The Positive Fitness Formula For Losing Weight or Fat

Does this sound like you?

• You find it hard to make time to exercise
• You find it hard to find the motivation to exercise
• You are frustrated that you are not getting the results you want
• Other things in life keep cropping up and get in the way of you getting the body you want
• You are not sure that getting the body you want is even possible
• You need someone to give you that push in the right direction
• You feel guilty spending time and money on yourself
• You dream about your perfect life and body but you don’t know where to start

If any of that sounds familiar, I want you to know that it’s ok and you’re not alone

Life can be extremely busy with a number of demands for our time and it can be challenging to be able to fit time in for ourselves between work, family and other social activities.

We are bombarded with misleading information about diet and exercise, most of it contradictory. Much of it comes from billion dollar slimming companies promising amazing amounts of weight loss with quick-fixes, counting calories or checks. It can all be rather overwhelming and before we know it, a few weeks or months have passed and we haven’t moved that far forward.

If only we could have an easier way of doing things and get long-lasting results...

The good news is, the Positive Fitness Formula IS a solution

I believe life should be about creating balance so we can look after ourselves and have more energy to take care of our other demands. Life should also be enjoyed, exercise should be fun, food should be celebrated and make the most of every moment we have. When making changes to our body, I believe it should be simple so it all seems effortless.

The Positive Steps for Success I recommend are:

1. Positive Mind – visualise what you want to look like, the clothes you want to wear, the things you want to be doing, how you want to feel once you’ve achieved your goals. Knowing all this and writing it all down will make it easier for you to achieve as you have a clear idea of where you are going.
2. Eat for Optimum Health – diets are often complicated and associated with cutting out the things you enjoy. Eat clean, healthy food avoiding anything that’s processed and contains high levels of sugar and wash down with at least 2 litres of water every day. Top Tip: focus on improving breakfast everyday for a whole week then do the same for lunch.
3. Active – doing more than you do just now will start to get you results. Try walking everyday for 20-30mins whether it’s to work, at lunchtime or in the evening and you will start to feel like you have more energy.Top Tip: get away from your desk at lunchtime for a short walk or park further away.
4. Rest – get 8 hours of sleep every night. Most people don’t get enough sleep and that can have an enormous impact on stress levels and body composition. Top Tip: switch tv/internet/laptops at least 30 mins before you want to go to sleep and read in bed for a while to get the best sleep
5. You – whether its exercise or diet, do what feels best for you. There is no one-size-fits-all solution so do what you enjoy and eat what works for you.

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http://www.stevenbonthrone.com/the-positive-fitness-formula/

How to Lose More Lower Belly Fat

How to Lose More Lower Belly Fat

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. There are 3 causes of the lower belly bulge:

BELLY FAT

Belly fat is the most obvious and common cause of the lower belly pooch. Body fat is a funny thing. Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat. There is no exercise you can do that burns fat in the specific area you want. You just can’t. While it is immensely unfair, it is as it is. When you lose fat, your body decides from where it wants to lose it and in which order. If we could gain and lose fat where we wanted, plastic surgeons would be out of business and breast enhancement (more fat) and liposuction (less fat) would be redundant. 

But alas, these are the two most popular surgical procedures in the US (along with rhinoplasty). So there you have it. You can’t decide that you’re going to lose fat from everywhere but your chest (if you’re a woman) or that you specifically want to lose fat from your belly. The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. 

This is especially true for women, as women are hormonally predisposed to store fat in the lower belly area and thighs. But shifting these last few pounds is like shifting any other, you need to control your calorie intake and exercise. If you’re not seeing results, you may need to implement a new workout routine, step up your efforts or get a little stricter with your diet. High intensity interval training works particularly well in shifting stubborn fat.

POSTURE

Posture can make it seem as though you have a problem with lower belly fat. In fact, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch  and pushing out the lower part of your belly. So it  makes your belly look bigger than it really is, and it also makes you shorter. Even if you’re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. There are stretches that for an excessive anterior pelvic tilt as this video demonstrates. However, if you suspect this may be a problem, your best course of action is to see a health professional for diagnosis and treatment.

LOWER ABDOMINAL MUSCLES

Your lower belly may be pouching out because of under-developed abdominal muscles. Your transverse abdominis, a deep abdominal muscle that wraps around the torso, helps stabilizes your back and also pulls your waistline in, making you look smaller and your stomach flatter. This muscle effectively acts as a corset pulling you in. Standard ab exercises like sit-ups and crunches aren’t going to cut it because they mostly target the upper abs. Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area. Here are 10 amazing exercises that target the lower. 

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http://www.superskinnyme.com/how-to-lose-lower-belly-fat.html

Easy Tips to Stick to Your Diet While Travelling...

1. PACK YOUR PROTEIN

Taking a source of protein with you is the simplest tip of all and can be the most beneficial. Like I mentioned, many restaurants have low protein and high carb/fat foodsThis makes hitting your macros much more challenging. To combat this, you can add some protein to your meal to bring it where you need it.

There are many forms of protein, and any will do. Personally, I enjoy protein bars while travelling because I can put them in my pocket and take them with me. Another plus of protein bars is you don't have to worry about mixing it with water like a powder.

Forgetting to pack protein is a huge mistake if you want to stay fit while travelling. Don't make this rookie mistake and take some with you.

2. PACK CONVENIENCE FOODS

I'm not talking about candy and cookies but healthy snacks that are easy to pack. Convenience foods are a lifesaver because you won't need to eat out as often. This not only saves you money but also reduces the number of calories you consume.

There are many convenience foods I like to take for travelling. Basically, I take anything that doesn't need refrigeration. Below are a few of my favourite's.

• Bagels
• Bread
• Granola
• Graham Crackers
• Apples
• Bananas
• Dried Fruit
• Nuts
• Seeds
• Tuna
• Beef Jerky

These foods give you options for when you are on the go. You can use them for a snack or a whole meal. If you want to make a meal out of them, just pair some of these with the protein you packed. One of my go-to convenient meals is a bagel, banana, and whey protein shake or bar.

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https://www.muscleandstrength.com/articles/10-tips-stick-to-diet-while-traveling

Shred Belly Fat – How to Get Admirable Abs!

 Shred Belly Fat – How to Get Admirable Abs!

Women want a flat, toned midsection, men six-pack abs. Despite these aspirations, most of us are heading in the wrong direction and gaining more and more belly fat, year upon year. You might be overweight or might be lean and have too much belly fat. Irrespective of your BMI, there are many health risks associated with belly fat. You can’t sleep as well as you used to, your lower back aches and exercise causes your knees hurt. Worse than that, belly fat releases biologically active substances that cause metabolic dysfunction such as diabetes, insulin resistance, metabolic syndrome, heart disease, and more.

Your belly fat might just be killing you slowly. But lets be honest, despite all the health risks, losing belly fat is also about looking good. Unlike other problem areas, a large belly projects out and is instantly noticeable no matter what you wear. Too much belly fat screams look at me; look down here – look at my generous proportions. The good news is you can lose the belly fat.

The first rule of great abs is to blast the belly fat that is masking the abdominal muscles, which lie underneath. You could have the strongest, largest, toughest six pack in the history of mankind, but if they are covered by a layer of belly fat no one will ever know you have them.

CALORIES TO LOSE BELLY FAT

You want great abs, but to get there you first need to lose belly fat through a calorie controlled diet. First find out how many calories you need to maintain your current weight using this calorie calculator, then subtract that amount by at least 500 calories. However, women should not go below 1200 and men 1800 calories per day. Anything more than this and you risk failing in your diet, losing muscle along with belly fat or your body switching into starvation mode. Basically, you’re aiming for moderate calorie restriction. If you want to create a greater calorie deficit to blast.

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http://www.superskinnyme.com/blast-belly-fat.html

6 Eating Rules To Slim Down

6 Eating Rules To Slim Down

 

 

4. Protein

Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer, which is a big benefit when you’re trying to lose weight. In a small 2009 study, participants who ate a higher-protein breakfast were more satiated afterwards (and took in fewer calories at lunch) than those who ate a low-protein breakfast. (Be sure to vary your protein sources and include plant based ones, too.)

5. Water

Studies from Stanford Prevention Research Centre suggest that water helps promote weight loss in two ways. First, drinking more water—at least 4 cups per day—was linked to a 5-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns. Second, substituting water for sugary drinks—sodas, sports drinks, flavoured drinks, and sweetened milks, coffees, and teas—resulted in even more weight loss.

The exact number of pounds lost depended on how many sugary drinks were consumed in the first place, and how many were replaced with water.

Still don’t think you can give up your sodas and mochaccinos? Then consider this: It’s been shown that when people consume a certain amount of calories, they’re more hungry and more likely to overeat at their next meal when those calories are in liquid rather than in solid form. Translation: If you eat a 200-calorie snack, you’ll be more satisfied afterwards and eat less later than if you drink a 200-calorie beverage.

So frequently drinking calorie-dense beverages could increase both your hunger and your calorie intake throughout the day.

6. Green Tea

Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.

In a study at the USDA Human Nutrition Research Centre on Ageing at Tufts University, participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight as those not drinking tea. The tea-drinking group also lost significantly more belly fat than the non-tea drinkers.

If you like citrus, the news gets better. Replacing some of the tea brewing water with citrus juice, such as lemon, lime, orange, or grapefruit, allows your body to use more of the tea’s catechins. You can drink your green tea freshly brewed for a warming hot drink, or chill it after brewing for a refreshing cold drink.

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http://www.prevention.com/weight-loss/weight-loss-tips/eating-rules-faster-weight-loss?s=5

6 Eating Rules To Slim Down

6 Eating Rules To Slim Down

 

   

 1. Fiber

Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer—a big benefit when you’re trying to lose weight. A study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of gaining weight. Each gram of fiber eaten correlated to 1/2 pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time.



2. Calcium & Vitamin D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy.

Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can’t use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you’re full. And if you can’t recognize when you’re satiated, you’re more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain.

Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body.

Daily Recommended Calcium Intake
Men and women ages 19-50: 1,000 milligrams
Men and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D Intake
Men and women ages 19-50: 200 IU
Men and women ages 51-70: 400 IU
Men and women age 71+: 600 IU



3. Good fats
These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat 3-4 servings daily.

A study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check.

More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.

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http://www.prevention.com/weight-loss/weight-loss-tips/eating-rules-faster-weight-loss?s=2

Everything You Need To Slim Twice As Fast

Everything You Need To Slim Twice As Fast

A day on the 30-20-10 eating plan

Hungry? Good! Here's how tasty a day on the plan can be.

Breakfast
Tomato and feta omelet (2 lg eggs, 1/4 tsp canola oil, 1/2 c baby spinach, 1 diced plum tomato, and 1 oz feta); 1 c fat-free milk; 1 pear
429 cal, 26 g pro, 45 g carb, 7 g fibre, 33 g sugars, 17 g fat, 7.5 g sat fat, 585 mg sodium

Lunch
Open-faced tuna salad sandwich (2 oz drained canned water-packed light tuna mixed with 1 Tbsp reduced-fat mayonnaise and spread on 1 slice whole grain bread) and side salad (1 1/2 c lettuce; 1/2 c chopped red bell pepper; 1/2 carrot, sliced; 1/4 cucumber, sliced) with balsamic vinaigrette (1 Tbsp extra virgin olive oil whisked into 2 Tbsp balsamic vinegar); 1 c grapes
491 cal, 20 g pro, 56 g carb, 7 g fibre, 36 g sugars, 21.5 g fat, 3.5 g sat fat, 510 mg sodium

Dinner
3 oz broiled or grilled chicken breast with 1/2 c peas and rice pilaf (3/4 c cooked brown rice, 1 1/2 Tbsp olive oil, 1 oz dried currants, 1 Tbsp chopped onion, 1/2 oz slivered almonds, and salt to taste)
580 cal, 37 g pro, 68 g carb, 9 g fibre, 24 g sugars, 18 g fat, 2.5 g sat fat, 144 mg sodium

Snacks
3 oz fat-free plain Greek-style yogurt; 1 c blueberries
129 cal, 9 g pro, 25 g carb, 4 g fibre, 18 g sugars, 0.5 g fat, 0 g sat fat, 33 mg sodium
12 baby carrots; 1/4 c hummus
136 cal, 6 g pro, 17 g carb, 6 g fibre, 4 g sugars, 6 g fat, 1 g sat fat, 309 mg sodium

Daily total: 1,765 cal, 98 g pro, 211 g carb, 33 g fibre, 115 g sugars, 63 g fat, 14.5 g sat fat, 1,581 mg sodium

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=10

The No Squats Belly, Butt, and Thighs Workout

The No Squats Belly, Butt, and Thighs Workout

 Love Your Lower Body!

Wall Bridge

Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

MAKE IT HARDER


Cross your right ankle over your left knee so that only your left foot is on wall. 

MAKE IT EASIER


Don't use the wall. Keep your feet flat on floor as you lift into a bridge.

Windshield Wipers
Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling. Slowly lower your left leg down the wall like a clock arm toward 9 o'clock, then return to the starting position. Repeat with right leg, sweeping toward 3 o'clock. Continue to alternate legs until you've completed all of the reps. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals

MAKE IT HARDER


Wrap an elastic exercise band around your left foot. Hold both ends at your right hip for added resistance as you sweep your left foot down the wall. Do all reps, then switch legs and repeat.

MAKE IT EASIER


Move your butt 3 to 6 inches away from the wall while performing the move.

 

.Toe Reaches
Lie on the floor with your heels pressed against the wall, your legs straight. Reach your right hand toward your left foot, allowing your right shoulder to raise off the floor. Return to the starting position. Repeat with your left hand and right foot. Continue to alternate until you've completed all reps.

MAKE IT HARDER


Perform the exercise with your feet stacked toe to heel.

MAKE IT EASIER


Reach toward your knees.

http://www.prevention.com/fitness/strength-training/love-your-lower-body?s=2

Everything You Need To Lose Fat Twice As Fast


Triple-interval training: is a technique that can help you go harder and incinerate calories quickly. Here's how it works: Instead of alternating between two intervals—fast and slow, as you would during an HIIT (high-intensity interval training) workout—you alternate between 30-, 20-, and 10-second bouts, building your burn from slow to fast to max.

So what gives this method an edge? It pushes you harder without your even realising it. Even when you think you're in high gear, you probably have the capacity to push a little bit more. Here, the last interval forces you to dig down and find whatever you have left to burn, and because you know it'll be brief (you can do anything for 10 seconds), you're less likely to slack off, says Jens Bangsbo, ScD, professor of exercise physiology at the University of Copenhagen. Those last seconds spike metabolism, endurance, and speed.

Danish runners tried it and proved the theory: They shaved seconds off their times and lowered their blood pressure, all while cutting their mileage in half. When we tested it on walkers, they lost up to 11 pounds and more than 12 inches in 8 weeks. Try it with whichever activity you like best to supercharge your burn; throw in some lower-body toning moves; and then, since balance is everything, try our chill-out plan to calm your mind, too. (Toned body, tamed brain, anyone?)

Your Cardio Interval Plan
The basic 30-20-10 Core Set is a total of 6 minutes: 5 rounds of 30-20-10 intervals followed by a 1-minute recovery. After starting with a 4-minute warm-up of your activity of choice, repeat the 30-20-10 Core Set a few times before ending with a 2-minute cool-down. We recommend 2 sets in week 1, 3 sets in week 2, and 4 sets in weeks 3 through 8. Swimming laps without a stopwatch? Stick to a moderate pace for 1 length, rev it up for two-thirds length, and kick it into high gear for the last third.

http://www.prevention.com/fitness/fitness-tips/your-complete-fat-burning-plan?s=1

Do the above routine 3 times a week to fast-track results.
30-20-10 core set

Activity	Intensity	Duration
Brisk pace	5	30 sec
Fast pace	7	20 sec
Speed pace	9	10 sec
*Do 30-20-10 intervals 4 more times
Recovery	4	1 min
TOTAL	6 min

Your 8-week plan                                                

	Week 1	Week 2	Weeks 3-8
Warm Up	4 min	4 min	4 min
30-20-10 core sets	2 sets (12 min)	3 sets (18 min)	4 sets (24 min)
Cool down	2 min	2 min	2 min
TOTAL	18 min	24 min	30 min

Fat-Burning Ab Exercises (No Crunches!)

Bye-bye muffin top

When most people think "abs," they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama. 

Here are particular moves, from simple to killer, that will keep your daily core workouts interesting!

  Get more from your core

You'll get more from your Pilates, yoga, or core-focused moves—meaning a slimmer, flatter belly—by following these tips:

•Move from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Keep hips still.
•Tighten up. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.
•Exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.

http://www.health.com/health/gallery/0,,20664616_2,00.html

The Six Commandments of (Weight Loss or Fat Loss)

Motivation

It’s not easy to lose weight. That is a given fact of life. But with vigour, determination and a dash of luck, a slimmer waistline and a lighter body is certainly a possibility. In order to succeed with weight loss, it is critical to follow certain principles and measures. This article gives six commandments for a more attractive physique.

Acceptance is the key

Yes, everyone has his own flaws and so along the way, you will meet several obstacles in attaining your goal. Your mettle and self-confidence will be tested but this does not mean that you should just give up easily. Each time you commit a mistake, or give in to temptation, just move forward and start again. Next time, just be healthier and wiser with the choices you make.

A strong and passionate desire should come from you

If you are really resolved in losing weight, it will certainly show. If not, it will certainly show as well. So, when you have decided to lose weight, make that ultimate and firm choice to follow the regimen or program that you have chosen. Remember, this act of losing weight is not for others, it is ultimately for you.

Have a support system

To succeed, you need to solicit the help of your family, friends and even co-workers. The mere act of voicing out your intentions to lose weight will help you become more committed, as you will now have people who can help you stick to your resolve. Who knows, you might even find an exercise buddy or two amongst them.

Clear your refrigerator and cupboards

Have you opened yours lately? What have you seen? There are a lot of other alternatives apart from all that are processed, refined and laden with additives. Make the smart choice by stocking up on the more healthful and nutritious food and beverages. That way, you will be eating healthy plus, you will find it easier to resist eating high-calorie snacks.

Have a break every now and then

This does not mean some little cheating on your program; rather, this is about rewarding yourself with something that you will make you happy. It could be a favourite book, a movie marathon or a stroll in the park. This way, you are not rewarding yourself with a sinful food but with an activity that might even help you lose weight.

Be SMART

Specific, measurable, attainable, realistic and time-bounded. Make this acronym be your guide in planning. Set small goals at first and go from there. Do not disappoint yourself with something that you won’t be able to follow or you won’t be able to reach. Needless to say, you also have to be kind to your body.

Ultimately, weight loss all boils down to the person wanting to lose weight. The motivation behind in being resolved in losing weight will propel one to succeed. More than an appealing body, remember that weight loss is also about being healthy and enjoying a better quality of life.

http://www.losingweight.com/category/weight-loss-motivation

How To Lose Weight Without Crash Dieting

Get excellent weight loss results without resorting to a “fad” diet.

Understanding Carbohydrates
Whenever you are looking to lose weight you will be told to severely limit your carbohydrates intake.

If you are increasing your exercise levels to complement your upcoming improvement in general nutrition, then carbohydrates will form an essential part of fuelling your body. Even without the exercise, there are some vital and tasty foods that you should not be missing out on. Many of the staples of a good diet, including wholemeal bread and all bran cereal, are brilliant examples of carbohydrates which will help you to effectively beat the bulge without severely starving yourself.

Fruit and vegetables are key principles of any general nutrition programme, so bananas, blueberries and broccoli should form part of your everyday snacking or meal routine. If you are exercising then go for generous portion sizes, however be more controlled if you don’t have the time to workout and are looking to lose weight purely by improving your general nutrition.

Make Fast Food Healthier
While a diet consisting entirely of fast food should never be eaten as a substitute for excellent overall levels of general nutrition, there will be inevitably times when you do not have any other option. There are ways to make fast food healthier however and these ideas will quickly help you fight the fat!

For example, even looking at a KFC meal there are huge gains to be made. By doing two things, swapping the bun to a healthier wrap, and asking for grilled instead of fried chicken, you will significantly reduce the calorie content of your meal and instantly have achieved a better level of general nutrition. They also serve a healthy side dish in sweetcorn, meaning you can eat KFC guilt free on the occasions when there are no other options available, saving you up to 550 calories against fried chicken in a bun!

Know Your Super-foods
There are many superfoods which will boost your body’s rate of fat burning and help to speed up your metabolism. Thankfully they all taste great, too, meaning you can come up with some creative recipes knowing that great general nutrition levels are a definite.

Among the best examples are blueberries and pink grapefruit. Adding a handful of blueberries to your breakfast will add important nutrients and anti-oxidants to your meal, and kick off your body’s fat burning systems for the day. If you cannot eat a grapefruit a day, try a glass of pink grapefruit juice before each meal. This, along with adding lemon juice to meals as an alternative, stops the body absorbing increased levels of fat and will help you maintain a healthy weight in the long term.

http://www.losingweight.com/lose-weight/how-to-lose-weight-without-crash-dieting

Is Sushi Fattening?

Sushi has become a popular food in America, as well as across the globe. However, sushi is fattening… it’s not the best source of nutrition when trying to lose weight and can be somewhat fattening.

Some of the more popular sushi dishes include California rolls, spicy tuna rolls and other variations on sushi.  The ingredients used in these dishes can add a lot of calories and fat, leading to unwanted pounds if eaten in excess.  In fact, you could be destroying your dieting efforts by tricking yourself into thinking that sushi is not fattening but a miracle diet food.

In a popular California roll there are about 250 calories and 10 grams of fat, if prepared the traditional way.  Some Japanese and quasi-Japanese restaurants add mayonnaise and other fatty spreads that are high in calories and fat.  This packs on the pounds if you continue to eat the rolls in excess.  It is wise to pay attention to how the roll is prepared before putting it into your mouth.  You may be consuming as much fat as a McDonald’s cheeseburger, all in the name of raw fish!

A shrimp tempura roll is another popular choice at most sushi bars. The shrimp tempura roll contains deep fried batter and lots of seasonings, making this one fattening roll.  In fact, there are just over 500 calories found in a traditionally made shrimp tempura roll along with 25 grams of fat and close to 70 grams of carbohydrates.  That is a lot of calories in one piece of sushi.

The healthiest way to eat sushi is to eliminate the rolls and hidden ingredients.  You should order pure sushi that has not been tainted by over-processing.  If you can find a Japanese sushi bar that prepares its fish fresh daily and avoids Americanizing the fish, then eat there!  Especially if you are trying to cut back on your calories and fat intake.

If you are trying to eliminate the fat and calories from your diet but don’t want to give up sushi, try selecting varieties that do not contain the word ‘tempura’.  Tempura means fried or deep fat fried – which is anything but healthy.  Also, stick to the fresh stuff and eliminate mayonnaise, sugar and other fatty sauces that may be high in calories and fat.

Portion size is another way to eliminate a lot of calories and fat from your diet.  If you are eating at a Japanese restaurant, only eat small portions of fish rather than three and four pieces of sushi at a time. You will save on calories and eliminate a lot of fat from your diet.

Keeping your sushi portions small and eating only until you are about 80% full is quite helpful.

http://www.losingweight.com/question/is-sushi-fattening

Lose Weight for a Wedding

The big day is nearing and you still haven’t lost those holiday pounds.  Hope is in the horizon as we provide a quick guide on how to lose weight for a wedding.  You can look your best on the big day by simply making some adjustments to your hectic lifestyle.
Whether your wedding is a few months or weeks away, these helpful tips should get you well on your way to losing weight for the special event.  While nothing is fool-proof, a little consistency can help you achieve your results.

1. Eliminate the empty calories
One of the first steps to losing weight for your big day is to eliminate the foods and drinks that bring no value to your body.  This means cutting the soda, candy, chips and pastries.  Alcohol is also full of empty calories the body can do without.
 
2. Get in some cardio
Incorporating two to three days of cardiovascular training helps to burn calories and shed pounds.  As little as 30 minutes, three times a week can do wonders for the waistline if you stick to the plan.  Cardio training doesn’t mean hours on the treadmill, but could be a brisk walk, swimming laps or playing tennis.
 
3. Start strength training
Strength training builds muscle and muscle burns more calories at a much higher rate than fat.  The more muscle you possess the more fat and calories you can convert to energy in a day, even while at rest.  Lean red muscle can be your best friend.  When training, think high intensity over a prolonged period of time.  Two to three, 30-minute sessions of strength training is the perfect start to losing weight quickly.

4. Reduce the salt
Don’t want the guests thinking you are just starting your second trimester; then reduce the salt intake before the big day.  Cutting back on salt will help you feel and look less bloated.  Too much salt can cause you to retain water and add pounds to your stomach.

5. Up the water intake
Drinking cold water throughout the day can help you to avoid the bloat and eat less.  Portions may not be a problem if you drink a glass of water before each meal.  Don’t mistake hunger for thirst.  It is important to keep hydrated all day.

6. Don’t over-do it
Some of us can get over-zealous when it comes to setting weight loss goals.  Expecting immediate results may not be wise and can get discouraging at times.  If you are aiming to lose ten pounds before the big day, do so with consistency and determination.  Don’t work out eight hours a day for a weekend and expect the results to last.  Over-doing it will get you nowhere.

7. Lessen the portions
Portion control is one of the major components to losing weight effectively.  Before the wedding, watch what you eat and how much.  Small fist size portions are a general rule of thumb. Most vegetables are considered freebies and can be snacked on throughout the day without throwing your calorie and portion sizes off.  Learn to snack freely on spinach leaves, bell pepper and cucumbers instead of chips, candy and salted nuts.

8. Eat small meals regularly
Eating smaller meals of 250-300 calories each, five to six times a day will help you to speed up your metabolism and lose weight.  Rather than binging on one or two large meals each day, eat light and often.

9. Never skip breakfast
Breakfast truly is the most important meal of the day and should never be skipped.  When a person skips breakfast in the morning they are sending their body into starvation mode.  Starvation mode causes the body to conserve fat instead of burning it off.  To lose weight, eat a healthy breakfast each and every morning.

10. Avoid fast-food
This tip is fairly obvious, but should be enforced strictly.  Fast-food is high in sodium and saturated fats.  Even the lighter menus offer high sodium and high calorie foods that should be avoided.

http://www.losingweight.com/lose-weight/lose-weight-for-a-wedding

Losing Belly Fat The Right Way – Some Great Tips To Help You Get Started

One of the best approaches to do this is to not store high-calorie garbage food in your home. In the event that you don’t carry fast food into the house, you don’t need to stress over not consuming them! An improved thing to do might be to foods grown from the ground for cooking to consume so you can get something solid when you feel like a nibble rather than topping off on garbage nourishment

A tried and true tip to remember is to avoid eating processed food. You will not buy as much junk food this way and stick to foods that are high in fibre and natural ingredients. Processed foods like lunch meat, hot dogs and sausage are full of fillers and really not very good for you even if you are thin and fit. Avoiding these foods all together will help you in the long run, not only with weight loss, but with your overall health as well.

Avoid any form of stress in your life that cause you stress. Stress makes way for temptation to eat junk food and other bad foods. Of course this is easier said than done as we live in a world where stress is almost normal, but it really can get in the way of your weight loss goals. You might want to get some books on reducing stress, listen to soothing music or practise yoga or meditation to help reduce stress.

Carefully consider your beverage choices when attempting to how to lose belly fat quick. Everything but water has the possibility of derailing your hard work. Alcohol should also be avoided as it is usually full of carbs and sugar which do nothing good to help you lose weight. Soda does the same thing. 100% pure juice and water are the best things to help you keep your weight in check.

Although lots of people like to eat mayonnaise, it’s very high in calories and fat. Cut more easy calories by never eating mayo again. This may be hard to do at first because mayo goes good with lots of things, but you will really need to think about your goals before indulging in things like that.

You should also avoid eating right before going to bed. If you normally go to sleep around 10pm, never eat anything after 9. If you feel that you must eat, just have a piece of fruit or some veggies and some water. Although there will be times in your life when you can’t live by this rule, do what you can to make it a habit. Your body will store the fat and calories that have not been metabolised when it’s inactive.

Finding ways to get exercise will help your weight loss along. Are you thinking about planning for a sack lunch? Walk to the park and have it there. Doing random things like this will be better for you and help you burn off some of those calories from lunch as well.

Try to keep the conversation going when you are eating at a restaurant. You will be able to better digest your food this way and perhaps eat less. Engage in an open conversation to reduce the amount of calories you eat at dinner. Of course you should avoid eating out when you can help it because it is easy to eat way to much when you go out, but every once in a while is ok

Now that you’re aware of these great suggestions, you are equipped to make healthy choices and lose belly fat the right way. Using this advice will allow you to get the body you wanted, so stick with it and do not give up until you have transformed into the new you.

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Burn 300 Calories in 30 Minutes

Cardio Gym Workouts: Medley

Bike:

Time	Intensity/Speed	Resistance/Level	Perceived Exertion
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	100-110 RPM	6-8	6
1 min	70-80 RPM	5	4
1 min	70-80 RPM	5	4

Total Time: 10 minutes

Elliptical Trainer:

Time	Resistance/Level	Perceived Exertion
3 min	4/5	5
2 min	6/6	6
3 min	5/5	5-6
2 min	6/7	6
5 min	2/1	3-4 (cool down)

Total Time: 15 minutes

http://exercise.about.com/library/blgymmachinemedley.htm

Burn 300 Calories in 30 Minutes

Hit the Road

Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.

• Warm up with a brisk walk/slow jog for 5-10 minutes.
• Jog/walk briskly for 3 minutes
• Sprint or speed walk as fast as you can for 30 seconds or to something in the distance (a mailbox, a tree, etc.)
• Repeat this cycle for 20-30 minutes, keeping PE between 5-9.

Changing your settings not only makes your workouts more interesting, it forces you to pay attention to what you're doing, how hard you're workout and how long each interval is. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly. Use this technique with any cardio activity to keep things interesting.

Cardio Workout

Treadmill:

Time	Intensity/Speed	Incline	Perceived Exertion
5 min	3.0 mph - warm-up	1%	Level 2-3
3 min	4.0+	3%	4-5
1 min	4.5+	6%	5
3 min	5.0+	2-4%	6
1 min	4.5+	5%	5
1 min	6.0+	2-4%	6-7
1 min http://exercise.about.com/library/blgymmachinemedley.htm	3.0-4.0	0%	3-4