8:31 PM
Posted by
Rose Ruppert
Here's FIVE reasons why this is the most important weight loss website you'll ever find on how to lose body fat and keep it off forever.
(1) You've reached the end of the search for real advice that works!
If you're anything like me, you'll have visited many sites and spent hard-earned cash on a great many diet plans and diet pills before getting to the point where losing weight seems impossible.
(2) You can stop doing fads and start doing nutrition!
There are so many diet fads and fiddles out there, do you wonder what's real and what's hype? Well … I hope you’ll want to bookmark this site and start a 'Real Weight Loss Tips' journey based on real science and nutritional principles, with my help.
As you browse through, I'm sure at times you'll say “I knew that”. But the big question is do you practice what you know?
You can start by looking at what your ideal weight should be or healthy eating guidelines and healthy meal plans and exercises. Or you can take a glance through a review of best diet plans and see why things work or don't work based on medical knowledge and scientific facts. (Well, I do have a PhD in physiology, but I promise I won't overdo the science bit!)
(3) You have someone who's been there, done that!
You won’t be surprised to hear that I struggled with weight loss ever since having children, probably a combination of many changes in lifestyle - reduced daily activity and new, peculiar eating habits. I've had some success with weight watchers and the atkins diet, but always ended up putting on weight again.
Ring any bells for you? Four years ago, I discovered Herbalife products and that was a weight loss programme that worked really well for me. But I got bored and then after having a thyroid problem, I put on a stone in weight over 3 months and got desperate to lose weight. So having strategies that work was critical to my weight control.
Knowing what I know, I can drop half a stone when I have to to keep things in check - It's been a long quest - but what works for me, is working for my clients too - just ordinary people living their life!
(4) You have a gateway to some of the best guidance out there on the web!
Here, you can tap into a lot of research into how to lose fat, because it just isn't as simple as ‘eat less, exercise more’. It’s tricky, don’t you agree? I guess you could say I've become somewhat of a weight loss tips expert now in how to reduce body fat and maintain muscle fitness, which is the essence of any diet that's worth its salt.
If I were a size 10 petite little thing, you'd think 'what does she know about what I'm going through!' I'm a healthy size 12-14 (don't shops vary!), but more importantly, I've maintained my weight for several years now and helped hundreds of people to lose weight. It’s especially satisfying when I can help with overweight children and am proud of my successful teenage diet plan.
(5) You can slowly (re)educate yourself - the more you understand, the more choices and control you have!
It occurred to me that with all the sifting and sorting that I've done, I could help even more people lose real weight (that is, body fat - not water, not muscle) by creating a website that not only supports my existing customers and those of my home business team, but also anyone else who finds losing weight a mystery (and misery!)
Here, you will find real weight loss tips that uncover all those crazy claims of diet pills and fast weight loss and gives you effective ways to burn fat and build muscle and so lose weight forever.
I’m creating plenty of health related fitness resources for you to dip into, like food pyramid guides, healthy meal plans and free diet plans, as well as weight conversion tools like a bmi calculator and calorie counter. I'll be adding weight loss tips for some common medical conditions, such as diabetes, thyroid and PCOS.
You can also find top nutrition articles and weight loss motivation tips - I've done all the research and put it all together here for you - so you don't have to!
I strongly believe that the more you KNOW about how the body works and how to get it to burn fat, the more likely you are to feel in control.
Your goal here is to do a little study every day of these weight loss tips and develop a healthy way of eating and exercise that works for your lifestyle and personality, achieve quick weight loss and your ideal weight as well as lifetime fitness.
So let's go on a journey of discovery ...
I will help you get the shape you want!
Every time you see my Little Orange Guide, you know there's a KEY LEARNING POINT.
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8:19 PM
Posted by
Rose Ruppert
Are you following a healthy diet plan? The simplest way to check yourself is to measure your waist size or the ratio of your waist to hip measurements.
Circumference measurements in different places on your body will give you feedback about how well your diet and exercise regime are working. (You can get a body fat analysis done and buy a healthy diet plan book, but the waist is as good an indicator as any if you're looking at your weight for the first time.)
So measure yourself regularly - although you may think you have a healthy diet plan and be at an ideal weight 'by the books' - the stomach area is a REALLY good test site ...
You may need to work a little harder if the goal is to improve those abdominal, get a flat tummy by losing belly fat. You can see if certain places are lagging behind others in toning up, or in the case of waist and hips, if you’re gaining body fat.
Stomach fat and an expanding middle in men and women is actually a REALLY good way to check how overweight a person is. It's also a bit of a giveaway in terms of whether a healthy diet plan is being followed.
This is because as the % body fat increases, the waist size increases. Usually it's the first place you gain and the last place you lose.
Waist circumference is a pretty accurate measure of whether you're overdoing it. It also gives us an early warning of possible future health problems. Because what matters is where you carry your excess fat.
The waist is a key measurement for weight loss - more so than weight! - because when your waist size is going down, you know your overall body fat is going down. (If you follow a poor weight loss program - see quick weight loss and crash diet pages - you may be losing lean muscle tissue or water as well. That's not a healthy diet plan.)
If you lose fat around your middle, you may notice it even without measuring, because if your waist goes in even a little bit, your trousers get looser! Your waist can completely change the way you look – even if you don’t gain any muscle.
Of course, people do have different distribution of fat around certain parts of the body. This can affect the look between different people. You know if you're an apple or a pear!
For example, if one woman managed to reduce her fat percentage to 20%, yet had a high amount of stomach fat, then she may not look as slim as her friend who has 25% body fat but a more even distribution of fat over the body - heard the expression "hides it well" or "look ok in clothes, but bit squidgey in a bikini". The result is she would have to work harder and reduce body fat percentage even further if she wanted to look leaner than her friend around the belly.
So what are the take home messages here?
Waist size a REALLY good indication of how far off a healthy diet plan you actually are because it relates very well to your percentage body fat and reflects quickly that you are overeating or eating refined or processed foods that are more readily stored as fat.
People who are an apple shape - they store fat around their midriff - are far more likely to develop heart disease and diabetes than those who are a pear shape or more diffusely plump.
man showing big hairy belly So, as I covered in Ideal Weight ... abdominal fat and a large waist measurement is a real indicator of certain health risks, which can lead to cardiac failure, liver disease and so forth.
As a health guideline, a waist circumference greater than 80cm (32in) for women and 94cm (37in) for men indicates increased risk, while a measurement of more than 88cm (35in) for women and 102cm (40in) for men is particularly worrying.
An even better measurement of health risks of an expanding waistline could actually be the ratio of your waist (the narrowest point on your abdomen) to your hip (the widest point.)
A ratio of more than 1.0 for a man (in other words your waist is bigger than your hips) or 0.8 for a woman means you urgently need to reduce your weight and increase your levels of exercise.
So ... the next thing you'll be asking (hopefully ...) is how to lose stomach fat?
orange key guide The answer lies in a healthy diet plan!
Don't worry, it doesn't have to be boring - but it may mean making some subtle and not-so-subtle changes to your lifestyle and eating habits.
Are you ready to swap glut for fit? then READ Healthy Eating Guidelines Tips on Lifetime Fitness (coming soon!)
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8:15 PM
Posted by
Rose Ruppert
The Fat loss 4 Idiots Calorie Shifting Diet puts other diets to shame.
The new Advanced Technique is based on a diet that has been famous on the internet for about 4 years.
97% of its customers are satisfied and happy with their results on the diet! So that tells me something - it's a great recommendation that it WORKS!!!
There is no calorie counting and no point counting. There are no special foods to buy and no meetings to attend.
Food is NOT the enemy. Calorie Shifting supercharges your metabolism resulting in fat burning.
But you need to know how to manipulate the kinds of foods you eat and when you eat them, in a way that boosts your metabolism and keeps you burning fat.
The body responds very well to calorie shifting and immediately switches to get energy from your fat reserves.
The result is rapid and healthy weight loss.
You can LOSE 9LBS EVERY 11 DAYS!
Learn the 10 Easy Rules of Calorie Shifting to Keep Your Body Burning Fat
This diet is idiot proof!
But you do need a plan created by experts!!! However, the diet is specifically designed to accommodate real people with all the challenges of our hectic lives!
* You don’t need to buy expensive, organic or special foods. The ingredients on this diet is just normal stuff you'll find your local supermarket
* You don’t have to eat different portions to anyone else, your meals are just normal sized. You have four daily meals and eat until you are satisfied.
* You are not forced to create a whole new lifestyle to meet your weight loss goals.
The Fat Loss 4 Idiots Diet includes two important components:
-- The Diet Handbook
-- The Diet Generator
Both are recommended.
The Fat Loss 4 Idiots Diet Handbook is more of a teaching tool, so you can start to adopt the calorie shifting techniques into your own meal plans over time learning how to mix and match different types of food. This will support weight control in the longer term.
The Diet Handbook teaches you the mechanics behind Calorie Shifting and how you can create your own 11 day meal plans that will quickly burn off excess fat.
The Diet Generator is a tool that allows you create up to 30 personalised meal plans by selecting your favourite foods combined from a special food list. This is where the Advanced Accelerated Weight Loss comes in.
Why are you Overweight?
How to Overcome Traditional Weight Loss Failures
* You eat the wrong foods at the wrong times
* The FOOD that you eat can either make you THIN or FAT
* the way to start losing weight has nothing to do with starving yourself or jogging
* You can get SLIM by eating the RIGHT FOODS at the RIGHT INTERVALS each day.
* STOP using Low Carb Diets
* STOP using Low Calorie Diets
* STOP using Low Fat Diets
START using this breakthrough Calorie Shifting Technique
Here's the evidence ...
Low Calorie Diets Don't Work!
You can't lose weight by starving yourself (on a low calorie diet). Your metabolism detects any abrupt drop in calories and ADJUSTS ITSELF by burning fewer calories each day. This defeats the object!
Low Fat Diets Don't Work!
You know low fat doesn't work since we all buy low fat foods nowadays at the supermarket. After many years of doing this, don't you wonder why you still can't lose weight easily? Low fat makes you hungry so you eat more!
Low Carb Diets Make you Miserable!
When you cut out carbohydrates (carbs) you drain your body of energy. You feel lousy all day and crave all evening. fat loss idiot diet
OK ... so now you know what doesn't work - click the link below to get a 50% discount (on checkout page) on the Diet Handbook & the Diet Generator tool package!
Fat Loss 4 Idiots Diet comes with a 60 Day Money Back Guarantee!
You really have nothing to lose. Well, except for a lot of unwanted fat.
Click Now & Grab Your Fat Loss 4 Idiots Diet - 50% discount at checkout
P.S. The #1 reason that people who want to lose weight don’t lose that weight is procrastination.
If you carry on doing exactly what you're doing, you'll get exactly the same results - so if you're ready to get your body burning fat.
Fat Loss 4 Idiots meal plans are simple to follow ... and they work.
Start now and you’ll be amazed at how fast you lose weight, simply and quickly.
The key to weight loss is right here. Lose up to 9 pounds during every 11 day cycle. All you have to do is take the first step.
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7:59 PM
Posted by
Rose Ruppert
Sometimes a good diet joke is the best tip ...
which of these 21 diet jokes is your favourite?
1. My bathroom mirror adds ten pounds, and the bathroom scale is in on the conspiracy.
2. If you store your chocolate on a high shelf the calories will jump out because they are afraid of heights.
3. If you eat it with your fingers, it doesn't count.
4. Vegetables are good for you. Chocolate is a vegetable.
5. Dark chocolate is a health food, it's so high in antioxidants that I'm doing myself good by eating it.
6. Any calories in a margherita are killed by the alcohol.
7. A "bite" isn't big enough to have any caloric value (i.e. a bite of my daughter's cookie, a bite of my husband’s pizza, a bite of anything and everything from the buffet or mini-dessert tray . . .)
8. "Free food is free of calories". You mean that one isn’t true? LOL
9. If no one SEES you eat it, then it never happened.
10. If you eat it in the dark, it doesn't count.
11. If you eat it standing up, it doesn't count.
12. Food used for medicinal purposes NEVER count, such as hot chocolate, brandy, toast and Sara Lee Cheesecake.
13. If you are exploring new food tastes, you are not greedy and the calories don’t count.
14. I'm in shape. Round is a shape... isn't it?
15. I am a nutritional overachiever.
16. I'm not overweight. I'm just 6 inches too short.
17. I'm allergic to food. Every time I eat, it breaks out into fat.
18. A balanced diet is a cookie in each hand.
19. Stressed spelled backwards is desserts.
20. I keep trying to lose weight... but it keeps finding me!
21. I've been on a diet for a month and all I've lost is a month.
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7:55 PM
Posted by
Rose Ruppert
Not at your Ideal Weight?
Doesn't it annoy you when you hear "It's easy to lose weight, just eat less and exercise more". Agh!
Is it that simple? Yes and No!
Certainly what we eat and how much we eat generally influences whether we achieve weight loss or gain.
But what is an ideal body weight?
See how a Weight Loss Calculator can help you know the balance.
However, there are definitely some big mistakes people make with dieting and muscle building, which makes weight control kind of tricky.
Here I'll explain some key things to understand about ideal weight ...
* How to Understand your Weight and Body Shape and What's Right for You
* Key Differences between Losing Weight and Losing Fat
* What your Waist Size is Telling you about Dangerous Health Risks
* The Truth behind Fat Kids
* Getting the Right Balance between Cutting Calories and Daily Exercise
* How to Get Your Personal Body Fat Analysis
* The Truth about Magic Diets and Diet Pills
Ideal weight, Body Shape and Mindset
It's true we all come in different shapes and sizes, but how do you know what is an ideal weight for you?
Well, part of the answer is about your specific body types or shape - see Body Mass Index and BMI Calculator - but the other part about ideal weight is actually about self-image and one's beliefs. (See more on that score on the Fat Kids page years of being told to eat less, lose weight can be damaging to kids and teenagers self-esteem and lead to poor relationship with food and weight later in life.)
A key message: "It's as important to manage the thoughts you feed yourself as it is to manage the food you eat?" (She also has a really nice voice so you can listen to this CD over and over until the penny drops!) Click here for more weight loss motivation tips. 'Self-image' is the picture you have of an ideal body, which may be completely different to what's idea for you!
If criticizing your 'assets' is you all over, i.e. your belief is that you are fat, then maybe take a look at fitness models & celebs lately to get the showdown on the good, bad and downright ugly - and get a shot of reality!
Firstly, these supermodels and celebrities are on a permanent diet - and not a healthy one in many cases - - so who wants to live like that!
Secondly, these skinny female body shapes are NOT actually attractive (not just my view), they scream malnutrition and obsession rather than representing an ideal weight. When we see the pictures, they shock us, but unfortunately, many women secretly want to be like that - creating all kinds of eating disorders, fad diets and more obsession, especially in kids and teenagers.
Skinny models distort our view of the attractiveness of normal body shapes, especially for women. Your ideal weight isn't a comparison to these images of women.
So keep it real!
Remember the women in the renaissance paintings or the Venus de Milo sculpture and think about Marilyn Monroe.
Words like 'curvy' and 'voluptuous' spring to mind? And not negative, but complimentary.
So how much should you weigh?
Click here for answers to the common question "How much should I weigh?"
For a complete guide to the best combination of dieting and exercise for maximum fat loss, you can't beat Tom Venuto's incredible e-book: Burn the Fat, Feed the Muscle.
Burn the Fat ebook This is a Total Eye Opener on Everything you're doing Wrong and How to Get your Diet & Exercise Right to Burn Fat like Crazy!!!
And if you need any extra incentive to take action on getting rid of that excess flab .... READ my Free Special Report on the Health Risks of an Expanding Waist
Abdominal fat and a large waist measurement is a real indicator of certain health risks, which can lead to cardiac failure, liver disease and so forth.
As a health guideline, a waist circumference greater than 80cm (32in) for women and 94cm (37in) for men indicates increased risk, while a measurement of more than 88cm (35in) for women and 102cm (40in) for men is particularly worrying.
So remember earlier ... how does all that stuff help you maintain your weight or lose weight?
Well the more you understand the fundamentals, the easier it is to make decisions about what you choose to eat or not eat, when you eat and how much you eat, your daily activity - AND how to avoid the common pitfalls in a weight loss program.
Keep revisiting us here at Real Weight Loss Tips and explore some of the many links -
- the more you learn, the more you empower yourself!
Magic diets and diet pills
Maybe you're thinking ... all this sounds like hard work and is going take me months and months to get my ideal weight. There must be a short cut, right?
Well, if you want to stay at your ideal weight or lose weight fast my advice is simple.
STOP looking for magic diet pills
STOP looking for the next 'fat dissolving' breakthrough. Diet pills, if they work at all, simply deal with short term treatment - they don't help with the cause of you being overweight. That takes lifestyle decisions based on knowledge and understanding your body, your mindset and the impact of your diet and nutrition on your health and shape.
Just first master the fundamentals on how to lose weight.
Knowing about healthy eating and building good nutrition into every single day are two completely different things.
Commit now to a healthier lifestyle with Real Weight Loss Tips to guide you - not only about diet plans, but a way of thinking and living - healthy, slim, positive!
More articles on weight loss tips
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7:51 PM
Posted by
Rose Ruppert
Weight loss pills have an obvious appeal for people who want a quick weight loss results without the hard work and discipline.
And oh yes, I can laugh, because I’ve spent my fair share of well earned dosh sending off to (probably non-existent) weight loss clinics and labs run by (so-called) professors and experts, buying fancy-packed capsules full of exotic and rare plant extracts or weird sounding things.
Can you believe we put such unknown substances that arrive in the post into our bodies!! (MADNESS)
Did you know fat loss pills can actually make you fatter? Check out this article on weight loss pills - you'll be glad you did!
Of course the whole slimming pills industry is a complete joke, but there are some little gems out there that can help and are not just a big fat con!
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7:49 PM
Posted by
Rose Ruppert
Is it Possible? And What’s the Best Way?
Quick weight loss is what people hope to achieve when they embark upon starvation diets. Problem is when they resume normal eating habits they not only put back on their weight, and often a little more.
Why is that? How can you avoid it?
And what’s the best way to achieve quick weight loss that lasts?
Let’s clarify first of all the term 'weight loss'.
Weight loss can result from a reduction in all kinds of parts of the body – Fluid, Glycogen, Muscle, Connective Tissue, Fat, Bone (you can chop off your arm or leg and lose weight, ha ha!)
Most people are obsessed with their “weight” and quick weight loss, thinking this is about being slim or fat.
It is therefore vital that you start thinking in terms of the difference between weight loss and fat loss.
It’s the ratio of fat to muscle that determines our ideal weight and body shape.
The greater your percentage body fat, the bigger your waist measurement, generally speaking. If you reduce your body fat, your waist AND your weight will go down, but this doesn’t always happen in proportion. Check out the part on losing belly fat.
On a weight loss programme, if you are also building muscle or replacing lost muscle, your weight may stay the same for a while, and you may notice inch loss first and foremost.
In fact, you may for a time be losing fat that has been stored around your internal organs, which is a good thing, right?*!!
A word of caution: if you manage quick weight loss but no loss of inches, then chances are you are NOT losing body fat but fluid and valuable tissue.
In order to lose body fat you need to create a calorie deficit, reducing calories eaten below calories used.
The traditional method is to engage in a low calorie diet. But if you’re keen to get a quick weight loss result, often you go too low. Remember human beings’ most powerful natural instinct, the very need to eat in order to survive.
If the body requires food to survive, what happens if we try and starve the body?
When the body is starved of nutrients, it will lose weight through loss of glycogen, connective tissue i.e. ligaments and tendons, water, density of bone, worst of all muscle, but least of all body fat.
Worse of all, if you try and starve the body your metabolism will slow down therefore reducing the amount of calories your body will burn.
Your body will also create an enzyme called lipoprotein lipase, which is what moves fat from our diet into our fat cells. Put simply when the body has come out of famine, it becomes overly efficient in storing any excess food as body fat.
So, knowing this, you can see that it is important when reducing calories not to starve the body.
Make sure that you still eat a wide variety of nutrients that keeps you in the right energy balance, maintains your muscle mass, whilst still bringing about a calorie deficit.
By reducing your daily calories by 500 calories a day over a week (3500 calorie deficit), you will lose around a pound of body fat safely and furthermore keep it off!
Is that quick weight loss? Probably not as quick as you'd like, but it is a lasting weight loss. So that’s the gist of it really.
However, since there are SO many different quick weight loss diet pills and potions on the market, I thought I’d devote a whole page to myth busting weight loss pills – it’s great fun.
Forget diet pills - A much more sensible and easy plan ....
You know that the only sure fire way to lose weight is to create a calorie reduction compared to what your body needs, right?
OK, so here's a great tip ....
If you want to find an easy way to counting calories - then you need to include a nutrition boosting shake drink.
1. Take two shakes a day (250 calories each!!! but packed full of nutrition and protein in a balanced way to optimise your metabolism)
2. plus one medium, healthy meal (around 500 calories)
3. add in a snack (125 calories) and 2 pieces of fruit (75 calories)
4. drink the thermo-fat-burning herbal beverage5. exercise if you can ...
and hey presto ....
YOU HAVE A DAILY CALORIE PLAN OF JUST 1200
(with room for flexibility and choice!!!)
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7:45 PM
Posted by
Rose Ruppert
The desire to lose belly fat is a common quest for both women and men. Stomach fat is often the first to come on and the last to come off. There are many reasons for this and it does seem to vary from person to person.
You can exercise those stomach muscles all you like, but if they're covered in fat, you won't see much muscle definition.
But one thing is for sure, if you reduce the proportion of body fat to lean muscle mass, at least to within the normal range (22-25% for women and 12-15% for men), you will lose belly fat too.
Trying to lose fat doesn't have to be painful. Try these simple tips from Nick Nilson of BetterU and you'll see just how easy fat loss can be.
10 Ways To Lose Belly Fat Without Much Effort
1. Eat small meals more often - it not only boosts your metabolism each time you munch something, your body can process smaller meals much better. So rather than 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink plenty of water - keeping your water intake high through the day helps to eliminate waste products from your body. Get at least 6 - 8 large glasses per day - approx 1.5 litres minimum, preferably 2 litres. If you keep a water bottle handy, you're more likely to remember to drink from it frequently. Always take a bottle of water out and about with you, so you don't get caught out and dehydrate. Take it in your bag or in the car.
3. Stop being efficient! - do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.
4. Eat protein-rich foods - make sure every meal contains chicken, fish, seafood, eggs, dairy, lean red meats, etc. or if you are vegetarian, beans, lentils, tofu, nuts, cheese. Not only does it keep you from feeling hungry and keep your blood sugar steadier, your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your existing muscle, and you need it to keep your calorie burning levels high!
5. Take the stairs instead of the left - any time you can add in a little more physical activity, walk the extra mile, go the extra distance, as they say. Of course, you're not expecting to leap up 10 flights of stairs, but going up a staircase or two regularly will add up to a increase in your daily activity. 6. Don't go hungry - plan your meals as far ahead as you can, and always take a nutritious snack out with you - a protein bar or a piece of fruit, so you don't get caught out. If you allow yourself to get hungry, you're much more likely to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.
7. Order the smaller portions at restaurants - it can be a challenge to order small french fries when "super sizing" your order is only a few coins more, but your true savings will occur in the calories that don't end up on your waist and thighs!
8. Eat plenty of fiber - it's very filling. By eating more fibre you will find yourself full sooner. This feeling of fullness can hang around for some time too.
9. Wait 20 minutes between courses - your brain needs 20 mins to register that your stomach is full. By waiting that bit longer than normal, you'll give your brain a chance to let you know you don't really need any more food and you won't feel like more then anyhow.
10. Cheat on your diet - one thing I always make my clients promise is that they will give themselves a treat of their favorite food or drink, now and again - so basically, they 'cheat' on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.
This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.
...........................
So ... if you follow even a few of these 10 easy tips in the long term, you will certainly lose belly fat and notice a difference in your overall weight and health.
This article was based upon the 10 Things article written by my venture partner, Nick Nilsson, Vice-President of the online personal training company BetterU, Inc. Nick has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. He is the author of a number of eBooks to help people lose fat and build muscle including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at Fitness eBooks
Lose Fat Fast
If you are looking for quick weight loss or ways to lose more than the grind of 1-2 lbs a week, look no further. I recently discovered Warp Speed Fat Loss a very interesting approach to the three traditional ways to lose weight.
You know the diet, exercise or diet+exercise. See the consequences ...
This is NOT just a fat loss training program nor is it just another diet. What it does is combine carefully methods that crank up your metabolic fat burning furnace. It puts all the best ways to burn fat to work for you!
How? Glad you asked!
Advanced Manipulation of Human Biochemistry, Physiology to Maximize Fat Mobilization and Oxidation
er ... say what?
The Warp Speed Fat Loss System is the synergy between the exercise program and diet plan.
If you are looking to lose 50lbs - this is not for you. If you have 20lbs of fat to lose and you don't want to spend 12 weeks fighting with your body to get rid of it then Warp Speed Fat Loss was designed for you - this is extreme fat loss.
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7:42 PM
Posted by
Rose Ruppert
Most weight charts give you BMI - Body Mass Index - based on weight and height and show you the underweight, normal, overweight and obese ranges for men and women.
As with other calculators, BMI is only a guideline. It's one measure of your health and can actually give a very false impression.
Body fat percentage, blood pressure, resting heart rate, cholesterol and other measurements give you the whole picture.
BMI is really outdated now.
It just doesn't tell you the most important things. It's completely misleading in some cases.
Take a body builder, you (and they) will be shocked to find out they actually come out as 'obese' on a Body Mass Index.
Why?
Because Body Mass Index doesn't distinguish muscle from fat!
Because for their height, body builders will be relatively heavy. BUT, their weight comes from having a high amount of muscle in their body not fat.
On the other hand, if you look back at our skinny model, she's likely to come out clinically obese even on our % body fat, because starvation dieting has robbed her of a lot of muscle, so proportionally, she can actually have high body fat because she has low muscle mass. Isn't that satisfying! Want to calculate your Body Mass Index? Click here for a BMI calculation So you wouldn't look at either the body builder or the skinny model and say he or she is obese, right?
No, of course not! So what tells you that our body builder is in great shape?
Well, you can see his muscles - check out that six-pack!!! And that's because he has very little fat round the tummy or anywhere else.
His muscle mass is high compared to his body fat, so his % body fat is low - well into the 'lean' range - most of us can only strive for normal body fat range, maybe 'athletic range if we push!
Body shape is totally a matter of your % body fat not your weight and not always your BMI.
How come?
Muscle takes up less space than fat!
So reducing body fat and building or toning muscle is the only way to improve your body shape!
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7:40 PM
Posted by
Rose Ruppert
Your metabolism or metabolic rate can determine exactly how quickly you gain or lose fat. Here are some quick tips you can put to use immediately to help increase metabolism and crank up your fat burning.
1. Eat Breakfast
It's no myth that breakfast is the most important meal of the day. If you skip breakfast thinking you are saving calories or time, consider this...
Your body has been in a fasting state for 8 hours or more. When you wake up and don't give it any food, its natural reaction is self-defense. It thinks "famine" and automatically slows your metabolism to a crawl to conserve calories. Not only does everything you eat for the rest of the day have a far greater chance of being stored as fat, your chances of burning any fat off that day are low.
And here's the whammy... you're going to get really hungry later and will probably want to eat something that's not so good for you. With your now-slower metabolism (because you skipped breakfast), you're going to store a lot more of that "not-so-great" meal than usual.
2. Eat Frequently
Besides skipping breakfast, the next biggest metabolism-killer is long waits between meals. Every time you eat something, your metabolism ramps up to process the food. The more frequently you eat, the more frequently your metabolism will get a boost.
The real key, however, is to be sure you're eating smaller meals (eating 5 big meals instead of 3 big meals isn't good for losing fat!). Try to eat 5 or more times per day, even if it's just healthy snacks between meals.
3. Exercise With Intensity
Your metabolic rate is directly related to the intensity of the exercise you perform. Walking will burn calories while you're doing it and give your metabolism a small boost for a little while after but it doesn't compare to high-intensity interval training. That type of training can boost your metabolism for a full 24 hours or more after.
Even if you can't handle high-intensity training, you can always find ways to make the easier exercises such as walking more intense, e.g. walk faster, walk up hills, wear a weighted back-pack, etc.
4. Train With Weights
Weight training builds muscle and muscle is a huge factor in determining your metabolic rate. Muscle tissue is very metabolically active. Your body burns a lot of calories just to maintain it.
Weight training gives your metabolism a triple-shot. Not only do you burn calories during the exercise, you also increase your metabolic rate long after the exercise (provided the training you are doing is intense). Add to that the extra muscle you build from the training and you can see how effective weights can be for boosting your metabolism.
5. Eat More Protein
Of the three major macronutrients (protein, carbohydrates and fats), protein requires the most energy to digest. Protein is also less likely to be stored as fat because of this. Protein will also help you to build up your muscle.
I don't recommend that you overload on protein, however, focusing on getting plenty of good-quality protein from a variety of sources (e.g. lean meats, chicken, fish, eggs, soy, etc.) can help keep your metabolic rate high.
6. Take Your Vitamins
Your metabolic rate basically boils down to chemical reactions in your body. Vitamins and minerals (and water) are important parts of these chemical reactions. If you don't have enough of these components available for your body to use when it needs them, your body will have to limit itself to what you've got.
Think of your metabolism as a car assembly line. You can't build a complete car until you have all the parts available. If, for example, you only have enough doors available to build 100 cars but you have 200 doorless cars on the line, you're missing out on a lot of potential production.
By taking a multivitamin on a regular basis, you will not only support your metabolism but your health as well.
{REAL WEIGHT LOSS TIPS RECOMMENDATION}
The best little pot of multivitamins I've ever had is the amazing Formula 2 complex of vitamins, minerals and herbs - it will skyrocket your fat loss and your energy!!!{END}
7. Reduce Your Fat Intake
Fatty foods take longer for your body to digest and they leave you feeling fuller longer. While not being hungry is certainly fine when trying to lose fat, eating meals that encourage you to wait longer periods between eating can slow your metabolism.
This goes back to the point about eating frequently. If you eat fatty foods for breakfast, you may not want to anything again until lunch, which could be 5 or more hours away. Ideally, you should eat approximately every 3 hours.
If you're looking to give your metabolism a boost, give these tips a try. A faster metabolic rate can help you tremendously with fat loss.
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This article was provided by Nick Nilsson, Vice-President of the online personal training company BetterU, Inc. Nick has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years.Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" available at Fitness ebooks. He can be contacted at betteru@fitstep.com.
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7:38 PM
Posted by
Rose Ruppert
In terms of the energy that our body burns and calculating calorie requirements, you need to factor in two things that impact on your daily activity and maintaining an ideal weight. The first is basal or resting metabolic rate or RMR. This is the number of calories burned when the body is completely at rest, i.e. zero activity level, purely to survive.
The second is the level and frequency of daily activities, whether you sit down most of the day in an office or in your car or on your sofa! Or if you are walking, going up and down stairs, cleaning, gardening etc., and the amount of specific exercise you take, such as cycling, swimming, jogging, aerobics, and so on. man digging in garden
Do you want to calculate your own daily calorie requirements?
You can follow a step-by-step calculation.
You’ll need to know your current weight and waist size and you’ll get the lean muscle mass - roughly equal to 100 - % body fat - from the body analyzer results page.
First do the body fat analysis with our Shapemaximiser for ideal weight analysis And then come back to this page and click on:
Weight Loss Calculator for Daily Calories or How to Lose Weight by Eating Less and Exercising More! Best Way to Lose Weight by Reducing Calories
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7:35 PM
Posted by
Rose Ruppert
Use our Weight Loss Calculator Daily Activity Chart to Work out your Daily Calorie Needs for How to Lose Weight
1. Basal or resting metabolic rate
This is the amount of calories our body needs to pump oxygen around the body at rest, i.e purely to survive. This 'state' never really exists so it would be a zero on the activity chart below.
RMR accounts for around 60% of a person’s energy requirement.
My weight loss calculator uses a method of determining a person’s RMR based on calories burned by your lean tissue or lean body mass (LBM) in Kg.
Multiply LBM by 21.6 and add 370.
Example:
LBM 75kg x 21.6 + 370 = 1990 calories (RMR requirement)
2. Daily calorie requirements to maintain weight
Once we know the RMR requirement, we need to calculate the amount of physical activity that an individual engages in on a daily basis.
The following table will assist you in determining the daily energy expenditure.
Once you have determined your physical activity level (PAL), you will be able to calculate your daily calorie requirement.
If we use the example on the prior page (say for a man), we can add in the PAL factor. So if we calculate the activity level to be 1.3 it would add up as follows:
Example:
LBM 75kg x 21.6 + 370 = 1,990 calories (RMR requirement)
x PAL factor 1.3 = 2,587
3. Energy expended during exercise
If someone exercised only on the odd day use the moderate factor but add the following calculation for energy expended during exercise:
4.3 calories x by body weight in Lb’s per hour.
Aerobic exercise example:
166lbs total body weight x 4.3 calories per hour = 713
4. Use the Weight Loss Calculator to Create Your Personal Calorie Deficit
The only safe and effective way to lose weight is to create a daily calorie deficit.
It is recommended that you reduce the daily calorie requirement by no more than 20%. If a calorie reduction is greater than this, the metabolism will slow down and LBM will be reduced rather than fat.
Example:
LBM 75kg x 21.6 + 370 = 1,990 calories (RMR requirement)
x PAL factor 1.3 = 2,587
x 20% minus (517.4) = 2,069.6 calories
So how to lose weight?
Using this weight loss calculation, if the individual in this example reduced his or her weight by 500 calories per day they would burn 3,500 calories per week, which is equal to 1lb of stored body fat.
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7:25 PM
Posted by
Rose Ruppert
Why you aren't motivated?
If that title appears harsh, I do apologise. I understand that weight loss motivation comes and goes .....
But get real - you either WANT to lose weight and be the shape you want or you're not really that bothered.
The short term pleasures of that piece of cake or couple of glasses of wine outweigh the long term enjoyment of being slim and happy in your body.
What? That's not true? HUH?
Oh, ok ... perhaps it's true some of the time, but you JUST can't seem to stay focused on your GOALS. Right? I understand. I've been there, too.
And really, you should let yourself off the hook. Just the fact that you want to lose the weight is a great start. So what is it that goes wrong with our weight loss motivation?
Well, firstly. Most diets have you pretty much holding your breath when you're 'on' the diet. And you can only do that for so long, for sure.
And second. You are hounded by past failures to lose the weight or to keep it off. So in the back of your mind, often you are half decided it's not going to work anyway, so you might as well not bother.
OK, so what ARE you going to do. Give up? NO, NEVER!!!!!
The best tip I can offer you is to set realistic goals not for losing weight, but for your wellness. If you can 'forget' about dieting, it can take care of itself. You can even see the funny side - here's some great diet jokes!
Here's an example:
How many times have you started a diet ... and as soon as you say 'right, here I go' you feel REALLY hungry or feel like you are on some kind of fast for Lent or Ramadan or something???
SO ... let's go back to our nutrition principles.
Go to the Ideal Weight page and review, then come back here. I'll wait for you.
gym exercises
BACK now?
OK. So you've got the idea that we're talking good nutrition as the basis for your 'diet'. Now, what you need to do is just cut back a little on the extras but not deprive yourself.
Add some exercise if you can ... a gentle walk, a short swim, a leisurely cycle, that kind of thing. And build up how frequently you can fit that in. Start with once a week, make it an unmoveable appointment - with yourself or meet up with a friend.
Take a look at the New Food Pyramid for some simple and focused guidelines on healthy eating and exercise.
Orange key guide OK, so this will give you energy and a feeling of wellness. It's absolutely essential to staying motivated to do anything really. cartoon woman achieving goal weight
So now onto some serious weight loss motivation strategies. If the above 'light' touch, good practice is not the problem, you're going to need some psychology tips.
1: Determine your Ideal Weight and Diet & Exercise Regime
In relation to the wellness routine above, it's motivating to consider what a great investment taking care of your body actually is. You're not going to lose weight if your body is dehydrated, run down, and inactive. Well, you may lose lean muscle and make things worse, but we're talking fat loss here, remember.
So, realizing that by improving your diet and nutrition, utilising supplements, cutting back on calories in a non-obsessive manner, and adding exercise as a consistent part of your day or week ... you can actually reverse the trend of your future ill health and potentially prevent future diseases occurring.
I'd say that's pretty good weight loss motivation!!!
So try a simple Wellness Self-Evaluation Test and see how you're doing and make a decision to improve one area each week/month.
2: Set Realistic Goals for Weight Loss
One approach that's always worked quite for me for weight loss motivation is to think about how long it has been since you were last at a weight or shape you were happy with. 1 year? 2 years? 5 years? 10 years? Well, that weight didn't come on for no reason.
What you eat and drink MORE over time to gain the excess weight, you have to eat and drink LESS of over time to lose weight.
You're simply not going to lose a stone in 4 days or lose 3 stone in a month, not matter what the adverts for weight loss pills or diet plans will have you believe.
Losing weight is a gradual process. And weight loss motivation requires daily focus.
Plan to lose 1-2 lbs a week. If you set your target of 1lb a week (why go crazy!), your goal should be to lose half a stone a month maximum. Does it matter if it takes 2 months? NO, you still lost HALF A STONE, that's better than nothing at all.
Well done to you! And this way, you will stay motivated, because it's really quite tough to lose the maximum 2lbs a week. You have to cut back quite a lot to do this and get the right balance with exercise too. So aim at something that is really achievable for maximum weight loss motivational power.
DREAM IT, DO IT, ACHIEVE IT.
3: Be Accountable to Yourself
Weight and measure just once a week, ideally at the same time of the day, preferably first thing in the morning when you're 'empty' and 'naked'. That's likely to be your most consistent week in, week out so best for comparing as you track your progress.
Measuring is just as important as weighing, in many ways more so. Measuring changes in body shape (waist, hips, chest, arms, thighs, where ever you want to reduce fat) will tell you a lot more about how your body composition is improving. That is, it says more about fat loss than weight.
If you are building muscle (perhaps from poor diet in the past), then it's possible you will improve your body shape even when your weight stays the same (or goes up).
It's really vital for your weight loss motivation that you understand this. Because that will keep your willpower up if you don't see any weight loss, yet you KNOW your trousers are looser. This means you're making progress and losing body fat. GREAT!!!
Be honest about what you eat and drink!
Keep a Diet Diary and use the Food Pyramid outlined in Healthy Eating Guidelines to review and reflect on the excesses and deficiencies of what you are eating and drinking.
Use diet plans sensibly. Choose ones that fit your food preferences and lifestyle and don't obsess on every little thing. Use it as a guide, not a ball and chain (or whatever the dieting equivalent would be? - answers on a postcard! (Check out this great way to send personalized greeting cards and postcards - they're simple and fabulous!!! It can be very useful to note down in your diary, not just what you eat and drink, but when you eat/drink/exercise, and how you FEEL through the day or at the end of the day (have a taking stock to write down some thoughts - it only has to take 5 minutes).
Here's some questions you might ask yourself:
1. What kind of day have I had today (generally)?
2. What went well with my diet & exercise regime?
3. What went not so well?
4. How can I improve things?
5. How committed am I to take this action? (out of 10 with 10 being totally committed)
6. If not 8,9 or 10 - what will motivate me more or who can I ask to help me stay focused?
This kind of reflexive approach can really help you to see any patterns emerging.
You can record your mood, hunger, cravings, anxieties, what you are watching/doing, how many times you eat or drink water (very important), and also to take action to get around these weight loss motivation obstacles.
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7:22 PM
Posted by
Rose Ruppert
There is a huge amount of stigma associated with fat kids. Not only from a health point of view, but the current craze on skinny body shapes. And we all know that fat kids are usually bullied in school.
But who's at fault here? The kids, the parents, schools, the shops, the fast food joints, the government?
The argument that parents’ of overweight ch
ildren are somehow "bad" or neglectful in what they allow their children to eat and do is rather presumptuous - although presumably kids eat what their parents eat and may follow their lifestyle habits too.
Rather ironically, the UK CEO at Macdonald, Steve Easterbrook, blames the growing popularity of video games, which reduces the amount of time kids spend outdoors burning off energy.
Early introduction to sugary foods - often as treats due to its mood enhancing effects of an increase in blood sugar level - may well be responsible for kids developing a 'sweet tooth' - and dependence - or cravings and reduced control at least - on sweet or refined carbs as a means to 'feel better'.
And we all know the various debates around the nutritional value - or not! - of school dinners. Do fat kids eat more at school?
Last year, the Times published an article suggesting fat kids ‘should be taken from parents’ to curb obesity epidemic. It was argued that “parents who allowed their children to eat too much could be as guilty of neglect as those who did not feed their children at all.”
Of course, one assumes that this is in extreme cases. For example, the 15 year girl who at 33 stone was so obese she was told by doctors she might “drop dead at any minute”. Or the 3 year old who weighed 10 stone! It was indicated that here, it is parental behavior that leads to such childhood obesity.
While there are indeed long-term impacts on the health of fat kids, such as developing diabetes and heart disease, scaremongering and early dieting - regardless of who does it - can have deep psychological implications too.
Being continually told, warned or questioned about being 'too fat' can cause some children to eat in secret, develop eating disorders and lead to low self-esteem. Body hatred and dieting starting in childhood will do quite some damage.
Many children continue to struggle in their relationship with food and their body image into their teenage and adult lives. Due to the current wave of 'body beautiful' (not just women) - celebrities with waif like shapes and 'skinny' jeans - youngsters (not just teenagers) are starving themselves because they think they are fat and unattractive.
Here's a couple of examples to review ideal weight of kids:
A 14 year old adolescent boy who is 100 pounds and is 5 feet and 4 inches tall has a body mass index of 17.2, which is at the 18th percentile, and would indicate that you are at a healthy weight.
A 14 year old girl who is 140 pounds and is 5 feet tall has a body mass index of 27.4, which is at the 95th percentile, and would indicate that your child is at risk of becoming overweight.
Your child's ideal body weight would be at a BMI at the 85th percentile or below, and so would be about 119 pounds.
...
Please keep in mind that many factors go into determining if someone is 'healthy' and Body Mass Index charts can be misleading even on adults. It's just one tool. Talk to your GP if you have concerns about your weight or your child's weight.
The flip side is that drilling into kids about 'good' food and 'bad' food, just makes them crave the 'naughty' food - is this child psychology or just common sense!
But when does a kid who is deemed "a little chubby" become an "obese kid" who needs to watch their diet?
What is a "healthy weight" for kids?
Well, in my opinion, it's the wrong question. Many adults who are in good shape were 'chubby' as kids. And many 'fat kids' who were forced onto diets and exercise programs are now worse off than ever as adults.
A UK government plan a few years back weighed school children at ages of four and ten in order to map the spread of "childhood obesity." Primary school children were to be routinely weighed and their parents told if they are obese in a controversial initiative to tackle the worsening health crisis ( The Independent 21 May 2006 ).
What annoys so-called "fat kids" is the shame and blame tactic of most programmes and advice. Government, schools, parents, anyone … should be focusing on good nutrition and active play FOR ALL KIDS. Don't single out the fat kids. It's so glaringly obvious, yet the shame and blame tactic has been used for decades. It's destructive and can have the opposite of the effect intended. A half-way house is the new Change4Life approach - the 'How are the Kids' site is not a bad start to look at your children' daily eating and activities. Try the 5 minute quiz and get an action plan for fix those lifestyle habits that are not so healthy - one day at a time!!
Nowadays, it's hard for people to remain ignorant of the dangers of being overweight. The options open to help families to be more fit and healthy are huge and the support available is vast –books, free guides, food labeling, supermarket meal plans – you’d be hard pushed NOT to get the message about healthy eating.
When in a foreign country, I'm always keen to go to the supermarkets. It's so interesting what they put on the shelves can tell you so much about a country's cultural habits. In the US, everything is super-sized. I've never seen such enormously big bags or crisps, giant peanut butter jars, packets of cakes and chocolates etc. It's like being in Gullivers' Travels - the land of the giants! All the food in giant portions. Then in the next two aisles, you'll find constipation pills and weight loss potions.
Well, the UK is now officially the "fat capital of Europe" and, despite all the colorful labeling, our supermarkets are providing increasingly refined, processed and packaged 'convenience' food - even the fruit and veg are pre-cut (losing up to 80% of their goodness) and packaged, even pre-washed. Conversely, my husband and I were in Japan a couple of years ago, and in their shops and 'fast food' outlets, you'll find a lot of fresh vegetables, fresh fish, fresh meat on offer. You'll be hard pushed to find any kind of unhealthy or 'junk' snack foods.
It's not only fast food and a lack of daily activity that makes kids fat. Even the food in our supermarkets, including vegetables! is processed, packaged and many are stuffed full of sugar, fat, salt, preservatives - you eat what you buy. Of course - everything we eat has calories.
And parents should not restrict their children to low-fat diets. Fat has a vital role in normal growth and development. Many studies now show that youngsters burn considerably more fat than adults relative to the amount of energy they use. Women and girls use fat at a higher rate than men and boys of a similar age. Children have totally different energy needs for their growth and burn off a lot of energy just by growing.
It's tempting to make fat kids more active. But it doesn't always produce the intended result. A recent study from Peninsula Medical School in Plymouth, UK, presented at the European Congress on Obesity 2008, studied 300 children over five years.
The research claims that fat kids are less active because of their weight, rather than fat because they are less active. Overweight children find it harder to do sports and exercise because they run out of breath or have joint pains or injuries. This supports the argument for weight loss plans for fat kids that are initially focused on controlling calorie intake rather than promoting physical activity.
As a general tip, I'd simply encourage parents and their kids to just really start to think - when you eat a lot of fat, sugar and carbs, you will get fat (or fatter).
Introducing small amount of different colours and textures can make meals fun rather than being forced to "eat your greens" - they're good for you - start talking about WHY - and not just because "they make you big and strong"!
Link to your child's favurite cartoon or action character. One 'line' I used with my son (now a strapping 13 year old) was that brussell sprouts were "Buzz Lightyear food" - he always had one, then two, then three and now he quite likes sprouts! Give a choice: you can either have two or five! Great child pyschology :-) Orange key guide
I still hang on to the old-school diet of "everything in moderation" and "a little of what you fancy".
The trouble is when the 'little' becomes a regular 'lot'. It's about choosing the SOURCE of your daily dietary needs - carbs, fat, protein, water. And I must mention the importance of WATER - most kids and adults are chronically dehydrated and this seriously impairs brain function and all body functions. There is a specific food pyramid diagram for kids & teens that provides a really useful guide, it doesn't mention water in this one - sadly - watch out for what is slightly different to our own recommended proportions and portions of food types.
If you haven't picked up by now, I'm an avid believer that the more you know and understand about what happens in your body when you eat certain foods and do exercise and sports, the more choice you give yourself.
For children, teenagers and adults alike - that is extremely empowering!!! What kids need is clear, non-conflicting advice about food, diet and exercise. I hope the information on this website is written in such a way that you can let your kids lose on it too.
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7:11 PM
Posted by
Rose Ruppert
There are many people that are on fad diets and not finding the long term success they are looking for. These diet plans are so crazy, they have to will themselves to stay on them. They often begin to yo-yo because they try these weight loss programs a number of times; they lose weight and then rebound. When a person rebounds from starving themselves, they will often gain back more weight than they lost. This is extremely frustrating.
There are two things that people must realize when they are on fad diets and that is that there is another way and there is a better way. The key to true weight loss is not the latest crazy plan or diet pill, rather it is a lifestyle change. A lifestyle change is usually small but it is significant in order to lose weight permanently.
There are different stages or pillars that people must accomplish in order to alter their lifestyle in increments to manifest the body they always wanted and be able to keep it. The first of these pillars is meal frequency.
The traditional meal pattern is three square meals a day. There is also a saying that "square meals make round people." The first thing a person does on a fad type diet is decrease their calorie intake. They do this by reducing their food intake to once a day.
This type of extreme diet can cause hormonal changes and force the body into starvation mode. Once the person is off the fad diet, they not only gain the weight that they lost, but they will eat everything in sight and gain even more weight.
To some people it may not make sense that increasing the number of meals you have to five or six would make logical sense. This is the key to beginning to not only losing weight, but to making a lifestyle change you can keep up with.
There is research that shows that eating more frequently can help you lose weight. Eating more frequent, smaller meals increases what's called the thermic effect of food, or basically, the energy it takes your body to digest food.
This is a slower way to lose weight, but has longer lasting effects. It does not cause the hormonal changes that fad diets can.
Eating more frequent meals is a nutritional plan that you can stick to for the rest of your life. It can take getting used to. Many people complain early on that they just do not have the time to eat more frequently. If they give it a chance for a few weeks, it will form a new long lasting habit. It takes some patience and work, but the payoff is amazing.
To begin this lifestyle change, take the amount of food that you would normally eat over three meals, and for the next two weeks, make it four or maybe five meals. You will just be spreading the same amount of food over a greater period of time. You will be burning slightly more calories just by spreading your meals out and being consistent about it.
Make increased meal frequency part of your lifestyle, and once it becomes a routine you can move on and add another pillar of nutrition.
This article was provided by Mike Roussell, of Warp Speed Fat Loss fame.
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7:09 PM
Posted by
Rose Ruppert
Can you compare a crash diet and the biggest financial crisis of our time. And no, it's not because both are painful and leave you hungry and frustrated!
Now, let me be clear straight away ... if you think I'm going to make a joke here about "taking stock" of your Big Macs (or how your Freddie Mac and Cheese ends up on your Fannie Mae), think again ... this is serious stuff!
What I'd like to do is make some comparisons about how the global financial fiasco can maybe help you learn how a crash diet affects your body, and in turn, can help you improve your results in your weight loss efforts and, of course, make you richer in the process.
I'm going to switch between finance and nutrition here - I know, they're two almost identical subjects but, try to bear with me.
And keep in mind when you read this, I'm no finance whiz. If something isn't quite right, don't shoot the messenger!
1 - The Boom Era
Your body is designed to store fat. It's how we've lasted as a species so many millenia. When famine came, those people who could best store and use fat were the ones who survived. Evolution is not concerned about the potential for muffin-top when it loaded our bodies with expandable fat cells.
So when times were good (like in the housing market a few years back), those fat cells were pumping up like like crazy! Everybody was seeing their house values (read: waistlines) expand.
Now, greed is not just going on in the financial markets - you can bet it happens at the dinner table too. The less regulation there is, i.e. portion and food quality control, the more things start to get wobbly and the more likelihood there is for gluttony.
Some people bought houses beyond what they could afford, which is a parallel to some people eating the junk food (i.e. pretty much anything that comes directly to you through a window). It seriously compromises your health in the long term.
Put it another way, eating at a cheeseburger place is a bit like getting an variable rate loan, you're ok for the first little while, but suddenly WOWA ... your rate goes up and it's time to bust out the fat pants.
But you know, during those first few years of your Variable Rate Mortgage, life feels swell. You may not look like you're gaining a lot of fat (it's all settling into the gaps between your internal organs) or setting up your financial markets for a crash until the moment of truth hits.
Then the balloon payment comes due, your mortgage rockets and you start blowing out the seams on your fat pants.
The internal mechanics of your system have been so corrupted by deregulation (and coagulation) that your markets can hardly function. Your blood pressure is going up faster than a bank manager's retirement bonus because your body is loaded with too much debt around your waistline.
2 - The Crash
So it's time to crash diet. And you want to lose that fat FAST. So you immediately cut your calories to near starvation level. Of course, in the stock market, a strict diet looks a lot like a crash. Your body views it like that, for sure.
Panic starts up. Just as the stockbrokers start selling off shares, your body starts ridding itself of things it doesn't want to carry around.
And, of course, the more panic that sets in, the dumber the brokers (and your body) get. When you crash diet, your body tends to burn MUSCLE more than fat. Just like a broker selling off the worthy stocks that can help him recover from a crash.
It's the FAT you want to sell off, not the muscle.
But a mega crash diet, which resulted from the previous gluttony [the result of excess deregulation, just like asking a toddler to guard the birthday cake], you're now attempting to accomplish very quickly what should normally happen over a longer period of time.
If you were to experience a slow economic downturn, your capacity to ditch the fat is much better, allowing you to streamline your portfolio smartly rather than just trying to get rid of everything all at once. You reduce your calories, increase your activity and gradually lose the fat.
3 - Unstable Markets
If you've got savings or a pension for your retirement and you've looked at it recently, you've probably seen how the graph goes up and down just like the numbers on the scale of a yo-yo dieter.
The crash is followed by a binge of people buying cheap stocks (because the price is so low and because that deep-fried mars bar just looks so good), followed by another crash diet, followed by another binge. And so it continues.
This constant cycle of crashing and rebounding does nothing to stabilize the economy. It only makes you want to eat more and makes you fatter.
4 - The Great Depression
Now you're really feeling bad about yourself. You've gained back all the weight you lost when you crash dieted only you lost muscle and gained back fat.
You're in the middle of a great depression. What's it going to take to snap out of it?
5 - The Two Magic Words
I'm talking BAIL OUT, right! Government to the rescue, right! WRONG.
Look at how well the bail-out worked. The stock market keeps tanking and keeps yo-yo dieting. Until the government takes high fructose corn syrup out of the food-lobby pyramid, you can be pretty sure the government isn't going to solve your flabby problems. Now come the REAL two little magic words that will make everything okay… Personal Responsibility.
I am VERY sure there are predatory lenders out there who convinced people that they could afford homes that they really couldn't just as I'm sure there are food manufacturers trying to convince you that Fish and Chips are healthy because cod contains omega 3!
When you get down to it, nobody is forcing you to eat that last chunk of garlic bread with extra cheese. Just because something is in front of you doesn't mean you HAVE to scoff it (or sign the paperwork that says you're fine with 5% APR increase on your mortgage when it resets).
When you put Personal Responsibility into practice, you take CONTROL over your finances and your nutrition. You realize that the world does not owe you a lean body - it's something you have to work for and make an effort for, just like it takes work and effort and discipline to pay your bills every month.
If it sounds too good to be true ... well, you know how the rest of THAT goes…
In this case, it's a lesson Wall Street should learn from Sesame Street. Like Cookie Monster says, cookies are a "sometimes" food - meaning if you're greedy all the time, it's going to eventually catch up to you and you'll have to pay for it (unless you're AIG or Northern Rock, apparently, in which case you've got a license to keep on partying without any hint of accountability - I guess the parallel to that would be liposuction!).
So how do you take the next step?
Glad you asked! I've got links to a number of excellent fat loss programs you can use to take control over your life and put that new found Personal Responsibility to work!
Metabolic Surge - Rapid Fat Loss by Nick Nilsson
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8:28 PM
Posted by
Rose Ruppert
To understand the best way to lose weight, you need to appreciate that you are constantly balancing energy within your body. You see, certain things happen when you start reducing calories and you need to avoid the biggest mistakes.
On this page, you'll find my special list of Five Best Ways to Lose Weight and achieve your Ideal Weight when Dieting plus ONE EASY OPTION!
Changes are driven by what we eat, when we eat and how much we eat. The best way to lose weight effectively by reducing calories is to adopt a diet plan that takes these physiological adaptations into account.
If you understand what happens to the body when we reduce calories, exercise to burn calories, or increase intake of certain food types, it can really help you decide between eating one thing over another, just KNOWING what button it pushes, what signal it sends. It's truly magic!
Burn the fat ebook cover
Check out Tom Veruto’s Burn the Fat e-book , which explains really well the best way to lose weight in terms of what you are trying to achieve by creating a calorie deficit.
FIVE Best Ways to Lose Weight when Dieting
1. If you reduce calories right down, your appetite will often goes up considerably and you will experience a general craving for food.
Some believe this is simply down to eating less, but it may actually be driven by a deficiency or lack in the correct amount of certain nutrients. Your appetite control system tries to force you to eat more food, in order to increase the chances of consuming these missing nutrients.
2. The challenge to dieters in reducing calories depends on what kinds of food they are cutting down from.
To clarify: most convenient foods and fast foods are low in nutrients due to high temperature and additives needed to preserve food in packs on the supermarket shelf. So if only these highly processed products form the basis of the diet and you simply try to eat smaller amounts, then the appetite may crave the consumption of more food in order to gain essential nutrition. So stick to wholesome foods that are high in nutrition and fibre, such as grains, fruits and vegetables, oily fish, lean protein.
3. You can reduce your daily calorie total using exercise.
However, your body will need more essential nutrients for recovery and growth of the muscles you are using. A diet that has few nutrient dense foods is likely to result in further cravings and an even bigger appetite. Reducing calories by cutting down on the amount of simple carbohydrate foods, including sugars, white flour products and alcohol, is a really effective way to lose weight permanently, but only if healthy, nutritionally dense foods that are low in calories are introduced as well.
4. Reducing calories is only the best way to lose weight if you move towards eating healthy meals regularly rather than as a ‘diet of the month’.
So try introducing healthier choices into your diet and avoid the idea that you’re "on a diet". Learn all you can about different foods and nutrition. Make subtle changes and be adventurous with textures and flavours of foods – make your plate really colourful!
5. Eliminate internal waste and toxins can lose lbs unnecessary weight for a cleansing effect on the inside and outside.
The Master Cleanse is a rapid detox that can make huge changes in your health in just a few days. In some cases that means a little discomfort during the cleansing process, but there's ways you can significantly reduce those troublesome side effects, click here for more information.
Want the ONE EASY OPTION?
I love Herbalife's Formula 1 shakes and Formula 2 complex supplement. This really kick starts your weight loss in a healthy way.
It provides a 'fast food' way of sticking to your calories and getting the right mix of nutrients in one conveninent meal replacement. Because they balance complex carbs with protein, you stay fuller for longer. And the energy I get from it is incredible.
The one that worked for me is the 30 day weight loss program - it includes a herbal 'fat burning' beverage. You'll be amazed at the quick weight loss this gives you. It works out at about £3-00 a day!! Well, you can't get a good sandwich for much less than that these days. And this is two meals AND your drinks.
Herbalife International has been around for almost 30 years and has distributors in over 65 countries worldwide. So Millions of satisfied customers can't be wrong, wouldn't you say. I've personally lost weight and helped others do the same.
Tastes delicious too!!! And there's 6 flavours so I never got bored on this one and just use it to balance off the indulgences of socialising at weekends or holidays to maintain my ideal weight.
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7:53 PM
Posted by
Rose Ruppert
"How much should I weigh?" is a common question and a good one. It shows you are aware of issues around ideal weight.
There are some guideline tables for men and women adults that show weight against height in underweight, normal, overweight or obese ranges and BMI (Body Mass Index).
But it's far better to understand first that 'weight' in itself is faily meaningless. In fact, BMI is pretty meaningless and outdated. Nowadays, we talk about body fat percentages.
A healthy 'weight' should be within the normal percentage body fat for men (12-15%) or women (22-25%). You might want to aim to achieve a lower body fat percentage to have a leaner or more athletic body shape.
You see, your shape is a result of how much body fat you carry, not your overall weight - in other words, the relative proportion of weight from your muscle and from your fat - because muscle weighs more than fat but takes up less space! Once you start to know these kinds of 'figures', you can actually work out your answer to 'how much should I weigh' in quite detailed ways. You can work out your ideal weight and calculate your personal resting metabolic rate (RMR) based on how much your muscle mass weighs. This will tell you how many calories you burn at rest and how much protein you need to protect your muscles when cutting back on calories.
But how does all that stuff help you know how much you should weigh or how to maintain your weight or lose weight?
What I'd like to lay out here, simply are typical calorie needs and normal, lean and athletic body fat %.
First your calorie needs ...
An average woman, of an average height needs to consume approximately 2,000 calories per day, and 2,500-3000 calories for men per day, to maintain weight. However if you are consuming an extra 500 calories per day, over a week you have exceeded your required calorific intake by 3,500 calories.
This may not sound much but that figure equates to approximately 1lb of extra stored fat. Over a period of a month that could be a weight gain of 4lb in body fat and over a year, wow - that's almost three and a half stone!!! Now the 'shape' part ...
On the ideal weight page we explore how your best way to answer the question 'how much should I weigh' is to measure your waist size or the ratio of your waist to hip measurements, not base it on height and weight analysis or Body Mass Index or BMI - as I said above, that's really outdated now.
Put the calorie needs and shape part together ...
If you are at an ideal weight in terms of your shape, and want to maintain that, there is indeed a need to balance the equation of 'calories eaten = calories burned'.
But to improve your shape you need to lose body fat. So for effective weight loss, you need your percentage body fat figure.
You can get this calculated based on your current weight and waist measurements using our Shapemaximiser Body Analyser It's a short survey and you can request a personal email or phone consultation at the same time.
IF YOU WANT TO DROP SOME BODY FAT ...
In terms of the energy that our body burns and calculating calorie requirements, you need to factor in two things that impact on you achieving and maintaining an ideal weight.
The first is basal or resting metabolic rate or RMR. This is the number of calories burned when the body is completely at rest, purely to survive. There are various ways you can increase your metabolism through both diet and exercise.
The second is the level of your daily activity - whether you sit down most of the day in an office or in your car or on your sofa! Or if you are walking, going up and down stairs, cleaning, gardening etc., and the amount of specific exercise you take, such as cycling, swimming, jogging, aerobics, and so on.
A neighbor of mine, a large rugby player, used to work in an office all day, all week. Recently, he changed jobs and started teaching, and the pounds just dropped off him over the first term, just because he was on his feet, pacing about all day, rather than on his bum! So daily activity can make a huge difference to how many calories you need and what you burn off just going about your normal routine
The best reference guide I've found on how to get the balance between nutrition and diet for weight loss and exercise for boosting metabolism and muscle health is Tom Venuto's in-depth and world renowned book, Burn the Fat, Feed the Muscle.
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7:18 PM
Posted by
Rose Ruppert
The Big Fat Diet Show leap onto our screens this week. Unsurprisingly.
January is the most popular time for starting a diet so it's timely that at least one TV channel came up with a show to get the public engaged in dropping a dress size or two.
Described as "one big interactive diet-a-long", Channel 4 give us the Big Fat Diet Show. We follow two weeks diet program with Anna Richardson.
But are they telling you the truth about calorie counting? Isn't there more to it than the 100 Club of portions?
The My Big Fat Diet Show reveals some of the tricks the diet industry and food industry play on us that encourage us to buy fad quick fixes and unhealthy products with supermarket offers and bargain deals.
A clinical psychologist talks through what's behind our obsessions with food that can lead to poor eating habits and weight control.
What's good about the Big Fat Diet show is the way it cuts through the half truths about the food displayed in our shops as 'healthy', for example, low fat, omega enhanced. It certainly reminded me to emphasise the value of using food labels to my clients.
But at the end of the day, it is only about counting calories.
The trick to a successful calorie controlled diet, if there is a trick, is about where those calories come from.
Because if you get most of your calories from refined flour products like bread, biscuits, cakes, sweets, chocolate, pasta, pizza, burgers, yada yada yada ... you're going to get hungry.
Moreover, your energy goes up and down, along with severe cravings for more carbs. (You know you reach for the crisps, chocolate or sweets and biscuits.)
Those high carbs foods seem like 'energy' giving, but they don't sustain you for long.
The 'trick' thing to do is to combine complex carbs with protein in all three of your daily meals and if possible to have 4-5 smaller meals rather than a light breakfast and lunch and large evening meal.
High sugar or refined, simple carbohydrates in confectionery, breads and cakes, give a surge in blood sugar so you get a 'high'.
But it only last 30-60 minutes tops, then you get a real bang low!! So often reach for something more.
On the other hand, eating foods that include complex carbs, like grains, wholemeal, vegetables (except some very 'sweet' veg), will sustain your hunger for 2-3 hours and keep cravings better controlled.
Better still, eat foods that are rich in protein in combination with complex carbs if necessary (e.g. tuna mayo on dark rye crispbread, egg on granary toast, chicken with wholemeal pasta) as meals or snacks, your hungry will last 3-4 hours or more.
And most important, you will start to get your cravings under control.
To avoid the common mistakes, take a look at how starvation low calorie diets are like a financial crisis for your body - see Big Fat Diet Truths about Crash Diets Other pages that will help on your big fat diet are:
- Fad diets - why they don't work long term
- Quick weight loss - what you can and can't hurry.
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