition into healthy eating. You always want to minimize the number of high fat (low energy) foods whenever possible. However, eliminating complete food groups from your diet and focusing on eating only one kind of food is not only very difficult to stick with, but in order to maintain a healthy diet, you need a well-rounded selection of wholesome foods from all of the food groups.

MYTH 4: LOW-CALORIE DIETS ARE THE ONLY WAY TO LOSE WEIGHT

Nearly every diet out there focuses on lowering your calorie intake and increasing your overall level of activity, and rightly so. The problem comes when dieters believe that by dramatically reducing their calorie intake they will shed the weight and keep it off. It’s important to gradually reduce your calorie intake so that your body’s natural system doesn’t shift into ‘starvation’ mode, which triggers your system into believing that you need to store food for a possible period of famine (this has been part of our system since the beginning of man). You also need to watch out for a disruption in your body’s natural metabolic pace, as dramatic reductions in calories can slow it down making it harder to shed those pounds.

MYTH 5: YOU MUST WORK OUT AT SPECIFIC TIMES

I’ve seen this myth circulate the weight loss communities many times over the years and while the “best time of day” always seems to change, the basic idea remains the same: You need to work out at specific times for maximum results. In reality, you really don’t have to work out early in the morning, late at night, or anything in between as long as you are actually exercising. Focus more on maintaining a consistent schedule of activity and less on when you actually get it done. For busy moms to business owners, being able to set a specific schedule isn’t always the easiest thing to achieve, so it’s great news that the real facts are that regardless of when you actually exercise, your body will burn the same amount of calories for the same workout regardless of the time of day.

MYTH 6: YOU MUST WORK OUT FOR XX MINUTES BEFORE IT BEGINS TO WORK

I used to believe this myth myself. The idea behind it is that your body must “warm-up” for a period of time before it shifts into “fat-burning mode”, and so anything before xx minutes simply doesn’t count. This is complete nonsense! While you should always work towards incorporating a warm-up period (as well as a slow down process) during your workouts, you actually start burning fat from the moment you begin!

MYTH 7: EAT FAT BURNING FOODS TO LOSE WEIGHT

If you ever truly find a food group or item that will cause instant weight loss, please, let me know! Realistically, there are no foods that instantly burn fat, however, there are food types that can increase your metabolism (which will subsequently, help you lose weight).

MYTH 8: HIGH PROTEIN/LOW CARB DIETS ARE BEST

These diets are typically difficult to stick with because they are very limiting in what you are allowed to eat. Furthermore, the reality of the matter is that while you may lose weight quickly at first, your body will plateau and you will find it difficult to get past the “hump”. Instead, focus on following a healthy eating plan that encompasses foods from the four food groups, ensuring that you not only are given added flexibility in your meal options but that you are receiving the minerals and vitamins that your body requires.

MYTH 9: EAT LESS AND BURN MORE

Did you know that there is such a thing as a “Sumo Diet”? It’s thought that Sumo wrestlers eat just before retiring for the day, and rarely eat throughout the day itself as a way of packing on pounds. The reason for this isn’t because eating after 7 pm actually causes major weight gain (the number of calories you have stored at the end of the day will still be transformed into fat regardless of when you ate), but instead, they do this because when you eat less your body ends up storing more fat, while decreasing your metabolism rate. It’s important to eat regularly throughout the day, preferably 6-8 times (three meals and healthy snacks every two hours will keep you satisfied and trigger your body to stay in constant fat-burning mode).

MYTH 10: ELIMINATE ALL FAT FROM YOUR DIET

This myth is not only extremely difficult to do, but it actually can harm your system. We all need fat in our diets to survive and to feed our muscles and encourage growth.

While reducing your fat intake will help you lose weight, it would be very difficult, if not impossible, to reduce it altogether.

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Metamucil for Weight Loss

Metamucil is a great product with tremendous health benefits. From lowering cholesterol to controlling one blood sugar levels, Metamucil is much more than a supplement for helping bowel movements. But the one area where Metamucil is not great at is weight loss.

Because of the many benefits that Metamucil brings to the table, the natural inclination would be to think that it would also be good as a weight loss supplement. Certainly, it could be no worse than some of the pills and fads out there. But to understand whether Metamucil would work as a weight loss supplement, one must first look what its main intent is.

The FDA’s recommended total dietary fiber intake is around 25 grams daily. Cup of broccoli has about 2.5 grams. A medium banana has bit more than 3 grams. A cup of split pea soup has about 16 grams. Lentils are also high fiber. But truthfully, for the “average,” overweight American, getting enough fiber is a task.

And why is fiber important? In a word (or two), it’s all about digestive health. Fiber moves stuff along. When waste builds in your digestive infrastructure, nothing good can come of it. It could increase your risk of colon cancer, and certainly leave you constipated. Fiber goes a long way in keeping your digestive track clean.

It feeds good bacteria to your gut. fiber also slows digestion. Which is particularly important when it comes to the subject of sugar. By slowing sugar’s absorption, fiber can help in achieving and maintaining healthy blood sugar levels.

So, how does Metamucil work? First, its fiber from psyllium husks. When digested, these psyllium husks will expand in your digestive tracts and become a gelatinous “blob”. This causes your intestine to contract and start pushing this blob through. Metamucil began its life as a laxative, to stimulate bowel movements and to reduce symptoms of constipation, and maybe diarrhea.

Along the way, FDA concluded that a healthy diet that was low in saturated fats, cholesterol, and high fiber could reduce the risk of heart disease. Additionally, some tests showed fiber to have a positive effect on control blood sugar levels. It was and is good. Because Metamucil is fiber, Metamucil reaped the benefits of this good news.

But the segue to weight loss is not as concrete as some would have you believe. The notion that Metamucil can be an effective weight loss supplements comes in two parts. First, taken before a meal will give one a sense of fullness. After all, the psyllium husk will expand in your stomach. And this sense of fullness translates to eating less. In that regard, Metamucil can be a great to gain some control of one’s appetite. And it goes without saying, to one cannot begin to lose weight until one can control one’s appetite.

Second, Metamucil moves things along. It hinders the absorption of sugars and moves waste out. As side note, not only does Metamucil hinder the absorption of sugars, but it can also block the absorption of several things such as medications and other supplements. Metamucil recommends taking medicines 2 hours before or after drinking Metamucil or see your doctor.

This is important in that the less is absorbed, the less goes to your belly fat. But Metamucil slow the absorption. It’s not like Orlistat that decreases the amount of fat absorbed in the intestines. Fiber works in a general sense. In a way, Fiber is more about balance.

So really, Metamucil is tool. To lose weight, the overarching principle is simple. It is to achieve a caloric deficit on a sustained basis. To lose weight smartly, that is in a healthy way, the objective is to eat clean combined with aerobic exercise to strengthen your cardiovascular system and resistance training to maintain muscle mass.

Metamucil is a great tool to help control appetite. It bridges the fiber gap when the diet may be lacking. It promotes great digestive health. While taking Metamucil is clearly good for your health, Metamucil in and of itself is not going to help shed those pounds.

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The Top 10 Weight Loss Secrets

For many, weight loss seems like a difficult thing. Maybe you’ve tried things in the past…diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn’t come off at all, or it comes right back on.

Why do you think that is?

I believe that successful weight loss is based on a combination of sound nutrition principles, and regular exercise. Sounds easy, right? But here’s the catch…THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can’t seem to get results?

I’ve created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.

Now remember…I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, “Good thoughts are no better than good dreams, unless they be executed.” In other words, it’s not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.

Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around, and get yourself to where, and to who, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I’ll say that again…YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss, or any other venture you choose to pursue in life.

1. TAKE RESPONSIBILITY FOR YOURSELF

It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it’s finances, relationships, work, family, or health related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, “If only so and so had done this differently, I could have…” or, ” If only I had this, I could…” or anything like this, I suggest you stop and take a good look at the real reason why you don’t have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action, or purpose on your part?

Now, I realize this can be a difficult thing to do, and I don’t mean to imply that everything in every person’s life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person’s life, and can be entirely unrelated to a lack of action.

What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I’m saying YOU HAVE THE POWER TO CHOOSE how you interpret events, and circumstances in your life. If you choose to be a victim, then that’s exactly what you’ll be. If you choose to blame other people, or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!

If you’ve ever found yourself saying…”I just don’t have the time to exercise…I don’t like healthy foods…No matter what I try I can’t lose weight…It’s just in my genes to be heavy,” or anything like this, then just STOP!

I’ve got news for you, my friends. You have the time, you just don’t choose to make it. You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven’t tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle’s waist line looks like, I GUARANTEE you have the power to make your waist line look exactly the way you want it to.

Step 1 is to stop making excuses, and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!

2. FIND OUT WHY?

This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off….the big WHY. Why do you eat? I don’t mean to offend anyone, but I’m going to assume that if you’re overweight, you don’t only eat because you’re hungry, but for a variety of other reasons as well. A lot of people eat because they’re bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.

For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.

I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.

So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.

3. THERE ARE MANY PATHS…THERE IS ONLY ONE WAY

As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs…some no carbs…some say only the right kinds of carbs…some say meat only…some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?

The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success…the key for you as a health conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets work. What is the effect of “good” carbs on the body? What is the effect of “bad” carbs? What happens, on a physiological level, if you eat no carbs, or only carbs…I want you to understand the importance of finding out WHY.

The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want, and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU. One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.

So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food, or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. The key is to understand WHY it works, and then CHOOSE the one that is right for you.

4. DIET

Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which “diet” you choose, ultimately weight loss success will not be yours.

So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercise? Are you going to do a lot of anaerobic exercise? How often do you plan on exercising? How active are you in your daily life outside of exercise?

Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. The key is to choose the healthiest foods possible that fit your tastes, and that meet your requirements. Diets are not one size fits all.

Your body’s main source of energy is carbohydrates, which come in two forms; simple and complex. Complex are starches from grains and vegetables. Examples of simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.

Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered “essential” amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal based foods, chances are you have nothing to worry about. However if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals, and your activity levels.

Fats are often misunderstood. People shy away from high fat foods, consistently looking for “low” or “non-fat” foods, when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people “fat” because it is so calorie dense. One gram of fat has 9 calories, whereas a gram of carbohydrates, or protein has only 4. There are different types of fat, some of which are healthy for the body, and some which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods which contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.

Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn’t be having to attain weight loss success. The answer lies in understanding your body’s requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don’t try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.

5. EXERCISE

Exercise is such an important tool in not only losing weight, but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence and self image.

Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.

Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems which provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Every body is capable of great things. Every person has enormous potential. I’m not saying you need to climb a mountain, or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.

As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!

Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight through applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can’t ignore, or skip this. If you want to lose weight and be healthy, and you’re serious about it, then get serious about starting an exercise program…TODAY!

6. COMMITMENT

In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.

Know that if you’ve taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully it’s one you can maintain as away of life, and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.

No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen, until you reach your goal. Commit to your program!

7. CONSISTENCY

This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say “location, location, and location!” Well, for weight loss success it’s “consistency, consistency, and consistency!” It’s not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the “right” or “best” or “fastest” way to lose the weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.

This point is SO important. It’s small changes in the wrong direction…an accumulation of bad habits over the years that lead to weight gain for most people. You don’t just wake up one day over weight, and you won’t just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction…by accumulating good habits, and practicing them every day, you WILL make progress every day.

The important thing here is not to get discouraged…to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don’t punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I’m talking about?

It’s so important to choose a path, but even more important to STAY ON IT! Remember, it’s the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!

8. ACCOUNTABILITY

Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.

Find someone,…a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It’s A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.

The right person to keep you accountable depends on you. Just make sure it’s someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.

9. TIME

This is an important part of the weight loss process, and one which is often diminished, or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won’t “unhappen” all at once either.

I am sorry to break this to you, but I’m sure if you’ve tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this…THERE IS NO SUCH THING AS A QUICK FIX. Programs, or people who try to sell you, or tell you otherwise are out for your money, not your success.

If this is not what you want to hear, I am sorry. If you don’t believe me, that’s OK too. But how many times have you tried, how many different “fast” ways to take weight off have you tried, that haven’t worked?

This is because it’s a process. It’s a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It’s about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.

Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That’s right. Probably not what you wanted to hear. BUT THAT’S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you’ve chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I’m getting at here?

Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don’t be discouraged…BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!

10. BELIEVE IN YOURSELF

If you’ve taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you’ve tried things in the past, perhaps several times, and seen no results or seen the weight come back on.

But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You’ve taken responsibility for your actions. You’ve figured out why you eat. You’ve chosen a path based on your diet and exercise preferences and requirements, and you’ve realized there is no ONE right way to lose weight. You’ve COMMITTED to your program, and committed being CONSISTENT. You’ve found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now…believe in yourself!!!

You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.

I want you to succeed. Apply these principles to your life, and I guarantee your success. YOU CAN DO IT!

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How To Use Weight Loss Supplements?

Supplements are not a good choice to lose weight but they are getting popular day by day. It is better to do exercise and dieting instead of taking supplements. However, it is not possible to recover from illness without medication and health advice. Similarly good supplements will do the same job for you.

They will assist you in losing weight and achieving your natural balance. Basically, there are 4 reasons to use a weight loss supplement.

  • Stimulation to do exercise
  • Increased metabolism rate
  • Appetite suppression
  • Melting away fat

A weight loss plan is necessary before you use a supplement. This plan will give you a sense of direction and it will tell you how to use a specific supplement. Write down your health goals and divide them in different groups.

Different supplements serve different purposes. During your dieting course, you may feel hungry all the time or maybe it is hard for you to stop craving. Supplements will help you control cravings and do some dieting. Appetite suppressors do this job. Be careful while using this supplement. Feeling hungry is a good thing and we do not want to cheat our digestive system. Excessive use of this supplement is not good for your health.

Weight loss cannot be achieved without dieting and exercise. If it is hard for you to do exercise, stimulative supplements like green tea or caffeine made products will do the job for you. Walk for 20 minutes daily and do some cardiovascular exercise.

Some supplements will help you increase your metabolic rate; which means you are burning more calories per minute. By the passage of time, our metabolism rate gets slower and that is why we gain weight and lose muscle mass. Supplements named as “thyroid regulators” do the same job.

Do not use thyroid regulators without the consent of your doctor, because they will inject certain hormones in your body and they will affect your thyroid gland.

Some supplements are used for melting fat. Some side effects are associated with these supplements. You may feel weak or tired during the usage of this supplement.

Here are some good rules to use a supplement. They are rules, so you will have to follow them.

Consult your doctor before you use any supplement or weight loss product

Read the label, dosage and cautions

Do not take more than the dosage prescribed

Tips to use a supplement:

  • Start with little amount. You may feel dizziness, headache, or pain. For instance, if the prescribed amount is 1-tablespoon use half tablespoon for first 3 to 5 days.
  • Proper diet plans are necessary for your health. Eat properly. Do not starve yourself.

Best of luck!

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Weight Loss Tips and Tricks For Effective Weight Loss

Everyone wants to look good today, especially the young. But more and more people today understand that looking good need not be healthy, and being healthy is more important than just looking good. Of course, the better deal would be to look good and healthy.

Many would assume that you can just lose some weight or pockets of unwanted fats here and there in your body; and that constitutes weight loss to good health. But nothing is farther than the truth. To lose weight and keep healthy is to burn more calories compared to what you take in.

Your optimal weight is measured by your BMI which relates your height and weight measurements to the amount of fat in your body. More and more Americans are overweight today as they consume more saturated fat or processed foods which attract more diseases.

Losing weight is usually easy for many but the challenge is maintaining the weight loss. However, if you adopt a weight loss program on a regular basis, it will be easy.

Tips and Tricks

Here are a few tips and tricks for your weight loss program to work effectively.

Have more low nutrition foods, such as fresh fruits and green veggies; these contain less calories and high fiber, which translate to faster weight loss and keeping extra weight at bay. Avoid highly saturated fatty foods like deep fried foods as extra fat is always stored away as excess fats.

Part of the weight loss maintenance program calls for a fewer food selection especially snacks. The fewer choices you have in front of you, the less tempted you are to binge.

Drinking lots of water or low calorie beverages is an excellent way to keep your weight consistent as you get full with water instead of fats.

Listen to your mom who always tells you to chew your food. There is a lot of truth in that advice as it would take you longer to finish your meal, which you would feel fuller than if you were to gobble down quickly.

It is crucial to stabilize the amount of sugar in your blood to maintain your weight loss. This can be achieved by eating the right types of food such as whole grains and dried beans which release their glucose slowly into your blood streams.

Others who love the hot pepper have the advantage of another way to maintain their weight loss by taking on a bit of hot pepper with mustard on their meals. This easily increases the body metabolism by 25%.

Changing certain foods will go a long way as in using low fat and sour cream instead of the full cream. Changing the way you cook your foods or how they are prepared gives you greater control on maintaining your weight loss.

There are so many ways you can work on to lose weight and to maintain it.

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Benefits of All Natural Weight Loss Supplements

People all around the globe want to have a flat stomach desperately, and this is why they are increasingly opting for all natural weight loss supplements that promise quick results without any side effects.

You can also find several diet pills that are useless as they increase the risk of heart attacks and diabetes. No matter how strongly a pill claims to reduce your weight fast, you must understand that there is no magic pill that will melt away the pounds.

A natural supplement is a good alternative for those people who want to stay away from chemical-based, harmful weight loss supplements that damage heart valves. Thus, all natural weight loss supplements are safer alternative to losing body weight. It is also important that you are positive towards losing weight if you want the natural supplement to work fast.

Selling natural supplements to lose those extra pounds is a big business in the U.S. as Americans spend billions of dollars on such remedies. Even Hollywood celebrities promote all natural weight loss supplements and programs. However, one key aspect of herbal weight loss supplement is that the FDA department that is responsible for drug safety does not check natural supplements. Thus, as a consumer, you need to be extra careful before you buy any weight loss supplement as the claims made by the manufacturer can be false.

Medical research suggests that the topmost method to attain flat stomach is by restricting the calorie intake and increasing the physical activity. Turning to diet pills that artificially stimulate the metabolism to lose weight can do more harm than good. So, always trust only natural supplements.

There are several natural ingredients used in natural weight loss supplements, so when buying one you must look for them. Take a look.

• Green tea extract is commonly used in herbal supplements as it helps to speed up your metabolism and burn fat. It is a powerful supplement to kick-start slow metabolism. According to research, green tea can increase burning of calories while you are resting by 4%.

• Another natural ingredient is Hoodia that is a natural appetite suppressant.

• Glucomannan (extracted from the Konjac plant) is yet another ingredient that slows the rate of absorption of carbohydrates and also works as an appetite suppressant.

• The two effective natural supplements that are used to reduce blood sugar are l-arabinose and chromium. Both help decrease blood sugar by reducing sugar enzyme action and removing glucose from the blood by shifting it to the cells where it is transformed to energy.

• More natural supplements that help lose weight are white bean extract and irvingia. They help in managing diabetes and reducing weight.

Turning to dangerous fad diets and pills to lose weight can result in serious consequences. So it is best to eat a healthy diet and follow regular exercise regime combined with ONLY all natural weight loss supplements to get the body of your dreams.

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Weight Loss – Fat Loss Diet Mistakes To Avoid When Looking to Lose Weight

Are you on a fat loss diet? If so, there are a few mistakes you will want to avoid. These errors happen time and time again and take any well-meaning dieter away from their goals. By arming yourself with the following information, you can ensure you stay on track to greater success…

1. Not Tracking Calories Religiously. If there is one thing, everyone should do while dieting it is track calories. If you are serious about seeing the best results possible, you will find a way to make this happen. Yes, it can be a nuisance, but it is the way to guarantee you get the results you are after.

Eventually, you may get to the point of being able to eyeball servings but to start with – count, count, count.

2. Neglecting Your Fiber Intake. Do not forget your fiber intake! It is easy to leave fiber in the dust thinking it is just another carb so to be avoided. However, high fiber diets produce favorable weight loss results. You are better off eating more fiber even if it means eating a few extra carbs some of the time.

Besides, fiber is just plain healthy. It keeps you regular, helps to balance blood sugar, and can aid in the prevention of heart disease.

3. Thinking “Calorie-Free = Weight Loss Friendly.” Another mistake you will want to avoid is thinking “calorie-free means weight loss friendly.” Too many people get caught up in this trap because it would seem to make sense.

If a portion of food does not contain any calories, how could it impact your body weight? However, here is the deal: sometimes calorie-free foods can cause food cravings to set in, and these food cravings can leave you wanting foods you otherwise would not be eating.

If this occurs, you will be taking in calories you need to avoid, and this is what will lead to weight gain.

4. Eating Too Few Calories Each Day. The last weight loss mistake to avoid is eating too few calories each day This one may seem silly – how could a low-calorie intake be a problem? Eating too few calories each day will set you up for…

  • a slower metabolism,
  • binge eating, and quite possibly,
  • lean muscle mass loss.

It is just not something you want to do as a calorie is the amount of energy needed to convert a certain amount of food to fuel

There you have four fat loss mistakes it would be a good idea to avoid. Are you falling for any of these?

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What Is Autosuggestion And Can It Help With Weight Loss?

Autosuggestion is not some new wave mumbo jumbo, it is a psychological technique that has been used for more than a century. Autosuggestion harnesses the power of your subconscious mind in order to influence your behaviour, but is it something that can benefit you?

There is an expression that says that you are what you think, we are all products of the sum of our thoughts. We are only limited by the ceiling we set in our own mind. The way you picture and see yourself (self-image) is crucial to your long term success and happiness. Your behaviour and the habits you form are in part down to your thought patterns.

What Is Autosuggestion?

Autosuggestion works on the concept that in order to change our behaviour, traits or habits, we must first change our thinking. Autosuggestion is often used in self improvement programs to help achieve a specific goal such as:

  • Losing Weight
  • Quitting Smoking
  • Increasing Confidence
  • Attracting Wealth
  • Enhancing Sporting Performance
  • Curing A Phobia

Autosuggestion involves filling your subconscious mind with positive instructions on a regular basis. Your subconscious mind constantly takes in information through your senses, but a lot of it is negative. Your conscious mind acts on the information that is taken in through your subconscious mind. One way this is achieved is by using affirmations, these are positive statements that you repeat on a regular basis each day, normally when you wake and prior to bed. These statements will relate to whatever you are trying to achieve. For autosuggestion to work, you must rid your mind of any negative thoughts as soon as they appear.

Use I Am Statements

Your suggestions should relate to an outcome or goal that you desire. Positive statements that start with the words I am can be very powerful indeed. This is because you are making a statement in the present which relates directly to you, for example if your goal is to lose weight then you could use the following statements:

I am getting slimmer every day.

I am going to lose 15 pounds.

I am eating a healthy diet every day.

I am getting fitter and stronger.

I am looking better than ever.

Can Autosuggestion Work For Me?

In the beginner, autosuggestion will feel very alien to you, and you may feel a little silly, but stick with it. You must also put some real conviction into your autosuggestion program and believe that it really is going to work for you. Practice autosuggestion every day and start seeing yourself how you want to be.

Autosuggestion And Weight Loss

Autosuggestion can help you lose weight, but you will also need a healthy diet and an exercise program. Start picturing yourself looking slim and healthy, intensely imagine how you will feel and what you will be wearing. Build up positive pictures in your mind, backed up with positive suggestions in the form of affirmations. It will help you to change your eating habits exercise habits.

Make your subconscious mind a place full of positivity and harness the power of autosuggestion.

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Weight Loss Strategies 101

When it comes to weight loss, it is true that there is no one-size-fits-all solution. What works for your friend may not work for you. This is because of the fundamental fact that the biological responses to each and everyone’s body is different and the reason for that depends on various genetical and diet factors. Therefore, in order to determine, what works best for you, you need to try few different options and be patient with each one of them until you hit the jackpot of your weight loss strategy. It is understandable that it is easier said than done, but with a little bit of commitment, it is definitely not impossible. This article is about two of key elements that are contributing factors of your weight loss strategy.

1. Proteins, fats and carbs:

It is true that your food intake can be the biggest player in your weight gain as well as weight loss strategy. Again, same food does not have same effect on two different people. It may not even have same effect on you if you try it over a period of time. Also, after changing your dietary habits, do not expect to see the results immediately or all at once. The effects are usually indefinite and imprecise. If implementing a dietary strategy over one-week cuts 1 pound of weight, it is not necessary that continuing to implement same strategy over the next week will slash another pound from your weight. It could be more; it could be less. It is said that eating carbs create craving for more carbs, hence eventually increasing your weight. If you want to cut your weight, cutting carbs is the first step followed by cutting bad fats.

2. Exercise:

Although food is the most important factor of your body weight, exercise plays an almost equal role in getting you close to your weight loss goal. Exercise speeds up your metabolism. One of the biggest benefits of exercise is that it burns fats in your body, and it does so quickly. If you don’t do any exercise at all, your body might still burn fats in doing daily physical activities, but it will be extremely slow. Just like setting up your dietary plan, you don’t need to spend a lot of money to come up with an exercise plan. When it comes to exercise for losing weight, you should do what you enjoy doing. Walking, cycling, hiking are activities that only need time and a little bit of commitment. Whatever exercise you choose to go with, make sure you do it in sets with appropriate intervals between sets. Don’t exhaust yourself to an extent that you feel tired the following day to do any exercise at all, hence slowing down your overall weight loss progress.

These are the two fundamentals of weight loss. Start with these and track your progress over a period of time. Don’t hesitate to change your plan if you need to.

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