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Many people want to lose weight quickly. No one wants to wait months to see significant results so they often turn to diet pills and crash diets. However, these methods–while they may work in the short-term–tend to result in weight gain over time. Here are some ways to lose weight that will keep weight down for more than just a short period.

A great way to lose weight is to invest in some workout equipment for your home. This is great because you aren’t just limited to the gym. You’ll always have the option of working out and if you’re someone that’s embarrassed about working out in front of others, you no longer have to worry.

TIP! Part of a fitness plan for weight loss should be strength training. Strength training will help burn more calories during exercise, as well as build muscle cells.

To avoid being hungry while on a diet, split up your calories into as many small meals and snacks as you can. If you eat the same 1500 calories broken up into six small meals, you will be less hungry than if you eat 500 calories at each of just three meals.

Weight loss will go faster if you hold the bread. Eating out is not necessarily a bad thing. Unfortunately when you eat out, waiters quickly shuffle over with chips, dips, mixes, and hot loaves of bread. Do not accept them. Send them back if you have to. Your waist will thank you.

Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.

TIP! A helpful tip to lose weight is to learn how to cook your own meals. If you don’t know how to cook, you’re more likely to resort to eating fast food and you’re not likely to get proper nutrition.

An easy way to restrict your calorie intake is to simply eat more slowly. Stop, chew, and savor your food. Do not finish a meal within five minutes of sitting down with it. If you eat too fast, your brain won’t be able to send the “full” signal to your stomach in time. You will end up overeating and most likely gaining weight if you eat too fast.

When deciding to try a new diet it is important to understand that changing your metabolism by eating the right foods is the key to dropping a few extra pounds. Instead of focusing on many foods that are high in calories, think about eating foods that will control your appetite. The type of foods that will help keep the appetite under control are oatmeal, eggs, fruits, vegetables, water, herbal teas and a whey-protein shakes. Adding these foods to your diet will help you curb you appetite and eat less. Also, incorporate a daily exercise program five days a week for 20 minutes.

Nuts are one of the best foods that you can consume to reduce your hunger and cravings. Instead of going out for fast food, drive to the grocery store and purchase a can full of nuts. There is a wide selection of nuts to choose from and they are very tasty and filling.

Losing weight naturally can take some time, but natural methods are ultimately safer, healthier and more effective over time. Consider these tips in your daily life and apply them when you can. These weight loss tips will help you slim down and keep the weight off for the rest of your life.

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Do you know how to lose stubborn belly fat? Take the following multiple choice quiz and see if you know all there is to know about how to shrink you waistline and keep the inches off.

(1) What types of foods contribute to excess fat in the abdominal area?

(a) Foods high in monounsaturated fats, such as nuts, seeds and dark chocolate.
(b) Fried foods
(c) High protein foods
(d) All of the above

Answer: (b) Fried foods often add unwanted inches to the abdominal area as the majority of their calories come from saturated fat. This type of fat is made from animal products and is also known to raise the level of cholesterol in the bloodstream. Therefore, fried foods are not only bad for your waistline but for the health of your heart as well. Foods high in monounsaturated fats are actually good for the abdominals if they are consumed in conservative portions. High protein foods speed up the metabolism and therefore help burn fat.

(2) What types of foods should be eliminated from the diet if you want to lose stubborn belly fat?

(a) Eliminate all sugary foods such as doughnuts and pastries.
(b) Toss out any foods that contain trans fats, such as chips from the vending machine.
(c) Remove low-fat dairy foods.
(d) Both (a) and (b)

Answer: (d) – Both (a) and (b) are the correct answers. Low-fat dairy foods, such as yogurt or skim milk are actually helpful in getting rid of belly fat as they release fat from fat cells in the abdominals and therefore reduce the amount of fat that is absorbed.

(3) Which food actually increases the body’s capacity to burn calories and therefore reduces belly fat?

(a) Chili peppers
(b) Oat or rice bran
(c)  Asparagus
(d) None of the above

Answer: (a) Chili peppers. Hot peppers of any kind contain capsaicin which increases the capacity for the body to burn calories by as much as five to ten percent.

(4) What is the best way to speed up the metabolism and therefore reduce fat from the belly?

(a) Eat foods high in protein, such as egg whites, chicken, fish, nuts, seeds as well as certain berries.
(b) Consume nutrient-rich foods such as fruits and vegetables.
(c) Drink plenty of water.
(d) All of the above.

Answer: (d) All of the above. Combined, all of the above approaches work as they speed up the body’s ability to burn calories and therefore reduce belly fat.

(5) When trying to lose weight, it’s helpful to detox the system to flush out any impurities so you can burn fat more efficiently. Which of the following fruits then is particularly useful in flushing out the kidneys?

(a) Kiwi
(b) Apple
(c) Cranberries
(d) Apricots

Answer: (c) Cranberries are specifically helpful in flushing any impurities from the kidneys. In fact, they are often used in clearing infections from the urinary tract.

(6) By adding fiber to your diet, you can significantly lose belly fat. Therefore, by simply doubling your fiber intake, how much weight, on average, can you lose in a year?

(a) 5 pounds
(b) 15 pounds
(c) 10 pounds
(d) None of the above. You can’t lose weight by merely doubling the amount of fiber you consume.

Answer: (c) 10 pounds. It’s been shown that if you simply alter your eating habits and include foods that contain more fiber, you will also see a lower number on the bathroom scale.

(7) Which of the following exercises is the best exercises to lose belly fat?

(a) Crunches
(b) Lifting Weights
(c) Running
(d) Both (b) and (c)

Answer: (d) Both (b) and (c) are the correct answers. Although crunches are good for toning and strengthening the abdominal area, they will not necessarily reduce the fat. The only way to burn fat is by speeding up the metabolism. A cardio workout like running assists in increasing the heart rate and the body’s ability to burn fat and calories.

Used in conjunction with resistance trainingor an anaerobic exercise such as weightlifting, you will indeed lose weight in the abdominal area. That’s because resistance training causes you to keep burning calories even after you’ve completed your session of exercise.

(8) Which of the following beverages will aid in reducing one’s waistline?

(a) Skim milk
(b) Coffee
(c) Green tea
(d) Both (a) and (c)

Answer: If you said (d) – both (a) and (c), you are correct. Skim milk is a low-fat dairy product. Any low-fat dairy product is helpful in lowering the amount of absorbed fat in the abdominal region and therefore reduces any accumulation of fat. Green tea too is a good beverage to consume if you want to reduce inches from your waist as it’s been proven to boost the metabolism and therefore burn fat. On the other hand, coffee dehydrates the system and is not a good choice if you want to lose weight in the abdominal area. It’s important to keep hydrated when you want to burn calories and lose excess weight. So coffee isn’t the best choice when it comes to something to drink.

(9) Which of the following foods is not rich in fiber and not necessarily helpful in weight reduction?

(a) Chick peas
(b) Strawberries
(c) Potatoes with skins
(d) None of the above.

Answer: (d) None of the above. All of the foods listed are rich in fiber and can help you lose weight if consumed in conservative portions.

(10) If you must cave in to temptation, which of the following treats would be best to eat if you want to keep your belly washboard flat?

(a) One or two bites of dark chocolate with almonds.
(b) An ice cream sandwich.
(c) Pork rinds.
(d) None of the above.

Answer: (a) Believe it or not, it’s been found that you can eat a small amount of dark chocolate without any adverse effects. If you wrap it around a protein like almonds, then you’ll even obtain more benefits. Dark chocolate contains monounsaturated fat, which is produced from plants and is an acceptable food to eat provided you consume only a small portion as it’s also dense calorically.

How do you “weight in” when it comes to belly fat? Did you get most of the above answers right or do you need to do some more homework? Regardless of your score, remember to keep a healthy perspective, which is the best way to lose belly fat. You’re already on your way to losing weight if you can maintain a positive outlook.

Article source: http://www.weightlosshelpandtips.net/2012/11/do-you-know-how-to-lose-stubborn-belly-fat/

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Not everybody wants or can spend an hour in the gym everyday training. A lot of people would be happy to know a handful of exercises which they can do at home and still have the fat burning benefits.

In this article we have gathered 5 exercises which they use your own body’s weight but they can still provide a fat burning and muscle building workout. I don’t believe in absolute statements such as ‘the very best of exercises’ or ‘the only exercises’.

These exercises are not the only ‘best’ exercises you can do as there is a plethora of exercises which will deliver good results. You can use these in combination to another workout or pick the ones you like and use them with others you may have in your list. Below are some things to keep in mind regarding exercising.

Before you start exercising

1. When you are exercising your body will use calories (energy) to fuel the exercise, no matter what exercise it is. The type of fuel, whether it is fat, sugar or other will depend on the type of exercise, the intensity, the meal consumed before and when and a number of other reasons.

2. In very simple terms, the exercise must place some considerable challenge in your body and muscles in order to ‘build muscle’. However, this doesn’t mean that you should jump to intermediate level when you never exercised before in your life so you get maximum results. You are more likely to get loads of injuries and suffer. Build gradually.

3. The more muscles/muscle groups you use when performing an exercise the more fat you are likely to burn.
4. The more muscle mass you have the more calories and fat you will burn even when you’re resting.

5. It is always recommended that you consult a medical professional and/or a fitness professional before taking on exercise especially if you have pre-existing health complaints and injuries.

You can also read: 28 weight loss tips with exercise | Best time of the day to exercise

5 Bodyweight exercises that burn fat

The exercises below are placed in an order in which they could be performed as a little circuit workout and alternate the muscle groups they target. However, even if you performed in isolation or at a different order is as good.

Just be aware not to overload one group (i.e. front legs) and neglect another (i.e. back of legs or upper body). It is always best to train muscles in balance and throughout the body to avoid muscle imbalances and injuries in the long term.

! It is important to do a 5-10min warm up prior to starting exercising. A warm up session should aim to warm and mobilise the major muscles and joints.

Rope skipping

You will need a rope to perform the exercise. You can buy ‘special’ skipping ropes but in my opinion any rope which is suitable for your height is fine. The one I usually use to train is a children’s one which I bought from a shop for a couple of dollars. It does have some bright yellow handles but ‘hey’ it’s fit for purpose. However, the length is important, as if it is too short for your height you will be tripping yourself with it.

How? To perform the skipping, try to keep your back straight and avoid leaning forward. Keep the elbows tacked in your body and the turning of the rope should come from the wrists. If you have to rotate your elbows to turn the rope then the rope may be too small. If you are a beginner in skipping, best jump two footed as it is easier to do. You can build different variations as you become more confident, such as alternate legs or cross arms etc.

How much? Perform for 3 min at the start of your workout to get your muscles and cardiopulmonary systems going, and then for another 5 min at the end. Skipping is more of an aerobic exercise and for maximising the fat you burn it is better if you perform resistance exercises 1st and aerobic exercise at the end. The 3 and 5 min may not seem as much but trust me if you never skipped before (being a child was the last time) you will find that is not as easy. If you are more fit then by all means add min on. Go at you own paste and fitness level.

Push ups

Push up or press ups as they may also be called, target the muscles on the chest, shoulders, arms, and back. There are a number of variations in performance and when performed on the floor with straight legs then they also work leg tummy and buttocks as stabilisers.

How?  1. Lay prone on the floor with palms flat on the floor placed slightly wider under your shoulders. Keep arms extended but do not lock the elbows.

2. Extended legs and toes tacked in to the floor (raise on to your toes), keep your back straight.

3. Contract your abdominal muscles and buttocks. Keep breathing don’t hold your breath.

4. Inhale, bend your elbows and lower your body to the floor.

5. Exhale, extend your arms and push your body back up to starting position. Repeat movement.

Easier variations include push ups against the wall (if you are really unfit) or the keeping the legs bend (on fours). Harder variations include one arm push ups or the legs placed on a bench or Swiss ball. Aim for what suits your own fitness level.

How much? Well it is quite a hard exercise. Aim for 4 to start off, rest for 30sec and perform another 4. If that is too hard then just do 4 and try to build on it or go for one of the easier variations and build on it. If you are fit and can do a couple of sets or more push up by all means judge it and go for it.

The plank

The plank is a good all over body stability exercise.

How? It is the same with the push up starting position. In the plank you just hold yourself in that position for a few seconds. Contract your abdominal muscles and buttocks. Easier variation includes assuming the plank position with placing your elbows bend under your shoulders and resting your forearms on the floor. Harder variations include placing your legs on a bench or Swiss ball and also alternating from side with one arm to centre to alternate side.

How much? Hold your position for 30 sec rest for 30 sec and repeat for another 30 sec. If you are unfit 30 sec will seem like a lifetime. As with all other exercises follow your fitness level and build on that.

Rear leg raises

Rear leg raises target the muscles at the back of the legs (hamstrings), and buttocks (gluteal). It also works the muscles of the back, chest and tummy as stabilisers.

How?  1. Get on an all fours position on the floor. Bend the elbows and under the shoulders and rest the forearms on the floor.

2. Contract your abdominal muscles and buttocks.

3. Raise your right leg keeping your leg straight. Raise the leg no further than hip level. Perform movement slowly and controlled.

4. Lower your leg to the floor and raise again. Repeat movement with the left leg.

For a slightly easier variation bend your knee with your heel pointing on the ceiling. Make sure that movement comes from the hip and not the knee when you raise the leg.     

How much? Repeat 4 times with each leg.

Stick ups

The stick up exercise works the upper back, and shoulder muscles and also those muscles located in the shoulder blades (scapula). A good exercise which can offer some relief from upper back stiffness especially if cause from sitting in a desk for a long time. However, do consult a doctor if you have any previous complaints in that area and don’t take it for granted that every treatment fits everybody.

How? 1. Standing up, keep the back straight, shoulders back and down.

2. Lift your arms straight above your head.

3. Slide your arms by bending the elbows and tucking the elbows on your side. Keep the forearms looking upwards. When lowering your arm squeeze the shoulder blades together so when your arms have slide down the shoulder blades have gone back into their place.

4. Extend the arms upwards in the same manner and repeat. Perform exercise slowly and controlled.

There are variations in which you perform the exercise against the wall or lying on the floor.

How many? Perform 8 stick up exercises. It is a simple but quite hard exercise. If 8 is too many, then adapt the number as with every other exercise and build on it.

 

Article source: http://www.weightlosshelpandtips.net/2012/11/5-bodyweight-exercises-that-burn-fat/

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