How To Lose Weight

How to lose weight the right way is very important if you want to get that good shape and perfect body you have always dreamt of having.

How to lose weight fast, I will like you to discover the golden rules that will enable you to lose weight the right way. They are as follows;

1. HOW TO LOSE WEIGHT BY EATING REGULARLY 3 SMALL MEALS DAILY:

        It is very important to mention that many who are overweight feel that if they reduce their meals to 1 or 2 a day, they may lose weight. It is a proven fact that you can easily in one meal of high calorie foods, take in as much as 3000 calories without feeling over-stuffed. It’s a very important thing then, to reduce the size of the meals to some degree; for even if you eat some bulky food, such as low calorie green vegetables and thereby keep the volume intake up, you still need to reduce the size of the stomach itself. Really shrink the stomach so that you can be satisfied with less than you are used to. Drink water between meals and not at meals.

2. HOW TO LOSE WEIGHT BY NEVER TAKING A BIG MEAL:

       The 2^nd rule follows the 1^st inevitably. If you have lose weight over a week or two, you must never allow yourself to feel that you now deserve a reward and so be tempted to eat a big high calorie meal with a lot of sweets, fat, starch, tasty gravy or spiced sauce. If you do, the whole system will feel so satisfied with that big meal it will want to have another one the next day also. It will be very difficult to cut down the craving for still another hearty meal. Try hard the habit of eating only regular small meals and after 3 or 4 days the stomach will not crave for big meals and you will find that the hunger has disappeared.

3. HOW TO LOSE WEIGHT BY GETTING PLENTY OF VITAMINS AND MINERALS;

        Following this rule will help you keep up the volume of your intake, for it will mean eating plenty of vegetables (especially green leaves and roots) also fresh fruit salads (avoid dried fruits and highly sweet fruits such as grapes, or starchy fruits such as bananas). Choose such fruits such as citrus fruits, apples, pears, plums and berries.

       In high calorie concentrated food we often get insignificant amounts of vitamins and minerals. Maybe our extra appetite is created by refined canned foods and concentrates like sugar, fats, white flour, sweets and cakes. These have a high calorie count, but they are called empty calories because they don’t contain a corresponding value in vitamins and minerals. This point is very important if you want to know how to lose weight.

4. HOW TO LOSE WEIGHT BY CHEWING YOUR FOOD THOROUGHLY:

       If you choose to eat some raw fruits and vegetables, you have to chew them well. It is a good idea to eat them as a relish, for in chewing you use up a lot of saliva from the glands of the mouth; you also get tired from masticating and soon feel you have had enough. The intake of calories, however, is still very low. Try, therefore, to eat foods that needs chewing, such as crisp bread or crackers, raw fruits and vegetables, baked potatoes in their skins, bran, etc. masticate slowly and thoroughly so that you get tired of eating before you have consumed too much. It is important for those of you who want to lose weight faster.

5. HOW TO LOSE WEIGHT BY NEVER EATING BETWEEN MEALS:

      This seems to be a very difficult one for those who want to lose weight, because it seems very easy to find an excuse to take a glass of milk, an apple or a piece of toast with coffee, (cream and sugar too, if you should like it), but these snacks are really dangerous as you can easily take 200 or 300 calories without realizing it. If you cannot get your meal at the regular time (which is important) the only thing you should allow yourself to take is a glass of fruit juice. This will carry you over to the next meal. Please stay away from preparing menus, talking about, smelling, and looking at food, because it is very easy to fall into temptation if you have anything to do with it. For a house wife this seems nearly impossible. If at all possible, the one who needs reducing should be released from preparing meals for the whole family. Such a person should not be in the profession of food preparation, because overweight is really a professional illness in many cases.

6. HOW TO LOSE WEIGHT BY KNOWING WHAT TO AVOID:

       If you want to lose weight you must avoid too much salt which holds the water in the body. Only the cook should salt the food. Also avoid spices, coffee, tea, sugar, cream and cigarettes as these increases the appetite. Avoid beer, wine, gin and whisky, as alcohol has high calorie content. One gram of alcohol produces 7 calories (energy), one gram of protein produces 4.4 calories and one gram of carbohydrate produces 4.1 calories.

7. DO NOT LOSE TOO FAST:

      To build determination to lose weight within 3 or 4 weeks all we have gained in 3 or 4 years is ridiculous and dangerous. Reducing weight fast should be performed under a doctor, who will allow you to lose between 3 and 5 pounds a week. Losing one pound a week is really more sensible. Weigh yourself at the sametime of the day.

8. HOW TO LOSE WEIGHT THROUGH EXERCISE- BUT DO NOT EXHAUST YOUSELF:

       Moderate exercise is very good if you have to lose weight, but do not allow yourself to become exhausted for then you lose control over yourself. You must, however, develop and conscientiously follow a regular fitness program tailored to your individual need.

9. HOW TO LOSE WEIGHT BY GETTING AN APPETITE FOR OTHER THINGS:

        Try to get an appetite for other things than food. We must admit that fat or overweight people are very social minded. They love parties or social gatherings where tempting delicious food is in abundance. They like card playing, TV, listening to music and entering into a conversation but you never see them out hiking or golfing or playing tennis. They do not frequent the places where body energy is needed. People need to get an appetite for other things, such as hard work, athletics, cycling and attendance at health clubs. Take a walk every day- at least a mile, preferably 4- or 1 hour’s good walking.

CONCLUSION:

            Follow the golden rules on how to lose weight with the support of your family members and loved ones. Also discover the most effective and innovative way to lose weight  and Get the program today

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Why Women Should Lift Weights To Lose Weight Successfully

We all know that if we want to lose weight, all we need to do is just to consume fewer calories than those that our body uses for our daily activities. This can be successfully achieved with most calorie deficit diets.

We also know that in order to speed up the weight loss process, we need to include more activities such as having an exercise program to speed up the calorie burning process and for health reasons as well.

That being the case, isn't it bewildering that there are still so many women who are overweight since losing weight is just a matter of eating less and working out more? Girls, the answer is that most women don't train with weight resistant exercises. You are afraid to get big bulky muscles, right?

I want to make this clear. It is already very difficult for guys to get bodybuilder's type of muscles as the boys have to be genetically inclined to do so, have to have years of professional training and have the right nutrition in their daily diet.

Since men have much more testosterones (muscle building hormone) than women, then it goes to say that girls will not be able to develop bulky muscles just because they lift weights. The female bodybuilders that you see are all trained under special conditions, with professional supervision and they consume many supplements including testosterone boosters to get where they are.

So ladies, do not be afraid to hit the weights if you want to burn off your excessive body fat to get a well toned sexy body. There are a few reasons as to why women should train with weights to lose weight or rather, lose body fat.

a) Boost Metabolism - Weight training raises your metabolic rate and thus you will burn fat more effectively.

b) Tone Body - To improve your muscle tone so as to make your body to look more attractive. If you just lose weight through diets and cardio exercises, you may look scrawny with loose skin to contend with. That is not very sexy isn't it?

c) Sleep Better - It is proven that people who sleep more have less propensity to gain weight. Furthermore when you have enough sleep, your body is able to produce more human growth hormones which can improve your general health and even make you look younger.

d) Strengthen Bones - Weight resistance exercises strengthen your bones and improve your immune system and thus helps to keep bone degeneration diseases such as arthritis and osteoarthritis at bay.

e) Make You Stronger - Your daily chores will become easier because you are stronger.

f) Lose Weight Faster - This is because many of the calories that you eat will be channeled to repairing your muscles after working out with weights and thus you will have fewer calories to store as fat.

So girls, if you want to lose weight successfully, be slimmer and have a sexy and healthy body, then incorporate weight resistance training into your weight loss exercise program so as to be far ahead of other women who refuse to train with weights.

Chris Chew is a sought after fitness consultant who counts models, actors and other celebrities as his clients. Read his free articles at How to lose weight successfully and Lose weight diet for girls Go check it out now.

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The Process of Lifting Weights and Its Effect on Weight Loss

The process of lifting weights and its effect on weight loss is very essential to some of us who are heavily obese or overweight. Feeling overweight is not good at all for us so we have to find different ways by which we can adequately lose the extra fat or weight as fast as possible. Notwithstanding we can say that they are actually numerous ways by which one could actually lose weight faster or gradually. And this could be achieved by your nutrition or diet, exercises, pills or supplements. By one of the best known methods of losing weight today is through lifting up weights whether medium weights or heavy weights by constantly frequenting the gym. So going to the gym has now become the modern way through which young overweight people try to lose some of their extra weight.

So if you are trying hard to lose weight through weight lifting I will advise you to instead increase the number of sets rather than increasing the number of repetitions per set due to the fact that your could suffer from muscle loss. Also it helps in concentrating the effect and pressure on the fats in your body thereby helping you to lose some weight. Weight lifting is also very beneficial when it has to deal with the problem of extra calories in the body; this is because through weight lifting you actually burn away the calories at a very fast rate.

In the habitual weight loss regime, the trainers concentrated on cardiovascular exercises. But the outcome of cardiovascular exercises lasts for roughly an hour to about six hours. On the other hand, weight lifting workout has effects lasting for twenty four hours.

In a scenario whereby a cardiovascular exercise and weight lifting has to be done on the same day, weight lifting must be directly followed by cardiovascular exercise and not the other way round. 

This ensures that enough strength is used to do the weight lifts. Normally, a cardiovascular exercise creates fatigue to the body, which can be an impediment, if weight lifting is done after a cardiovascular exercise. Therefore, to achieve the expected outcome, weight training should be followed by a cardiovascular exercise.

Studies have proved that with a person's increasing age, a person loses up to half to a pound of lean tissue mass annually. This great loss can be stopped, although only up to a certain extent, with the help of weight training. As I just noted above, muscle tissue burns the maximum amount of calories. If they are lost, weight will pile up.

Now that you have discovered how to lose weight through the process of weight lifting, I therefore advice every one of you to go fully into the process of lifting weights in the gym for fast results.

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11 Reasons Women Should Lift Weights to Lose Weight

1. Weights Increase Your Metabolism
Lifting weights increases your metabolic rate - the amount of overall calories you burn each day. You'll still be burning calories even when you're sitting on the couch after a weight training session. This is because after a strength & toning workout your body uses up energy to repair the muscles.

Aerobic exercise - such as jogging or cycling long distances - doesn't have any significant effect on your metabolism. Lifting weights, however, has been shown to elevate your metabolic rate and have your body burning fat for up to 39 hours following the workout!

2. Weights Burn 40% More Fat than Running
Many people mistakenly believe that aerobic cardio training is the key to burning fat. However, hundreds of scientific studies all show that when compared to aerobics, hitting the weights burns a higher amount of fat. You'll still lose weight with aerobic exercise, but a higher percentage of that weight will be muscle. When you lose muscle your metabolic rate is lowered, which makes it very easy for you to regain the weight soon after.

3. You'll Prevent Osteoporosis Later in Life
As you age your bones deteriorate and women in particular are more prone to suffer osteoporosis and fracture joints easily. The good news is that resistance training for 16 weeks can strengthen your bones by up to 20%.

4. You'll Lose Waist Inches Faster
If you want to drop a dress size and fit into those skinny jeans, lifting weights is the way to go. By the age of 50 you'll lose 10% of your body's muscle. This will eventually be replaced with fat around your waist. That is NOT good because one pound of fat takes up almost 20% more space than one pound of muscle.

5. You'll Be Less Stressed
Here's another interesting find: toning exercises with weights reduces the amount of stress hormones in your body. On the other hand, excessive aerobic exercise will increase the amount of stress hormones released into your bloodstream. The worst of these hormones is called cortisol, which tells your body to store fat around your midsection. That's only going to make you even more stressed and cause a vicious cycle!

6. Weights Are Better for Heart Health than Aerobics
Strength training is great for your heart health. After all, your heart is a muscle. A full-body toning routine can reduce your risk of a stroke by 40%.

7. You'll Spend Less Time Exercising
Because lifting weights boosts your metabolism you burn most of the calories after the workout. This means you can keep it short and sweet in the gym, and go home knowing that you'll be burning fat all day long, whilst other people are slaving away on the treadmill for hours every day. An effective fat-burning toning workout should only take 20-40 minutes, three times per week.

8. Weights Help Prevent Diabetes
Resistance training and boosting your strength levels increases your insulin sensitivity and stabilizes your blood sugar levels, which lowers your chance of suffering diabetes. In fact, people that have been diagnosed as pre-diabetic can reverse the effects and become non-diabetic in mere weeks with the help of weight training.

9. You'll Gain Muscle Tone & Shape
You can lose weight with aerobic exercise, but the drawbacks are that it takes a lot longer, plus you'll end up just looking like a smaller version of yourself, with no shape or tone. Resistance training is the only exercise that can give you shape and definition.

10. You Have Less Chance of Hurting Yourself
Some people may claim that lifting weights is dangerous, but this is only true if you are working with an incompetent trainer or are lifting weights that are too heavy. However, running gives you a far more real risk of injury. 65% of people who start a running program become injured, especially women. From a physiological standpoint, women are not designed to run, due to the wider q-angle of the hips. This puts more strain on the woman's knees, and leads to ACL injuries (which are far more common in female athletes compared to male athletes). Lifting weights on the right program will keep your bones, ligaments and joints strong and healthy.

11. Weights Make You Happy!
In an interesting find, studies show that due to the effects on positive hormones in your body, people who lift weights three times per week are happier, less aggressive and are generally more alert and energetic than those who only go running.

The bottom line is that the mounting evidence clearly shows that resistance training is far superior, faster and more enjoyable for weight loss than aerobics and running.So women, if you want to get in shape this summer get on those weights and ditch the boring treadmills!

Justin Devonshire is a Fat-Loss expert based in Paphos, Cyprus. He specializes in helping women who've "tried everything" drop waist inches and transform their bodies with the fun, effective exercise and nutrition coaching.

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Lose Weight Lifting Weights

What is the best way to lose weight? That is the question thousands of people ask themselves everyday. The problem is that there are so many different methods one could use to lose weight that it is difficult to determine which will be the most effective for you. There is no replacement for a healthy diet when trying to lose weight, but diet alone will not usually allow you to lose weight effectively. In order for a healthy diet to work to lose weight, it must be combined with exercises that increase your lean muscle mass. The best way to build lean muscles is by lifting weights. But can you lose weight by lifting weights? The answer is yes, but you must follow a strict regimen that is designed specifically to lose weight.

Because weight lifting is normally thought of to bulk up and gain weight, it may be difficult to believe you can actually lift weights to lose weight. But by understanding how the process works, you will clearly see that weight lifting could actually be the best way to lose weight.

When you begin your quest for weight loss, the first thing you need to figure out is how to raise your Resting Metabolism Rate. The Resting Metabolism Rate or RMR is the rate in which your body consumes fuel when it is at rest. The fuel, or calories as they are more commonly known, comes from the foods you eat and are then burned to fuel your body. But do you know where your body burns most of the calories you take in? In lean muscle mass.

Because muscle is an active tissue, your muscles will continue to burn calories even when you are resting. This means that the more muscle you have in your body, the faster your body will burn calories. By the same token, the more fat you have the slower your body will burn calories. This leads us back to the question from earlier, of whether you can lose weight by lifting weights. After learning about how the body processes calorie intake, the answer is an obvious Yes.

Going back to diet for a moment, it should be noted that the reason many people never lose weight by dieting alone is because they do nothing to increase their RMR. You must combine your healthy diet with a good exercise program. But be careful, even exercises like aerobics or other cardio type workouts do little to increase your RMR. That is the reason most good trainers suggest you add weight lifting to your exercise program.

So how often do you need to lift weights to get the most benefit for weight loss? Well, most fitness experts will tell you that lifting weights 2-3 times per week will be more than sufficient to increase your RMR and get that fat burning off your body.

Start with a weight that is comfortable for you to lift 8-12 times or reps. If your muscles do not become noticeably tired by the 12th rep, the weight is too light for you. Gradually increase the weight until your muscles become fatigued around the 12th rep. As you begin to build lean muscle mass, you will need to gradually increase the weight. When you reach a point where your muscles do not get noticeably tired around the 12th rep, increase the weight around 10%.

The information provided in this article is meant for both men and women alike. There are no separate rules to increase your RMR. So for the ladies who are afraid to get too bulky from lifting weights, not to worry, the testosterone level in your body will not allow you to build muscles like a man. But men, the amount of testosterone in your body will actually help you by speeding up muscle growth and allowing you to increase your RMR much faster than women. So no excuses for not losing weight!

In closing this article I'd like to note that while weight lifting is the perfect exercise to build lean muscle and increase your RMR, it should not take the place of aerobic or other cardio exercises, it should be use along with them. Working hand in hand with your healthy diet, weight lifting and cardio exercises will increase your RMR thus allowing you to lose weight. Dieting by itself will actually slow down your metabolism and possibly cause you to gain weight. Don't let that happen to you. Get out there and lift those weights.

It is important to note that before any weight loss program is started you should see your doctor. To get more free information on how you can make better choices for a healthier life, please visit my website: http://bit.ly/1nl1Dmg

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