How Exercising Helps In Losing Weight

The beneficial effects of exercising were used to treat obesity since the beginning of modern medical science. The simple empiric observation showed that people with an intense physical activity were slimmer than those people who had more sedentary habits.

In the modern days, however, we know that physical activity is not very useful by itself when it comes to lose weight, because it is not as efficient in causing an increase in the amount of calories burnt as we thought it was. What is useful to burn those extra calories is, in fact, maintaining a regular physical activity. This means that running ten miles on one day is not as beneficial and helpful as running half a mile every day.

When trying to lose weight, there is no better companion to a diet than regular exercise. A little physical activity everyday has shown to produce a decrease in the risk factors associated to obesity, and also contributes to lose weight without losing muscle mass. People with a regular physical activity, like playing a sport or doing aerobics, have an increased basal metabolism, which not only allows them to burn fat but also helps them maintain their normal weight once they have reached it. When complemented with a reputable nutritional supplement that ensures you get all the nutrients you need, health benefits can be amazing.

At muscular level, regular exercise increases muscle strength and tone, enhancing irrigation to the exercised body parts and thus oxygenating them. This effect persists for some time after physical activity, and is accumulative. This causes a better fat-burner response, enhancing the process of fat oxidation.

At brain level, moderate physical activity reduces the desire to eat fat-rich foods, increasing at the same time the need for carbohydrates ingestion, to ensure the production of the necessary energy to accomplish the task the body is performing. Exercising also has an anti depressing effect, and increases the feeling of physical wellness substantially, due to the high amount of beta-endorphins produced.

When the exercise is intense, it promotes the oxidation of fatty acids, causing a bigger loss of subcutaneous fat and a better oxygenation of muscles.

Physical activity (particularly aerobic exercising) is always very beneficial if performed in a constant, regular basis. In some circumstances, specialists prescribe exercising instead of prescribing a certain medicine, and this is not a surprise if you consider that they are more than fifty percent more effective when compared to the best of the drugs available today for obesity treatment, having none of its undesired side effects.

Regular physical activity can be the right way to lose that extra weight that bothers you, improving your health and burning that excess of fat you don't want in your body.

Try to lose UNWANTED Weight

Physical appearance is getting more and more important while social and career success are being firmly rooted in modern life. Nowadays a successful person is usually built around fitness in both the physical and moral aspects, a sort of a physical and moral correctness. That's why a lot of people are interested in keeping themselves thin, especially when they have to eat a lot of heavy foods in winter or any other similar situation.

The first thing to do when you are trying to lose some unwanted kilograms is to make a little research of your diet. This is the very first step you want to take. Are chips, soda and fast food your regular choices through the whole day? Do you eat enough vegetables and fruits? Although we accept that hamburgers, fries and soda is a tasty and satisfying combination, it is a deadly proposition to your health at the mean while. If you really want to keep fit, you'd better stop eating food with high calories, which provides too much energy.

It's a pitty that our body doesn't like to waste things it can use later on and energy is one of the most important things that can be stored. Eating hamburgers and chips while leading a largely sedentary lifestyle gives your body much more energy than it normally uses. This energy is not thrown away, but converted to fat and put into storage. Therefore, you must cut down on this type of food and turn to the humbler fruits and vegetables to keep hunger in check without putting your health at risk.

The second step you have to take is exercising. You now have a sound diet which makes sure your body won't get more energy than it needs, then, exercising is here to help use up energy already stored. Taking walks after meals regularly is OK, exercising half an hour per day is good, and going to a gym for an hour or so five days a week is perfect. Remember, there's no need to starve or exhaust yourself. Diet and exercising will be already enough for you to lose unwanted weight, which could also be fun with a bit of thinking and a positive attitude.

3 Hour Dieting

In the world of dieting there are hundreds of diet, weight loss, and fitness plan options out there on the market. It takes years for some to become a contender and others remain a best-kept secret of sorts. One such best kept secret would be the 3 Hour Diet that was designed by Jorge Cruise. I' m sure some of you reading this are thinking "Yeah right, there's no way you can lose weight just by eating every three hours". You might be surprised to learn that the science behind the theory is a common one and the diet's creator, Jorge Cruise, is a mainstay in the fitness industry.

The basis of this diet is that if you don't feed your body regularly it will go into what is called starvation mode. This basically means that your body will hold on to fat rather than burning it up. In essence, your body is burning muscle rather than fat to get the energy it needs in order to function because muscle is easier to burn.

With the 3 Hour Diet you won't feel hungry all the time. There are many people who on the diet who claim they have to constant set alarms and remind themselves to eat. You'll also learn the right foods to eat in order to achieve the best possible results. The key is in learning which foods are the best to eat dieting with this plan. You can purchase the book The 3-Hour Diet by Jorge Cruise and you can sign up online for more information about the weight plan itself and how to incorporate it into your busy routine.

I would recommend purchasing the book if you are seriously considering this as your method of dieting since there are many great hints, tips, and tricks mentioned in the book to help you keep things going no matter how busy and hectic your lifestyle may be. One thing you need to keep in mind is that dieting with a program such as this is no small commitment. You need to stick to the timetable as much as possible in order to achieve the results this plan is famous for. If you aren't willing to eat every three hours then this plan really may not be the plan you're looking for.

On the other hand, if this is something you think you might be interested in, you should check it out. There are special considerations based on your current weight and the amount of weight you are hoping to lose. It's best if you are honest throughout the process in order to achieve the best possible and most immediate results. The claim is that you can lose as many as 10 pounds in the first two weeks. Many people claim to have done just that over and over again. This is a diet that even many celebrities endorse for quick and immediate results.

The good and the bad about 3 hour dieting is that it is effective but takes a very real commitment on the part of the one that is dieting. This diet is one that is taking the world by storm. If you haven't heard of it before now, please take the time to check it out and see if this is something you could incorporate into your life. The results that have been reported as a result of this diet as nothing short of phenomenal. If you hate feeling hungry when you're dieting, this diet plan just might be the one for you.

Weight Loss Remedy - Defeating Weight Loss Excuses

We frequently make excuses when it comes to slimming down. Because of this, we stop ourselves from practicing our diet routine, acquire more weight and get frustrated in the end. How do you stop making those weight loss excuses?

You make many weight loss excuses and it automatically comes in without realizing it. Slimming down isn't that easy but you have to discipline yourself. Next time, ask yourself why you make excuses every time you dedicate yourself to it.

Some of the more common excuses include:

• No time to do any exercise.
• No time to cook healthy meals.
• Too old to exercise.
• Not enough support
• Not feeling well.
• Tired of exercising.

The excuses named above are barely a few. You may have detected that some are just feeble excuses. So how do you stop making those weight loss excuses?

Ascertain why you are making excuses. Are they satisfactory? Or you are just dreaming up some other, better way? If not, then why are you not taking some action? There are some who did not like being heavy yet they're doing zilch about it because they are afraid that they might flunk and end up still overweight. Don't be afraid of change!

The way you think will impact how you succeed with your weight loss routine. The more dismissive you become, the more excuses you'll give and fail. Don't let your low self-pride win over you. Strive harder for something that is important to you.

Lack of time with exercises is the one of the most common used excuses is because we are too concerned with other things. Lack of time is not a legitimate excuse because if we think that losing weight is genuinely important for us, we need to find time to for it no matter how busy we are. Do as much as you are able to each day and you'll feel more energetic. In order defeat weight loss excuses, know you need to realize the reason why you're making an excuse and think of its importance to you. Discipline yourself; endeavor for a happy and healthy you.

If you're having difficulties in losing weight alone, join support groups where you can come across people who can make your weight loss routine more victorious.

4 Top Fat Burning Tips For Beginners

First of all, I think that the concept of fat loss is much more important than weight loss. What I mean is, you want the weight lost to be comprised mostly of fat and not muscle. Muscle gives you the kind of shape you desire and it is active tissue. Active means that it burns fat even when resting which gives your metabolism a boost.

Secondly, congratulations on making the decision to do something about your excess fat. Your chances for long term success and avoiding the lose-gain-lose yo-yo will be much better if don't just 'go on a diet'.

Most people think of dieting and deprivation when they think of losing weight and they forget about the bad eating habits and lack of exercise that got them overweight in the first place. The best way to look at your fat loss program is to think of it as a change in lifestyle for the better. It really does have to be a lifestyle change to ensure you don't waste all of the effort put into shedding the pounds only to have them all come back again (and usually more) when your program is finished.

Here are a few fat burning tips to help you in your fat burning quest.

1. Just get started. Many people who are contemplating a fat loss program are actually afraid to start for fear of making a mistake. Yes, there are a hundred experts out there, each telling you something slightly different, but pick one that comes recommended by someone you trust or better yet, hire a personal trainer to get you started. Trust me when I say you won't accomplish anything if you don't get off your butt and get started.

2. Set clear goals. Your overall objective may be to look better, to be stronger and to be healthier but those aren't clear or definite enough to be your goals. You must set and focus on a definite, clear goal. Decide on what your new measurements will be (waist size, hip size, dress size or pant size, for example).

Then, when you have begun your fitness plan and become aware of your strengths and limitations, set short term goals for improvement. For example, if you are able to do 2 pushups in the beginning, set your goal for 10 pushups within a few weeks, then 3 sets of 10 pushups, etc. Use this goal setting technique for all of the various exercises you will be doing within your initial program. You reach your goals through small improvements over time.

3. Go Slow. I don't mean snail-pace slow, but pace yourself so that you don't cause injury. For example, if you haven't done much in the way of exercise for a long time, walking is a great way to begin a cardio program. Don't jump on the treadmill and run for 5 miles on your first day. First of all you won't likely make it the 5 miles and secondly, you will probably be in a great deal of pain the next few days as your body tries to recover. The saying 'No pain, no gain' is somewhat true but in moderation.

4. Stick to the following fundamentals of fat loss including:
(1) Do your cardio
(2) Lift weights
(3) Burn more calories than you consume
(4) Eat 5-6 small, frequent meals and never skip meals
(5) Keep your fat intake low, but include small amounts of good fats
(6) Eat natural foods; avoid processed & refined foods
(7) eat more natural complex carbs, fruits & vegetables
(8) eat lean proteins with each meal
(9) Think positive by visualizing yourself as you would like to be.

Make use of these fat burning tips and you are headed for success.

What You Need to Know to Succeed In Weight Loss

In order to be successful in your weight loss efforts you need to understand the muscle maintenance and cell producing nutrients that the body requires and how it utilizes food sources we take in. Let's take a look at calories, carbohydrates, fats and protein, primary players in the weight control program. You may well be aware of this fact but never gave it much thought. Some foods make you feel full faster, and keep you feeling full longer. These are foods that you must consider part of your diet. Additionally, you will need to consider the calorie value that food source represents.

Calories are always mentioned in dieting plans. The three classes of calories include protein, carbohydrates, and fat. While there are three basic types of calories, surprisingly you need to direct your efforts at controlling the first two. The fuel source for your body activity is the calorie. Each food type will be a source of energy that is relative to the amount of calories the body absorbs from that food source. Each person requires a distinct quantity of calories that is relative to a number of factors.

These factors include age, height, weight, gender, and the energy that particular person will expend in a normal day of activity. The bottom line here obviously is that if you consume more calories than you burn off, you will gain weight. Calories from protein and carbohydrates when not required to meet your energy requirements, are convert to fat and get stored by your body. Even if you are eating mostly "fat free" foods, excess consumption will result in additional body fat. It takes energy to transform protein and carbohydrates to body fat.

Carbohydrates are a major source of energy and should account for 50% to 60% of calories consumed each day. These include carbohydrates of sugars found in fruits (sucrose, glucose, fructose), milk (lactose), and soft drinks and sweets and complex carbohydrates found in whole grain cereals, flour, bread, rice, corn, oats, potatoes, and legumes. Fat should account for 30% or less of the calories consumed daily, with saturated fats accounting for no more than 10% of the total fat intake. We do need some fats in our body to maintain body temperature, and physically protect body tissues and organs. Fat also benefits our body by transporting the four fat-soluble vitamins: A, D, E, and K.

We will find several classes of fats in our daily diet. Saturated fat found mostly in meat and dairy products can be a cause of increased blood cholesterol levels. Conversely polyunsaturated fat helps to promote lower blood cholesterol levels. Monounsaturated fat found in both plant and animal products aids in lowering LDL cholesterol (the "bad" cholesterol).

Protein should provide ten to twenty percent of the calories consumed each day. Protein is required to maintain a strong count of red blood cells and adequate functioning of antibodies to provide a strong front against infection. It is also a primary element in normal growth and tissue repair. Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids.

Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For those who do not eat meat, fish, eggs, or dairy products, it is important to eat a variety of these meat free foods in order to get enough protein. These are the primary nutrients that the body requires to keep us healthy and energetic.

Wii Weight Loss - Have Fun Losing Weight

Everyone knows that if you're exercising to lose some weight you need more than a little motivation, doing push ups and running on a treadmill may burn calories but let's face it, its not exactly fun and most people find it harder to be motivated if the exercise in question is boring.

You are much more likely to continue with an exercise routine if you enjoy doing and it, Way weight loss is fun, energetic, addictive and something that all the family will enjoy . The Nintendo wii is a video games console. It has a wireless remote controller which is a unlike any other games controller we have seen before. One of the other advantages is the console is moderately small so not something you need to find storage space for unlike your hulking rowing machines and sit up boards!.

The idea of the wireless controller is that you can have power over the game using substantial gestures so movement plays a massive part. Wii weight loss is something that will keep you and your family fit as well as having fun, the exercise qualities are incredible as well as having a competitive game involved to stop the monotony setting it.

Computer consoles are something that most families have a budget for so you will be using something you would probably be purchasing anyway which will save you cash as well as keep you healthy.

If you talk to someone who already owns a wii you will soon be conscious that most people after playing it for the first time get up the next day with aches and pains. The same aches and pains you would have if you had gone to the gym proving that wii weight loss burn calories and keeps you fit. Wii weight loss is achieved by means of games that can be played on the console that involve lots of movement, sports are one of the most popular, with non-stop movement and the shared addictive merits of playing a game you will soon find yourself burning off those calories and having fun at the same time!.

There is no exact wii weight loss plan, all you require to do is find a game you like that involves a lot of movement (boxing is always a good one) have a go and see how it makes you feel, if you feel your heart rate increasing and you start to sweat you know your body is burning fat and well on the way to a healthier body.

The wii is without exception a distinctive way to workout not only for you but for your family as well. It is a fact of life nowadays that almost all kids adore to play video games so to make certain they have a healthy life the Wii is most likely the greatest console to buy.

Bodyweight Exercise For Fat Loss: Shed The Pounds!

Bodyweight exercise is excellent for fat loss. That's right, you don't need a room full of expensive equipment or a costly gym membership to shed the extra pounds of fat keeping you from looking and performing your best. All you need is the gym you were born with and knowledge to use it!

You may not realize it, but bodyweight exercise is already the number one choice for fat burning. Just think about it. Walking, jogging and running are all bodyweight exercises. Even exercises that use equipment like biking, rowing or stair climbing can be considered bodyweight exercises, since the weight you are moving around is your own. But in my opinion, other bodyweight exercises and calisthenics are even better for fat loss.

Why?

This is very important. In most cases, looking your best takes more than just losing fat. It really is not a question of just becoming smaller due to fat loss. The body you reveal after the fat loss is just as important to the final outcome of looking your best.

Aerobic activity like running, biking and stair climbing are common methods for burning fat. And while they do improve cardiorespiratory endurance, they don't do a lot to create the strong, athletic, attractive body hiding underneath the fat. However, bodyweight exercise works the entire body (upper, lower and core) and simultaneously builds a muscular, lean body while also improve heart and lung power.

Here are 3 reasons why bodyweight calisthenics are better than aerobic exercises for burning fat AND looking your best...

- Bodyweight calisthenics makes you stronger, better conditioned and more coordinated. Flexibility and balance are also greatly improved. You overall performance improves. Plus, burning off those unwanted pounds doesn't only make you look better, but improves performance as well!

- Bodyweight exercise, done on a regular, consistent basis, invigorates and rejuvenates your body. You feel better. And regular exercise greatly improves health. Not to mention, losing extra fat will do wonders for the results of your next doctors visit!

- Unlike aerobic exercise, bodyweight calisthenics doesn't only burn fat and improve cardiorespiratory function, it builds a rock solid body as well. So, when the fat melts off, there is a strong, lean body revealed underneath. This is really the key to creating a body you can be proud of. You must burn fat and build an attractive physique at the same time!

As you can see, using bodyweight exercise to burn fat has its advantages. The fat melts away which helps you perform, feel and look better. But more importantly, the body that is revealed once the fat burns off is strong, muscular and attractive!

How to Lose 10 Pounds Effortlessly

Would you like to know how to lose 10 pounds with the cheesecake diet? So would I. Sadly, this isn't going to happen. However, you can actually lose 10 pounds without climbing 756 steps a day, or running 12 miles. Here is that magic little secret, in the form of things with sprouts.

Vegetables:

If you want to know how to lose 10 pounds fast, you have to do it with lots of veggies. You can eat meat as well, but the key is to eat very lean meat such as fish, or poultry. You only want to eat it once a day, about 2 to 3 ounces. You are probably making threatening remarks to the computer screen right now, aren't you? Don't worry, I am not going to starve you.

Eat vegetables when you're hungry. In fact, eat as many as you want throughout the day. Go for spinach, lettuce, turnip greens, cabbage, and other leafy greens. If you've been wanting to know how to lose 10 pounds without starving yourself, this is the way to go. Drink a whole lot of water while you follow this diet. Don't worry, results shouldn't take more than a week or two.

You should follow this diet if you're desperate to lose some weight in time for a wedding or some other special event-- especially if you bought the perfect little dress for the occasion. You won't hurt any major organs, and you'll look great. It's super healthy (your mother would be so proud), and it'll help you lose that extra weight fast. Eat all those veggies and stick with it, and you'll lose 10 pounds quickly. You don't have to eat turtle fare forever; one or two weeks should be quite enough. When you lose that extra weight, enjoy yourself and go back to normal people food. Good luck.

The Hormones That Affect Weight Control

Any weight management program whether you are aware of it or not, will need to trigger the basic hormones that greatly affect our metabolism. This data can be found in scattered bits and pieces and sometimes the relationships are not explained too clearly. I will try to offer a brief but clear explanation of the hormones involved in weight loss as well as weight gain.

One of the primary hormones that affect weight management is insulin. Insulin is a blood sugar regulator. High carbohydrate intake leads to higher blood sugar levels. This leads to an increase of insulin output by the body. Insulin production is the body's natural response to excessively high sugar levels in the blood. If that sugar is not getting converted into energy fast enough to maintain safe levels in the blood, insulin will resort to an alternate to that conversion to energy. This results in the conversion of that blood sugar into fat that will be stored by the body.

The term lipogenic refers to that quality of being fat producing. In addition to insulin being lipogenic, it also bears another quality that means bad news to weight loss programs. Insulin is also antilipolytic. This simply means that it naturally works to fight against the breakdown of fat. As you now see, a diet that stimulates high insulin output will certainly be encouraging natural body responses that are counter productive to your goal of losing weight.

When the body is stressed due to a variety of reasons, insulin production also increases in order to stimulate the production of cortisol, our stress hormone. The body then responds to high cortisol by lowering the levels of the hormone dehydroepiandrosterone (DHEA). This hormone is very influential in the production of muscle. Producing more muscle than fat is our ultimate goal.

Chronic stress stimulates fat cells into storing fat. Fat cells located in the abdominal wall, characteristically possess more cortisol receptors on their cell membranes. So in turn, stress will encourage these cells to retain more fat.

Leptin is produced by adipose tissue and leptin binds to nucleus cells of the hypothalamus, a region of the brain known as the "satiety center." Binding of leptin to this nucleus tells the brain that the body has had enough to eat thus providing the sensation of satiety. In a small number of humans, homozygous mutations for the leptin gene are present that stimulate a constant demand for food. This typically leads to severe obesity. Unfortunately this condition often compounds itself. As the body produces greater and greater quantities of leptin to fulfill the requirements of the process it can also cause higher tolerances and reduced efficiency. Although complete manipulation of this hormone has yet to be accomplished, there have been some short term benefits experienced by the administration of recombinant human leptin by way of injection.

The hormone serotonin, a neurotransmitter in the brain made from the amino acids found in proteins. Like leptin, it also sends messages that body is satisfied and that we have eaten sufficient to meet our body's needs. Low serotonin levels cause depression, obesity, lethargy, and a greater desire for refined carbohydrates. Low levels of serotonin leads to overeating because the brain believes the body is starving. A diet that restricts protein-rich calories can be one reason for low serotonin levels. Some people that produce very high levels of cortisol also tend to experience lower serotonin levels.

Another glandular condition known as hypothyroidism may affect as high as 30 percent of the population. Low thyroid reduces our fat burning rate and causes fatigue, inhibiting energy levels. Your thyroid is small gland at the base of your neck that controls energy flow. A shortage of thyroid hormones makes you sluggish at every level. Slowed digestion causes constipation, sluggish metabolism leads to weight gain and elevated cholesterol levels. The brain also needs thyroid hormones to stimulate the production of hormones like serotonin that we talked about earlier. Hypothyroidism can lead to depression and lethargy and weight gain.

Often forgotten in the discussion of weight loss and hormones, testosterone and estrogens may be forgotten. These are typically male, female hormones. The production of these hormones tends to fall off with age. The male hormone, testosterone stimulates high energy and associated fat burning benefits. On the other hand the female hormone estrogens actually encourage the storage of fat. A decrease in estrogens levels therefore would seem beneficial in your weight loss program. Unfortunately a number of conditions call for the addition of estrogens to ease women through the menopause process. Although beneficial in that affect, it will be counter-productive to weight loss or weight control efforts.

As you can see, a number of hormones play a part in weight control. Some of these hormones interact with each other. Some hormones can be manipulated with drugs or by careful meal planning. Others hormones such as leptin are subject to manipulation. The ultimate solution is a careful selection of food groups and meal planning.