The Best Butt Workout

We should remember that losing unwanted belly fat should not be the end all in your attempt to lose weight, other parts of the body should not be neglected.

Incorporate these techniques into your daily butt busting routine to get better results...in less time! Remember: while there's really no such thing as spot training, incorporating a creative workout strategy, while eating right and getting in some cardio several days a week, will have you in double-take worthy shape in no time.

Keep your butt in plain view.

When targeting a problem area, people are usually inclined to cover that spot, but experts suggest exposing it in the workout clothes you wear. Exposing your bottom will allow you to focus in on that area and allow you to watch your muscles work while you sweat. You will also be able to see your results as they manifest.

Use weights, not just your body weight.

Adding weight to basic moves like squats or lunges will maximize your results.

Try the 30-second rule.

Instead of rushing through squats and lunges, freeze in the lowest position for 30 seconds. This will allow you to take an extra-deep contraction through your glutes and core and stabilize your body before standing up again.

Take it slow.

When doing strength training, don’t rush through your repetitions. It’s true the faster you do the reps the quicker you will get done, but doing this will stunt your results.

Do mini workouts all day long

Try and make the most of your breaks all day. Try keeping a set of ankle weights in your drawer and doing standing leg lifts or leg extensions during phone calls.

Tone While you walk

With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot and press off with your toes. You’ll feel your glutes contract with every step.

The Six Best Fat Burners

The best fat burning exercises don't involve fancy equipment, or anything that you'd find only in an expensive commercial gym. Instead, you can burn that unwanted belly fat just as well in the comfort of your own home as you would in the priciest, swankiest gym.

Now, try any one of these, and you'll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff in losing a jelly-belly.

1. Inline skating

Burns 425 calories in 30 minutes

While skating might be so much fun you forget you're actually working out, it actually burns the most fat and calories than any other exercise on this list. The big burn stems from the side-to-side movement of your thigh and butt muscles (demanding more from your body than the straightforward motion of our number-two activity -- running). And your core gets involved in a big way to keep you balanced.

2. Running

Burns 374 calories in 30 minutes

To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

3. Jumping rope

Burns 340 calories in 30 minutes

To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don't have a rope? You'll get the same benefits by doing the movements rope-free.

4. Tennis

Burns 272 calories in 30 minutes

Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots -- then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder.

5. Dancing

Burns 221 calories in 30 minutes

The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don't rest between songs. Download a workout's worth of your favorite tunes. Begin with an upbeat inspirational song, then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.

6. Walking vigorously

Burns 170 calories in 30 minutes

A leisurely stroll with a friend won't cut it. You should be walking briskly enough that it's difficult to keep up a steady conversation.

To get the most from your biggest calorie-burning muscles -- legs, butt, and core -- take short, quick steps, keep your torso upright, and pump your arms back and forth in time with your stride. With each step, land on your heel and roll through to your toes.

Does Diet Soda Make You Fat, or is it Really Good for Weight Loss?

We all know by now that soda (aka "pop" in some areas) is one of the most evil things you can put in your body... the nasty chemicals, the gut-fattening, jelly-belly high fructose corn syrup, and a myriad of health problems caused by this carbonated cocktail worshipped by those that don't care about their health or body.

Since you're reading this Blog, I know that you actually do care about your health and the appearance of your body.

Surprisingly, many people falsely believe that "diet" soda is in some way a good thing for losing body fat. In fact, I hear people all the time proudly state that they eat so healthy and only drink diet soda.

So let's set the record straight...

There is NOTHING even remotely healthy about drinking diet soda. In fact, I've even seen several studies that showed dedicated diet soda drinkers got even FATTER than their regular soda drinking counterparts.

Here are some findings from an 8-year University of Texas study....

An excerpt from the study’s author:

"What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

"There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day," Fowler says.

Ok, as if we didn't already know how bad regular soda was for us, and now they're showing us studies that diet soda makes us even fatter than the already bad stuff!

There's a lot of complicating factors as to why this occurs...

One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.

Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I've said this all along, but the bottom line is that if you're serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can't avoid them.

So what is a good alternative to diet sodas?

The best alternatives are good old water with lemon or unsweetened iced teas... you have plenty of options with teas - green, white, black, oolong, red... be creative in making your iced teas and you'll enjoy it more. Plus you'll get a more diverse array of antioxidants.

Tested Guidelines for a 10-Pound Body Fat Loss

Wanting to lose a few extra pounds isn’t that hard to realize. There are several guidelines for a 10-pound weight loss out there that you can surely utilize for your own advantage. Incorporating these tips with your diet and exercise routine can definitely help you lose excess weight in a shorter period of time.

Notify Others You Are On a Diet.

Making your diet public is a form of affirmation. It is not an easy thing to keep your diet a secret from others and there is no motive for you to do that anyway. Telling others that you are on a diet can really benefit you in the long run. More people would be able to help you on your mission and you can depend on them more for morale support.

The key to a successful weight loss is motivation. You can get this from those around you, especially from your loved ones. If you hear negative comments, just brush them off and think of the positive effects of what you are doing.

Don’t Forget to Drink Lots of Water.

Water is obviously very important to the body. It can even be more helpful during diets. Water doesn’t only help the body get rid of toxins and functions properly, but also eliminate cravings. A sudden shift in eating habits can cause unexpected cravings and hunger pangs. Water is very beneficial during these tough times.

A glass of cold water can effectively reduce any of your cravings even for just a moment. Whenever you feel like eating before meal time, grab a glass of water and drink until you feel the cravings melting away.

Buy a Weighing Scale.

You don’t have to buy those large weighing beams that they use at the hospitals. There are a number of digital scales available at your local hardware and electronic store. This is an important step in any diet; how else can you monitor your progress if you don’t own a scale? Always remember to choose a brand that is known for its reliability.

You can either go for a straightforward weighing scale that only has the basic ability to tell you how much you weight or one that has extra options like weight logging and comparison programs. The latter type of weighing scale is very useful in telling you just how you are developing through the diet.

Weigh Yourself Every Day.

Once you have acquired a weighing scale, position it in your bedroom where you can easily access it after waking up. Some people only weight themselves once weekly. Though this method is still effective, weighing yourself every day can tell your daily progress. This is even more evident if you purchase a weighing scale that is accurate to the last detail. Bear in mind that a 180.8 yesterday is different from 180.0. A weighing scale that can’t tell your accurate weight even to the last decimal is less useful.

Losing as little as .8 in your weight is significant because it shows you exactly how your diet is working. Keep in mind that the diet is only as good as its results. Continue to find more guidelines for a 10-pound weight loss or be creative and make one. You don’t know how much they can help you achieve your goal.

So-Called "Healthy" Foods that You Should STOP Eating

I must share this weight loss article with you, it’s by my favorite author - Mike Geary, Certified Personal Trainer and Nutrition Specialist

I was reading a statistic in a nutrition book recently, and this is going to shock you...

Now before I tell you the statistic, let's keep an important fact in mind... according to well renowned nutrition author Michael Pollan, and his amazing book called In Defense of Food, humankind has historically consumed approximately 80,000 different species of edible plants, animals, and fungi, and approximately 3,000 of those have been widespread foods of the human diet.

Now get ready for a shocking and appalling statistic...

Currently, the average adult in the US consumes approximately 67% of their total caloric intake from only 3 foods -- CORN, SOY, AND WHEAT (and their derivatives).

What would be considered a reasonably healthy amount of corn, soy, and wheat in the human diet? Based on 10's of thousands of years of human history, and what the natural diet of our ancestors was (indicating what our digestive systems are still programmed to process), this would probably be in the range of about 1% to 5% MAX of our total calories from corn, soy, and wheat.

Considering that modern humans are eating 67% of their total calories from corn, soy, wheat... you can see why we have massive problems in our health, and our weight!

It's not a surprise that we have so many intolerances and allergies, specifically to soy and wheat (and gluten intolerance)... the human digestive system was simply never meant to consume these substances in such MASSIVE quantities.

Keep in mind that these massively high levels of corn, soy, and wheat in our modern human diet is a relatively new phenomenon that originated from the economics of the multi-billion dollar corn, soy, and wheat industries. It really HAS been all about the money... NOT about our health!

By "derivatives" of corn, soy, and wheat, this means the food additives such as:

* High fructose corn syrup (HFCS)

* Corn oil

* Soybean oil (hydrogenated or plain refined)

* Soy protein

* Refined wheat flour

* Hundreds of other food additives such as maltodextrin, corn or wheat starch, soy lecithin, mono and diglycerides, etc, etc

This doesn't surprise me... consider how much soda or other sweetened drinks (with loads of HFCS) that the average person drinks daily... this is a LOT of calories from just 1 sole corn derivative. Even marinades, salad dressings, ketchup, breads, and 100's of other foods contain loads of belly-fattening HFCS!

Also think about how many processed foods we have that are either fried in soybean or corn oil... and even if the foods are not fried in these oils, these oils are additives to almost every processed food... chips, candies, cakes, salad dressings, tomato sauces, burrito wraps, corn chips, breaded chicken, etc, etc. This is a LOT of calories from these 2 other corn and soy derivatives... both of them EXTREMELY UNHEALTHY!

On top of that, think about how much breads, cereals, pastas, muffins, and other highly processed wheat products that most people consume each day. Again, this is LOADS of unhealthy, blood-sugar spiking, nutrient-poor calories, that more than half of the population has some degree of intolerance to anyway.

It gets even worse!

Not only are we eating 67% of our total calories from corn, soy, and wheat... but because of the economics involved (specifically with cheap corn and soy) we are also feeding most of our farm animals corn and soy now too... again amplifying the amount of corn and soy that passes through the food chain and (from a biochemical standpoint) ends up in our bodies.

Probably the 2 worst examples of this blatant mismanagement of our food supply is how our factory farmed chickens and cows are fed.

Cows are fed mostly corn in factory feedlot farms, even though their digestive systems are only meant to eat grass and other forage. This makes the cows sick (hmm... E-coli anyone?), alters the omega-6 to omega-3 ratio of the fats to unhealthy levels, and also diminishes the healthy CLA fats that would occur naturally in grass-fed beef. All of these problems go away if our cows are fed what they were made to eat naturally - grass!

Our chickens are also fed a diet of mostly corn and soy and crowded in tight pens in horrendous conditions... when the fact is that a chicken was meant to roam around the outdoors eating a mixture of greens, insects, worms, seeds, etc. When chickens are kept inside in tight quarters and fed only grains, it leads to an unhealthy meat for you to eat, and less healthy eggs, compared to free-roaming chickens that are allowed to eat an outdoors diet.

Our food supply has gotten so screwed up that we're even feeding our salmon and other farmed fish corn and soy...again because of the economics involved. How ludicrous is this, considering that fish are meant to eat a diverse diet of smaller fish, worms, bugs, etc. Again this makes farm raised fish unhealthy in terms of nutrition compared to the wild counterparts.

So even when you're eating chicken, beef, and fish, you're still essentially getting even MORE corn and soy into your body...considering that the cows, chickens, and farmed fish ate mostly soy and corn.

So it's actually WORSE than just 67% isn't it!

Why is it so unhealthy to consume 2/3rds of our calories from corn, soy, and wheat?

Well, this section could encompass an entire book, so to keep this short, I'll just throw out a few random reasons...

* Skews the ratio of omega-6 to omega-3 fats in our diet to as high as 30:1, when a ratio of 1:1 to 2:1 is considered healthy.

* Problems with gluten intolerance (related to heavy wheat consumption)

* Problems with weight gain, blood-sugar swings, and reduced insulin sensitivity (and progression of diabetes) due to excessive refined corn and wheat flours, as well as HFCS in our diet

* Soy and corn are the most genetically modified crops (which also allows more pesticides and herbicides to be used, which are usually "xenoestrogens")

* Many of the pesticide and herbicide residues in these crops are xenoestrogens, which can increase "stubborn" belly fat

* Soy products and derivatives contain a double-whammy of xenoestrogens as well as phytoestrogens... again creating an environment in your body for fat storage, carcinogenic effects, and even "man boobs" for some men in very severe cases

* The feeding of corn and soy to animals reduces the health and nutritional benefits of those animal products

* and the list could go on and on and on...

So how do you avoid this overwhelming amount of corn, soy, and wheat in our food supply, and finally take control of your weight and your health?

1. Don't purchase processed foods! It all starts with your grocery cart discipline... choose only 1-ingredient foods such as fruits, veggies, beans, eggs (free roaming), nuts, seeds, and meats from grass-fed or free roaming animals that are raised correctly. Only resort to junk foods or processed foods on a 1-day per week "cheat day" but ONLY when dining out... that way, the processed foods aren't in your house to tempt you.

2. Get most of your carbs from fruits and veggies instead of grains.

3. Avoid store bought salad dressings as they almost always contain soybean oil and HFCS.

4. Make sure that your tomato sauces don't have HFCS and soybean oils... look for sauces made with olive oil instead. Remember to avoid unhealthy canola oils too!

5. If you like guacamole (one of the healthiest snacks on the planet!), try veggie sticks with guacamole instead of genetically-modified, oil-soaked corn chips

6. If you like hummus, try veggies sticks with hummus instead of pita chips or other bread.

7. Reduce your cereal, bread, and pasta intake by having these foods only on "cheat days" and stick to more of the 1-ingredient foods I mentioned in #1 above. Try some healthy snacks as good alternatives.

I could go on with more examples, but I think that's good for now.

So with all of this said... Is my diet perfect? Well, no of course not! Nobody is perfect, and I can give in to temptation on occasion just like anybody else.

However, I'd estimate that my corn/soy/wheat consumption is only about 2-4% of my total caloric intake compared to 67% for the average person. The way that I achieve this is to simply not bring any corn, soy, or wheat products into my house, so I'm never tempted by it. Therefore, at least 6 days/week, I eat virtually no corn/soy/wheat, except for the occasional piece of sprouted grain toast a couple times a week (which is a better option than typical "whole grain" bread).

I do, however, give in and sometimes eat breads, pasta, and even corn chips, etc. when I'm dining out. I see these as my cheat meals and try to do this no more than once per week. I still completely eliminate sodas and deep fried foods though...they are just TOO evil!

3 Vegetables That Fight Abdominal Fat

A unique way that a few specific vegetables can actually stimulate the burning of abdominal fat...

Here’s an article by Mike Geary, Certified Personal Trainer and Nutrition Specialist

I bet you didn't know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against stubborn belly fat.

Let me explain what these unique vegetables are and why they help to burn stomach fat...

Chemicals that force your body to hold onto belly fat

Something you may have never heard about is that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, cosmetics, etc can react with your body and make your body store excess abdominal fat.

These chemicals are known as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to (and are hard to avoid in the modern world) that have an estrogenic effect in your body. Excess exposure to these can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

So here's where this specific class of vegetables comes in handy...

One of those cool tricks that I teach my clients that hire me for nutritional counseling is the use of cruciferous vegetables to help fight against stomach fat.

Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds...

And by fighting against these belly fat stimulating estrogenic chemicals, this is just 1 more step in helping you to win the battle against abdominal fat!

So there you go... just another excuse to do what mom always told you and eat more broccoli!

I've really learned to like brussells sprouts in the last year too... Melt a little grass-fed cheese on them and some garlic and they're great!

The 15-Minute Shorts Workout

You don't need fancy equipment to lose weight or work your lower body. Just grab a yoga mat or towel to get into shorts-shape with this fast workout you can do at home. Tone your butt, thighs, and calves in just 15 minutes -- and show some leg this summer.

You'll need a yoga mat (or a bath towel and a chair)

Heaven and Earth … Targets: Back, Abs, Butt, and Quads

• Stand with feet together, holding one end of rolled-up mat (or towel) in each hand, palms in, arms extended at shoulder level in front of you.

• Lower into a squat, then exhale slowly as you fold upper body over thighs, forming a ball: Tuck chin and bend elbows to pull mat to knees.

• Maintaining squat, uncurl upper body as you extend arms diagonally overhead.

• Return to tucked ball position. Do 15 reps

90-Degree Lift … Targets: Butt, Outer and Inner Thighs

• Stand with feet shoulder-width apart, holding one end of rolled-up mat (or chair back) in front of you with both hands.

• Bend knees slightly and hinge forward from hips, extending arms to plant vertical mat on floor a few feet in front of left foot so that back is parallel to floor.

• Keep both hands on top of mat for support and extend right leg out to side, toes pointed.

• Keeping abs engaged, back flat, and mat upright, exhale as you lift right leg out to side as high as possible. Hold for 3 seconds, then lower leg.

• Do 10 to 15 reps, holding the last leg lift for 10 seconds. Switch legs and repeat.

Standing Leg Curl … Targets: Hamstrings and Calves

• Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it's parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.

• Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)

• Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.

• Do 20 pulses up and down. Switch legs and repeat.

Get Your Diet Back On Track

You had a really unforgettable time at that BBQ or party, but about the healthiest thing you ate were the tomatoes, onions and pickles on top of that hamburger. Guess what? It's okay. You should not let one day or a week of not eating the way you know you should affect your behavior today and every day after. Pick up where you left off and start making those changes again. Naturally we all fall into temptation and accept that piece of cake or all those slices of pizza, but it is truly how we deal with the meals after that, establishes our success to lose weight eventually.

Start by accepting that you're not going to be perfect. It has happened and you cannot change what you have already eaten, but what you can change is your future meal plans. By making a good, healthy decision the next time, you will feel better mentally and physically and avoid slipping into a rut possibly leading to another poor nutritional choice.

Anticipating and planning for reversals can allow for damage control and permit you to take control of the situation to avoid further setbacks like weight gain and disappointment. Keep these tips in mind and realize that having a recovery plan is all a part of effective meal planning and effective weight loss.

• Avoid skipping Meals. Skipping meals will not stabilize the extra calories you splurged on; this may only make you hungrier and lead to another splurge. Have a healthy, balanced meal rich with vegetables and low-fat protein to help rebuild your self confidence and your body.

• Forgive Yourself. You are human and are allowed to make mistakes. Appreciate that this mistake can help you regain control and eliminate a craving that may lead to an over-indulgence ahead.

• Exercise. What better way to get back on track than to start burning some of those surplus calories and get rid of that hunger through a little more physical activity. Whether it is walking after work or taking the stairs back from lunch, make an effort to get rid of the excess fat.

• Record Everything. Get out that food diary and start recording what you are eating and drinking. This can help you take inventory of where you are nutritionally. Getting back to logging calories and portions can be the jump-start you need.

Most Trusted Diet for Quick Weight Loss - Lose the stomach fat

If you are willing to lose a few (or many) pounds, most likely you will want the best diet to help you lose the excess weight fast. Typically there are several dietary fads available, but I am going to tell you about a very useful system to truly get rid of belly fat.

So, have you tried all those “Quick weight loss” methods promoted on TV in your attempt to shed pounds? These programs will work for some individuals, but it's really hard to survive on such modest food and calories. Even more challenging, is sustaining your weight once you are no longer on the diet.

Allow me to let you in on the optimal diet EVER for fast weight loss - seriously! The guide “Training and Nutrition – Insider Secrets For a Lean Body” is unlike anything you have gone through before. Through this plan, you don't have to count calories, or fat grams, or anything else. Sound good?

The nutrition diet (if you can even call it that) allows you to have your favorite foods and despite all that, lose weight fast. The techniques they tell you will permanently assist your body to burn fat and boost metabolism. Undoubtedly, this is what weight loss is all about.

By understanding which foods are effective for burning fat and how much and when to eat, people can get rid of the excess weight much quicker than you could have ever imagined! Have you ever lost 5 lbs. in 2 weeks while eating your favorite foods and not starving yourself? I didn't think so. It sounds too good to be true, but I promise you it isn't. This simply works.

This special weight loss plan will teach you all about "shifting calories", which may not make much sense to you now, but it will when you embark on the program. This is a program you can live with for the rest of your life - being overweight will be a thing of the past. Plus, your total health will be much improved!

If your goal is to lose weight fast, I implore you to check out this program. This online plan offers you all the information and everything else you need to quickly get your weight under control. This truly is the better diet for swift weight loss. You'll see.

Lose Weight Fast and Not Feel Hungry - This Works!

Are you looking for a weight loss plan that works and not leave you experiencing dizziness? Nearly every system available promises rapid weight loss, and some of them work. But for how long will you maintain yourself on a 300 calorie diet plan that have just enough food for a kid? There is an easier way.

The vast majority of weight loss strategies require you to count calories or carbohydrates and are pricey because you have to invest in particular foods or supplements. There is a weight loss diet system on the web that has helped many lose weight very fast without ever counting a calorie or purchasing any special foods.

What is this program called? The Truth About 6 Pack Abs. I know, the name sounds threatening, but when you see how the system works, you will understand how the name came about. This program shows you how to re-train your body to burn excess fat and calories like crazy!

What's so great about this package? You don't count calories, and you don't have to shop for special foods and supplements. This fat loss program shows you how to achieve quick fat loss using REAL foods you eat every day!

The truth is, this fat loss plan shows you a little method called "calorie shifting". You stay on the program for eleven days, then have a three day cheat period. On those days that you are working out, you continue to consume regular foods, you just eat them in a special way that increases metabolism and burns fat.

This weight loss plan is unlike any other you have come across before! By learning how to blend your foods at meals, and when to eat, you can lose the pounds like crazy without ever feeling hungry. Part of the trick is eating MORE often!

If you are sick of expensive programs that just don't work, I suggest that you try this one. You will not be dissatisfied!

With Daily Exercises You Can Whip Your Family Into Shape

Recently we've been told of research after research which reveal the fact that most of us are obese and out of shape, and this lifestyle is being passed on to our kids. An alarming number of children are heavyset, and if no intervention is made, the majority of them will remain overweight into adulthood. If parents are also included in regular physical activity and are good leaders, then their children are more inclined to be active as well. The exact opposite can also be true. If grown-ups are lazy and have a lousy diet and eating pattern, this gives the child little motivation to change his or her behavior.

It’s wise to start encouraging kids when they are at that tender age to make physical activity a standard part of their day. Allot responsibility around the apartment, i.e. vacuuming, moping, raking leaves, or shoveling snow. Things that get the heart pumping will be helpful and can be made into a fun activity.

Parents should pace the level of activity so no one gets cranky and the fun of doing something as a family isn't spoiled. It's important to ensure that everyone will want to do the activity on a regular basis, so don't rush it. And remember to keep everything you do fun and light.

When a project or chore becomes boring, which is likely to happen based on the attention span of young people, make slight changes in the routine to keep it exciting. Outdoor activities can be the easiest way to turn a project into something fun and less of an actual chore.

Check these out:

• Make sure the activities are ones that everyone can participate in.

• Scheduling is key. Don't make it a "do or die" session, and take into account that sometimes schedules change without notice.

• Important to warm up and cool down, either by doing a few stretching exercises before the activity, or simply walking for a few minutes at the beginning and end.

• Stimulate each other. When someone in your group accomplishes something new, like, swimming a lap around the pool without stopping, give them a high-five.

• Document your family's fitness activities.

Morning Exercise: Your Body Will Thank You Later

The conclusion is that 500 calories burned are exactly the same whether they are burned in the morning or in the evening, but there are certain rewards of morning workout that you hardly get when you exercise in the afternoon. Read on to find out how easily the unwanted stomach fat will disappear.

1. Physical training early in the morning “jump-starts” your metabolism, keeping it beefed-up for hours, occasionally for up to 24 hours! In effect, you’ll be burning more calories all day long, just because you worked out early in the day.

2. Physical activity in the morning energizes you for the remainder of the day, not to mention that gratifying feeling of virtue you have knowing you’ve done something self-controlled and good for your body.

3. Reports have shown that exercise significantly boosts mental acuity — a benefit that lasts four to ten hours after your exercise ends. Working out in the a.m. means you get to manage that brainpower instead of wasting it while you’re resting.

4. Assuming you make exercise a true preference, it shouldn’t be a major obstacle to rise half an hour to an hour sooner— especially since routine workout generally means a better quality of sleep, which inevitably means you’ll probably require less sleep.

5. Some individuals find that early morning workout has a tendency to regulate their appetite for the rest of the day. Not only do they eat less, they also choose more reasonable portions of healthier foods.

6. People who regularly workout discover, sometimes to their astonishment, that the designated time every morning grows into something they look forward to. Apart from the satisfaction of taking care of themselves, they find it’s a good time to plan their day, pray or just think more clearly — things most of us often don’t get to do otherwise.

7. More than 90% of those who workout consistently have a morning fitness routine. If you want to exercise daily, the ball is in your court if you squeeze your workout into the early morning.

Good Fat or Bad Fat

Not all fats are bad, and in order to lower your cholesterol levels and decrease your chances of cardiovascular disease, it is not necessary to avoid all dietary fats—just the bad ones. Good fat in fact lowers high cholesterol and keeps your cardiovascular system safer.

Bad Fats

• Saturated fat:- This category of fat is what can lead to high cholesterol caused by diet. This is a harmful fat discovered in animal products like beef, lamb, pork, butter, cheese, cream and other whole-milk dairy products. Various plant oils, like coconut oil, also consist of saturated fat.

• Trans fats:- Trans fats and hydrogenated fats are dietary fats created when refined; fattening ingredients like margarine and shortening are made. Many treated foods, commercially prepared baked goods, and fried foods contain trans and hydrogenated fats, which when consumed lead to high cholesterol.

• Cholesterol:- Cholesterol is really a fat-like substance that we get in our diet by eating chicken, beef, pork, eggs, and whole-milk dairy products—many of the same foods that contain saturated fats. Limiting intake of foods with high cholesterol content boosts heart health and lowers cholesterol.

Good Fats

• Polyunsaturated fat:- This unsaturated fat is found in healthy, cholesterol-lowering foods like flaxseeds, sunflower seeds and walnuts. Omega-3 fats are a type of polyunsaturated fat. You can bulk up on this good fat by consuming fish two to three times a week; try great sources like salmon and mackerel. Plant oils are also a good source of polyunsaturated fats (sunflower, corn and soybean oils).

• Monounsaturated fat:- This unsaturated fat is also found in various plant oils, such as olive and canola oils. You can also get this good fat in your diet by eating nuts (such as pecans, almonds and hazelnuts), seeds (including pumpkin and sesame) and avocados.

If you have high cholesterol, make these smart and delicious adjustments to your meals to satisfy your heart and your appetite.

• Get butter out of the pan.

• Ditch the beef.

• Choose fish.

• Snack crunchy, not greasy.

• Add avocado.

• Slim down your dairy.

• Enjoy egg whites.

Say NO to Belly Fat on the Family Vacation

Staying active, visiting new surrounds and reconnecting with loved ones, is what time away with family means. Whatever your budget and whatever the ages of your youngsters, with a little preparation you can plan family travel that includes fun activities, exercise and new experiences for everyone.

If exercise is part of your daily routine, there’s no reason why it should be overlooked just because you’re traveling. To begin with, one of the best ways to de-stress is to exercise. So since relaxing is a big reason that you take a vacation, keeping active will most likely keep any stress away.

For your getaway to be an active one, start by choosing a destination that offers a number of activities that will be fun for the whole family. This can be as simple as choosing something that no one in the family has done before. This way, everyone will be eager to test it.

Exercise can involve anything from exploring the streets of a new city to snorkeling. There are many opportunities to get in some exercise while bonding with family. Depending on your vacation spot, these activities can involve everyone:

• Tennis — Singles or doubles

• Hiking — In any season

• Frisbee — On the beach or in a park

• Swimming — Indoors or outdoors, pool, lake or ocean

• Beach volleyball — Rent a net and ball or bring your own

• Skiing — Cross-country or downhill

• Walking — Great for any age

• Biking— Great for almost any age

Traveling as a unit can have its ups and downs, and expectations can make or break a vacation, especially if they’re too high, so set reasonable expectations. If your destination is a sports resort, check the activities schedule during the planning stage of your trip, to see what's going to be available while you're there and which activities your children will be eligible to participate in.

It’s also important that children know beforehand that they might need to be flexible about the activities you’ve planned. Factors beyond anyone’s control, like weather, could ultimately affect what you are all able to do.

With proper planning, you can make your next family trip a great, active experience that everyone will remember fondly for years to come.

Boost Your Metabolism In 10 Minutes!

Rev up your metabolism and lose stomach fat with this blend of gradual strength moves and intense plyometric exercises!

Swift motions and jumps give your metabolism an instantaneous kick while building muscle in the long term. Add this power-packed routine to your frequent workout three times a week, and you’ll burn over 100 calories in each 10-minute period. Shedding that unwanted belly fat is now in sight. Here’s how:-

Minutes 0:00 – 2:00: Single-Leg Squat

Targets: Core, Quads, Glutes

• Lift right leg off floor, bending knee 90 degrees, and place hands on hips.
• Bend left knee, lowering into a squat.
• Hold for 1 count, straighten leg, then repeat.
• Do 1 minute per leg.

Minutes 2:00 – 4:00: Crunch Ball Toss

Targets: Abs, Chest, Shoulders, Triceps

• Lie on back holding a medicine ball with both hands at chest level, knees bent.
• Crunch up and toss the ball a few inches above you; freeze in that position until the ball falls back into your hands.
• Slowly return to start and repeat.

Minutes 4:00 – 6:00: Single-Arm Diagonal Clean and Press

Targets: Shoulders, Biceps, Triceps

• Holding a 5-pound dumbbell in right hand, bend knees 90 degrees and lower weight toward left foot.
• With an explosive lift, stand and swing the weight up to your right shoulder.
• Extend arm overhead; return weight to shoulder.
• Repeat 10 times on each side.

Minutes 6:00 – 8:00: Explosive Jump

Targets: Quads, Calves, Glutes

• Stand with knees bent 90 degrees.
• With arms by sides, bend elbows, bringing fists just below chest.
• Keeping abs and glutes tight, jump as high as you can.
• Land with knees slightly bent.
• Return to start.
• Do 12 times; rest for 30 seconds and repeat.

Minutes 8:00 – 10:00: Metabolic Bike

Targets: Obliques, Core

• Lie on back with knees bent, feet on floor.
• Place hands lightly behind head.
• Raise upper body and extend legs about 12 inches off floor.
• Bring left elbow and right knee toward each other.
• Continue, alternating sides.

Tips on How to Keep the Weight Off

At around age 40, the average woman gains about a pound every 12 months. Initially, the system is simple arithmetic: Consume more than you expend and eventually your clothes will be tight. But other factors can complicate the equation. Knowing more about the four most popular changes will help you lose stomach fat and stay in shape.

Problem 1: You Start Losing Muscle - Muscle burns about three times as many calories as fat, even at rest. And, with age, muscle tissue doesn't work as efficiently so you're not able to exercise as hard.

Solution: Weights - Few exercises battle the loss of muscle mass better than strength training with hand weights, resistance bands, or your own body weight. It increases muscle tissue and improves bone density, which helps you stay active longer and work out harder.

Problem 2: Your Hormones Fluctuate - Over the decades, women's bodies generate less of certain hormones like estrogen, which typically starts ebbing in the 40s. Since estrogen has appetite-regulating properties, many women are hungrier as their hormone levels drop. Estrogen also affects how body fat is distributed, migrating it from the hips and the thighs to the waist, where it's tougher to burn.

Solution: Eat Well and Reduce Stress - A sensible diet and an exercise regimen can reduce the spread, as can reducing stress by getting enough sleep

Problem 3: You're Eating More - Studies have shown that marriage tends to lead to weight gain, possibly because women dish out portions equal to their husbands'. As a matter-of-fact: In your 20s, you burn about 2,000 calories a day. By your 50s, you burn only about 1,600 calories.

Solutions:

* Hop on a Scale. People who weigh themselves daily are, on average, seven to eight pounds lighter than those who don't. Tracking your weight helps you cut back on meals or step up activity.

* Eat Mindfully. Break-up that barrel of pretzels into snack bags. Little adjustments may pare 100 to 200 calories from your daily diet.

Problem 4: You're Slowing Down - A recent study followed more than 9,000 people for 10 years and found that the least active people were seven times more likely to gain weight.

Solution: Become More Active - Experts suggest doing 50 to 60 minutes of exercise, five days a week.

How to Feel Full with Fewer Calories

Duplicate these easy tips and tricks to avoid overeating, and figure out which meals make you feel full longer without extra calories, this way avoiding a jelly-belly.

1. Fiber - a must:- One way to do this is by eating foods that contain fiber, such as most fruit, veggies, beans, and whole grains.

2. Soup up your dishes:- Ever noticed how filling a warm bowl of soup can be? When you eat water-rich foods (such as soup), you'll feel fuller without consuming extra calories. But be careful—some soups and chilis can load on the cream and sodium before you realize it.

3. Stay away from seconds:- Instead of placing extra food on the table, leave those mashed potatoes on the stovetop. This way, you'll become more conscious of the fact that you're getting up from the table to get a second helping of food. That simple awareness might help you refrain.

4. Stick to planned serving seizes:- When you know what one serving looks like, it makes it easier to control your portions. For example, 3 ounces of meat, fish, or poultry is about the size of a deck of cards, and one serving of potatoes, rice, or pasta is about the size of a tennis ball.

5. Lean protein a must:- Lean protein, such as fish, skinless white-meat poultry, fat-free dairy products, and egg whites, are great examples of food that may help you feel fuller with fewer calories.

6. Fool your eyes to fool your stomach:- Use smaller plates and utensils. When the food fills the entire plate or bowl, it seems like you're eating more. And using a smaller fork or spoon means you'll have to take more bites.

7. Don't eat straight from the package:- When snacking, put the amount of food you plan to eat in a bowl or container instead of eating straight from the package. When you portion out your food ahead of time, you're less likely to overdo it.

Now we can live healthier, longer.

Green Tea Extract Fights Fat

For those of us still fighting the battle of the bulge, there is some hope in this recent study of the effects of green tea on that ridiculous belly fat which sometimes lead to obesity.

It was disclosed that researchers in Tokyo, Japan noted that the daily consumption of green tea containing 690 mg catechins for 12 weeks reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity.

Catechins, a natural components of green tea, help people lose weight by improving the metabolism of carbohydrates, preventing fat deposition and promoting heat loss.

This Japanese study showed that drinking a bottle of green tea extract containing 690 mg of catechins per day for 12 weeks helped test subjects decrease body weight, body mass index, waist circumference, body fat mass and surface fat area compared to a group that drank a daily bottle of tea containing only 22 mg of catechins.

Participants taking the green tea extract lost more than three pounds of total body fat and seven inches of surface fat, leading researchers to believe green tea extract may be an effective way to lose pounds and inches.

Is Long Term Weight Loss For Real?

You dedicate yourself to lose weight, and you labor, and you eat smarter, and finally, those extra pounds are gone! But, how easy is it to uphold your hard-earned success?

It was revealed in a recent study that persons who lose weight and want to keep it off might benefit from communicating at least monthly with a fitness/nutrition expert to help them stay on course.

In a test of three ways that might help people manage weight loss, those who got monthly personal counseling were best at keeping off excess pounds. Overall, almost 50 percent of the study members maintained at least a nine pound weight loss for 30 months. This study is the longest and largest to test strategies for extended weight loss maintenance, and it signifies that long-term weight control is an attainable goal.

The United States is in the midst of an obesity pandemic, one that indicates serious future health repercussions. Obesity is the primary cause of high blood pressure, diabetes and abnormal cholesterol, which are in turn the foremost causes of cardiovascular disease and death in this country.

The 3-year study consisted of 18-25 members; experienced counselors stressed three key issues to weight loss: consuming fewer calories, boosting fair to middling physical activity, and having a healthy diet rich in fruits, vegetables, whole grain/high fiber foods and fat-free dairy products.

Researchers randomly appointed the participants to one of three groups:

•Personal contact - Participants communicated with an interventionist monthly,( 9 times by telephone and three times in person each year) who offered personal counseling and encouragement.

•Interactive technology - Study members had access to an interactive website on which they could record and track their exercise and calorie consumption; set goals and monitor their progress toward them.

•Self-directed - Members were encouraged to maintain their weight loss and then sent off without further intervention.

Overall, 71 % weighed less than when they got started.

The research results also noted that even when volunteers did not necessarily lose a great amount of weight, even smaller amounts had potential health benefits.

Eat Green and Save Some Green

Even though it's so soon in the New Year there is still time for that New Year resolution you made to lose weight. For some of us consuming green products but not break the Bank was part of our plan, so pick which of the suggestions below will be a fit for your household.

Plan ahead: At least, plan your weekly menu or list a few main dishes that you would like to eat all through the week. This will definitely save you cash on your food bill by keeping you from buying groceries you don't want.

Buy generic: Often store-brand items are just fine, but less costly. Store-brand products are offered for just about every item you can think of, so be on the lookout for them.

Make substitutions: Think about what you eat, and then determine what is a less expensive and just as healthy alternative. Like breakfast cereal? Oatmeal is usually more affordable.

Try Whole Foods: Examine the unprocessed whole food that a product is made from and focus on if you can consume that whole food as is or utilize it to produce your own sauce, cereal or juice.

Consider non-meat sources of protein: Try swapping one meat meal occasionally with a vegetarian meal to conserve cash and benefit your well being. Beans, eggs and tofu all provide high-quality protein for a fraction of the cost of meat.

DIY: Inform those pastries in the bakery case that are screaming your name to clam-up. Then rustle up a batch with whole grains, blueberries and honey at home that would outshine the store bought ones.

Buy seasonally: You might wonder about not having tomatoes in the middle of winter, but the fresh, perfect tomatoes of summer taste better, cost less and are more nutritious anyway.

When considering saving dough on groceries, you often have to sacrifice more of your own time—preparing, cooking, growing and cutting coupons—but a lot of people agree that it's worth the time spent. All of these tasks will become less stressful and more efficient with time. You may find that shopping, preparing and consuming will become that much more rewarding, and not just for your wallet!

Maximize Your Metabolism

Maybe, you do not need a rocket scientist to reveal to you why you are having a tough time losing stomach fat. Your metabolism slows with age. But middle age weight increase isn't really inescapable: There is a diet plan that will tackle these changes.

This specialized metabolism-boosting routine will help you shed unwanted abdominal fat. Most important, you'll build firm, lean muscle tissue, the trick to a strong metabolism. Don't wait for tomorrow, get moving now and you'll rest better, have more drive, feel firmer, and observe your outfits are looser in as little as 14 days. Here's how:

EAT JUST ENOUGH: When you consume less than you need for essential biological activity your body throws the brakes on your metabolism. Consume just enough so you're not starving.

REV UP IN THE MORNING: Having breakfast kick starts metabolism and keeps energy elevated all day. It's no coincidence that women who skip this meal are 4 1/2 times as likely to be overweight. If nothing else, pick up a yogurt.

DRINK TEA: A mug of brewed tea can raise your metabolism by over 10%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

BATTLE FAT WITH FIBER: Studies from research find that women who consume the most fiber gain the least weight over time. Aim for about 25 g a day--the amount in about 3 servings each of fruits and vegetables.

BUY THE BIG BOTTLE: Researchers revealed that drinking 6 cups of cold water a day can boost resting metabolism by about 50 calories per day--enough to lose 5 pounds in 12 months.

GO ORGANIC: Always decide on organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic produce tend to have the highest levels of pesticides.

NEVER OMIT PROTEIN: Your body needs protein to maintain lean muscle. Add a serving, like three ounces of lean meat, 2 tablespoons of nuts, or eight ounces of low-fat yogurt, to every meal and snack.

EAT IRON-RICH FOODS: Until menopause, women lose iron each month as a result of menstruation. Unless you replenish your supply, you run the risk of low stamina and a sagging metabolism.

DRINK MILK: Research shows that acquiring calcium by way of dairy foods such as fat-free milk and low-fat yogurt may cause a decline in fat absorption from other sources.

The Weight-Starch Connection

Anyone who’s tried to lose weight within the past decade has asked themselves one common question: “Can I eat bread?”

Well, guess what? Yes, there’s certainly room for bread in your weight loss plan - there's a simple rule you can use to help you wisely choose a loaf.

So, what’s the connection? Starches, such as breads and baked goods, usually contain a standard amount of calories by weight, about 80 calories per ounce, whereas heavier breads are going to contain a higher calorie count.

One nutrition expert explained that most slices of regular bread weigh about an ounce, around 80 calories, while a slice of dense, all-natural bread, might weigh 2 or even 3 ounces, between 160 to even 240 calories. Those heavier loaves of bread may look and sound like they're healthy, but their density signals that they probably contain more calories than most other loaves. Plus, they're typically made with simple sugars like high-fructose corn syrup, dextrose and maltose that will add even more calories.

You may be wondering about where other baked good weigh in? Well, similarly, treats like banana breads and plain cakes contain roughly 125 calories per ounce. If you pick up a “healthy,” “all-natural” bran muffin and it feels like a brick, consider the caloric consequences: A standard 4-ounce muffin weighs in at around 500 calories, almost the equivalent of 7 slices of standard bread.

So remember to check out whether those breads and starches tip the scales before you buy them - it's easy, free and could save you a ton (of calories) in the long run!

The 7-Day Cleansing Diet

If the holiday season left you with a jelly-belly, feeling heavy, bloated, and ready to make a change, try this seven-day cleansing diet plan to purify your body, melt away fat, banish bloat, crush cravings and leave you feeling refreshed and energized!

Get ready!

Do Not:-

• Add sugar, other natural sweeteners or artificial sweeteners to anything.
• Add salt to anything. Eating foods with a lot of added salt causes you to retain water, which drives up the number on the scale and makes you feel uncomfortable.
• Eat starches with dinner (including bread, rice, pasta, peas, beans, corn and potatoes
• Drink alcohol. Alcohol adds a lot of empty calories to your diet, plus it lowers your inhibitions so you're more likely to veer off plan and make unhealthy food choices.

Do:-

• Eat on a schedule. Enjoy three meals and at least one snack each day.
• Drink lots of water throughout the day.
• Enjoy water alternatives in unlimited quantities at any point during the day.
• Begin dinner with a healthy appetizer.
• Eat fruits and veggies at any time throughout the day, particularly when you get hungry between designated meal and snack times.
• Exercise. Engage in 30 to 60 minutes of aerobic exercise everyday (walking is fine).

Don't Believe Those Diet Myths

It’s one of the biggest weight loss myths ever: the idea that it’s “not safe” to lose more than two pounds a week.

It all boils down to simple mathematics. There are 3,500 calories in one pound of fat. Thus, in order to lose one pound of fat, you must create a caloric deficit of 3,500 calories. This can occur over a week’s time by cutting back 500 calories per day (7 days X 500 = 3,500).

Or, to put it another way, you can increase your physical activity such that you burn 500 more calories per day than what you’ve been burning. This can be accomplished by an inactive person committing to one hour a day of rigorous exercise.

If you’re eating 2,000 calories a day and especially if you’re not exercising, your body has no reason to start feeding off its own muscle. It gets plenty of protein from your broiled chicken and fish, beans and whole grains.

You will lose on average six pounds a week, for a number of weeks. And it will be safe. However…this doesn’t mean that this weight loss will persist until you get down to 130 pounds. In fact, if you don’t exercise, this weight loss will come to a halt at some point, leaving you with still extra fat to lose. You may end up losing only 40 pounds off a 250-pound body if you don’t exercise (or only 20 pounds off a 190-pound body). And you’ll still look flabby. This is why exercise is so important.

Do You Burn More Fat in the Winter?

So, does weather help control how many calories you burn?

Yes and no. Both warmer and colder climates have positive and negative aspects when it comes to weight loss, particularly when it comes to certain seasonal behaviors that are crucial to maintaining an ideal body weight. Consider the fact that in warmer weather, people tend to be a little more active, and are more conscious of their bodies since they’re wearing less.

But that’s not even the whole story.

Most of the frustration regarding fat loss is caused by the fact that we’re actually battling with our body's innate ability to protect itself. This is because one of the primary protective functions of our body is to maintain a temperature close to or equal to 98.6. The body has an extraordinarily complex set of procedures to accomplish this goal, particularly by controlling the body’s metabolism.

Fat plays three major roles in regards to the metabolism:

• Fat is the preferred fuel source used for body temperature regulation.

• Fat is an insulator that helps retain heat in cold environments.

• Fat provides the whole body with a long term fuel source, which during extended cold spells, allowed our ancestors to survive and forage for food.

The metabolism slows down when it’s hot. The slower our metabolism gets, the less we use fat as a fuel source. But, as stated before, this is balanced by the idea that we tend to eat less and exercise more in warmer months.

On the flip side, the body's ability to generate heat during cold times is done by increasing the metabolism. The metabolism requires a tremendous amount of fuel during this time and burns more fat.

So, yes, technically, colder weather does indeed help burn more fat!

Just Why is Soda So Bad?

Of all the possible drinks out there, soda probably has one of the worst reputations, next to alcohol, for those trying to lose weight. Unlike alcohol however, there’s been no attempt to create a constitutional amendment banning it.

But what exactly is so very unhealthy about this favorite beverage? We should start with a basic rundown of the common soda suspects:

A standard soda contains caffeine, phosphoric acid, high-fructose corn syrup, sodium benzoate, carbonated water and added colors and flavors.

Caffeine:- Thanks to caffeine, soda acts as a dehydrating diuretic, particularly when combined with sugar and mixed with the carbonation that provides those bubbles.

Phosphoric Acid:- Soda, whether it’s caffeinated or not, is the most acidic beverage you can buy, about equal to vinegar, thanks to phosphoric acid.

Refined Sugar:- Sugar refining is the process of extracting out the sugar (sucrose) from plant materials and then removing other unwanted materials from the extracted raw sugar. Completely refined white sugar contains no nutritional value, meaning no vitamins, no minerals, no proteins and no fiber.

Preservatives:- A new health scare erupted over soft drinks recently amid evidence that sodium benzoate and other common soda preservatives may cause serious cell damage.

We know, soda tastes great. And as a society, we’ve been drinking it for so long that the idea of going without is almost painful. But, know that there are some tasty alternatives out there; including pure water flavored with anything from basil and mint to lemon and orange slices, even with a little honey.

The Secret to Fast Weight Loss

Ever heard of super weight loss foods? Probably not, as most diet plans don't show you how to use foods to lose weight fast. They only have you count calories, carbs or fat grams. Some foods actually cause your body to burn fat and calories. Let me tell you how eating certain foods can cause weight loss.

Foods like apples, which contain pectin, are extremely effective at raising your metabolism, which in turn burns calories. Other foods like nuts, avocados, whole grains and dairy foods also burn fat. Olive oil, cayenne pepper, ginger, and cinnamon are great for seasoning foods, as they are also super weight loss foods.

Another factor that is very important for fast weight loss is how often you eat, and when. Most people are used to the basic concept of breakfast, lunch and dinner. However, you will find that it is much more effective to eat smaller portions and eat more often to lose weight.

If this knowledge had existed a decade ago, there wouldn't be nearly so many obese people in the world as there are now. This routine is easy, you will never suffer hunger pangs, and you will keep the weight off for good.

The Best Diets to Lose Weight

No doubt you've seen dozens of diets to lose weight that claim to be the best. Have you tried any of them? If so, you probably know that on these plans you can't eat much food, and eventually the weight comes back. Some of the best diets to lose weight are plans you have more than likely never heard of.

You've seen endless commercials for diets to lose weight on television. Some of these plans are Jenny Craig, Nutrisystem, and Slim Fast. These programs are surely all good, but they also have you eat special meals that are expensive and not very filling.

Healthy, everyday foods are the best way to lose weight quickly. You don't need special foods or diet supplements. You just need to learn:-

1. How to use REAL foods in a way that increase metabolism and calorie burn.
2. What you should eat at meals, and how to combine them to burn fat efficiently.
3. Why the number of times per day that you eat makes a huge difference
4. How to exercise WITHOUT spending hours per day in a gym. You don't need excessive exercise to lose weight quickly.

By learning the proper way to experience quick weight loss, you will never have to try other diets again. You also don't have to worry about the weight coming back!

With some methods like fasting or starvation diets, you lose weight quickly in the first few days. Why? It's water weight. After that point, your weight loss stops. This is because you need calories in order for your metabolism to work properly.

Simple Ways to Increase Metabolism

Looking for ways to increase your metabolism? You already know that having a high or fast metabolism helps speed weight loss. There are many methods you can use to do this, but simple diet and exercise work best. Diet pills are dangerous and can cause many unwanted side effects. Here is some information that will interest you if you need to shed some pounds and want to do it easily.

One of the most effective ways there are to increase your metabolism is by eating fat burning foods. Exercise is great as well. By combining both, your fat burning ability will go through the roof! So, what are some of the best foods and exercise to accomplish this? Here are some examples.

Fat Burning Foods:- Fresh fruits and vegetables, lean proteins, beans, whole wheat products and dairy foods. Calcium is a super fat burner! By eating the right foods in the correct manner, your metabolism will work at its peak constantly.

Exercise:-The best type of exercise to raise your fat burning ability is weight bearing exercise. Building muscle replaces fat, and boosts your metabolism tremendously.

These are just a couple of effective ways to increase metabolism. They are the most effective, and you can lose weight quicker than you ever will with fad diets and special diet foods.

Detoxing: A New Year, A New You

It was quite the happy holiday, and you rang in that New Year just right: you’re stuffed with appetizers and saturated with alcohol. Now what? You probably have new health resolutions to kick start. One great way is by renewing the body with an internal body cleanse.

Your digestive function is made up of numerous organs all working together to break down, absorb, and process all of the nutrients in the food you eat. Without healthy digestion, you can become malnourished and toxins will build up in your body, leading to degenerative diseases and rapid aging down the road.

The following remedies will get your digestion on the right track:

Walk:- After a large meal, take a 10- to 20-minute stroll.

Herbal Tea:- Drink after each meal to soothe and prevent bloating.

Apple Cider Vinegar:- This is traditionally used to remedy digestive distress, support liver detoxification, normalize digestive juices and reduce intestinal bloating.

Alcohol Overload:- The liver has the ability to regenerate itself, but the effects of alcohol eventually wear down the liver.

Ginger Tea:- Ginger has been found to soothe the digestive lining and balance gastric juices, making it a great remedy for overeating, too.

Drink up:- Alcohol dehydrates your system, so drinking plenty of water will help combat some of your unpleasant hangover symptoms, rehydrate your body and flush out toxins.

Lemon Water:- Lemon activates your liver to release toxins and helps to cleanse and move the roughage that stays behind in your intestines. Throughout the day, drink at least eight 8-ounce glasses of water to flush your system.

Detoxify With Tea:- Try various herbs in teas to cleanse and prevent a buildup of toxins and wastes in your body.

Are You Really Hungry for Food

Our appetites can be quite the pranksters. They often fool us into thinking we’re hungry, when often, we may be suffering from something completely different. Knowing when your body really needs food and when it needs something else will help you avoid unwanted belly fat, and even improve the quality of your emotional life.

1. Hunger Due to Eating the Wrong Food. Symptoms include craving high sugar foods or feeling hungry soon after eating a meal.

2. Emotional Hunger. Sometimes, our appetites can go haywire when we are experiencing boredom, fear, anxiety, stress or loneliness.

3. Hunger Due to Sleepiness. Daytime fatigue may lead people to overeat (often, high-sugar, nutrient-poor foods) in an attempt to get an extra surge of energy. This is equivalent to placing a Band-Aid on the true problem. It provides only temporary relief, which is soon followed by a crash in energy levels and a resurgence of “hunger” leading to more snacking.

4. Hunger Due to Thirst. We often mistake thirst for hunger. Try drinking a glass or two of water to identify whether you are truly hungry or just slightly dehydrated, in which case water is the perfect antidote!

When you're truly hungry however, it's pretty clear to identify. For instance, a growling stomach will cause us to be cranky and unfocused…until we get some food, that is! If it's been four hours since your last meal or snack, you may very well be hungry. Never ignore true hunger, as doing so may exacerbate it and cause you to overeat to compensate for the missed calories.

Get Fit in The New Year With Five Simple Exercises

The holiday office party and the New Year's Eve festivities with family and friends will probably do nothing for your figure. Ladies, if you're not quite ready for that new party dress--or men, if you want that shirt tucked without the jelly-belly bulge--don't fret. Here are five simple exercises you can do at home, or even at your office, to get yourself looking spectacular in the new year.

Dancing. Dancing is an excellent cardiovascular exercise and it doesn't require a lot of work to do.

Lower Body Exercises. These exercises are simple to do and don't require fancy equipment. Just make some space, grab a chair, and let the lower body toning begin.

Upper Body Exercises. If you're going to be showing those arms, these exercises are crucial.

Stretching. You can do some basic stretches at home that will give you the same calming results as yoga. Try this first thing in the morning or after a long day. You'll love it.

Abdominal/core exercises. There are many ways to work your mid-section that are perfect for flattening your front.

Most importantly, keep in mind that the holidays are a time of good cheer. Use the merriment of the season to rejoice in your loved ones and yourself. It's never too late to begin to change your life, so start today by adding these simple moves to your routine and jump-start your new year!

Get a Mid-Workout Energy Boost

You look to the left of you and you see a man on a treadmill jogging and singing an up-tempo song that’s blaring through his Ipod. You look to your right and you see an upbeat personal trainer, ready to assist at a moment’s notice. You're partway through your workout, and feel exhausted and unmotivated. Is it a crash in progress? Are you low in energy? Maybe just distracted?

Mid-workout slumps happen to even the most committed exercisers. Learn how to avoid these feelings so you can push through to your weight loss goal, instead of heading to the locker room early.

Eat for Energy:- A well-balanced diet is necessary for any healthy lifestyle, but it becomes increasingly important when you're exercising.

Don't Skimp on Carbs:- Carbs are your body's preferred source of fuel, powering everything from your brain to your muscles.

Pump Iron:- Iron is a trace mineral that helps blood carry oxygen to the muscles throughout the body, keeping them powered up during a workout.

Drink Up:- When you exercise, sweating cools your body down, but it can also be detrimental if you're not replenishing the fluids you lose.

Be a Planner:- Try to schedule your workouts for the times of day that your energy is at its peak.

Rest Up:- Whether you're skimping on sleep or you're exercising too much, a lack of rest and recovery can zap your energy levels and hurt your progress, too.

Deal with Stress:- Just as your mental to-do list can keep you awake at night, other life stressors can creep into your mind during a workout and distract you from the task at hand.

Banish Boredom:- Whether you take your indoor workouts outside or try a new fitness class, variety will keep boredom at bay and help you get better results, too.

If you feel run down all the time or exercise results in you suffering from major fatigue, make an appointment to see your health care provider to find out why.

The Best Time of Day to Do Cardio

The question is always asked. When is the best time of day to do cardio when trying to lose belly fat, and why? Well, most people do cardio "whenever they get a chance." Sometimes during the middle of the day, sometimes before bed, sometimes directly after your weightlifting workout, sometimes directly before the weightlifting workout and sometimes first thing in the morning. The truth is, all of those times will get results. It doesn't matter what time of day you do your cardio workout, you will be burning calories every time. BUT, the real question is, which of those times is the most effective? And the answer is.... first thing in the morning!

Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time for maximum fat loss. Why? It’s simple. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbs to burn, it goes directly to stored bodyfat, which is the fat that you want to lose!

Understand how it works? When you do your cardio sometime during the day other then first thing in the morning, you spend most of that time burning off carbs that you already ate that day. When you do it first thing in the morning, there are no carbs to burn, so all your body can burn is body fat!

Sit-Ups With No Pain

One of the biggest complaints people have about doing sit-ups is the back pain. Yes, it can be painful if proper form is not followed or what other exercises are incorporated.

Most people try to have an ab regimen each and every workout, especially if the intent is to lose stomach fat. Well,if you just have to get abs in, understand that sit-ups involve your hip flexors heavily. Hip flexors extend from the bottom of your thigh, to the top of your abdominal cavity, and attaches to your spine – which becomes especially tight when fully contracted becomes increasingly tight. A tight hip flexor will pull on your lower back, causing pain. Stretching hip flexors in between sets on the following day can help.

On days that you incorporate heavy cardio or on a leg day, you might want to consider an ab workout that focuses on Swiss-ball crunches, machine twists, and stomach vacuums as a healthy alternative.

Good luck!

Stay Fit For Life

A balanced diet and regular physical activity are the building blocks of good health. Poor eating habits and too little physical activity can lead to a jelly-belly and related health problems. By eating right and being active, you can stay at or reach a healthy weight.

The basis of a healthy diet is eating a wide variety of foods. Every day, you should try to eat:

*6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.

*3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.

*2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.

*2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese. Choose low-fat or fat-free products most often.

*2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.

The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight.