Exercise to Lose Weight fromThighs

Squats :
The best exercise for toning the thighs is squats. Some believe squats cause the thighs to become massive but if the trainer doesn't want big thighs it wont happen. If squats are performed moderately they will tone the thighs and butt very quickly. In fact when a muscle is toned a slight growth occurs, in order to continue that growth so the thighs become very large the trainer needs to perform squats with a progressive increase in the intensity level. This is the reason why its so easy to control thigh size when using squats we just control the intensity level, this way we gain toned thighs quickly but halt progress if thigh size increases!

Walking :
The best aerobic exercise to help burn fat from around the thighs would be walking, rowing or any exercise that works the thighs and other major muscles at the same time. The working of the thighs along with other major muscle groups helps increase the number of calories burned per minute. These exercises are best performed at an easy pace for about 20 minutes.

How to Lose Inches Off Your Waist I

The waist is one of the most troublesome spots in terms of fat accumulation. The reason why it's so hard to lose inches off your waist is that this is a body part which is genetically more inclined to attract fat.

1) The key is very simple: create a calorie deficit. This will force your body to go to its energy stores and to burn them. These include your fat cells. The first way to do this is to maintain a healthy diet: no more fast or fried food, avoid sugary beverages and candy. Stick to fruit and vegetables. Cut down on white carbs, cream, regular oil, and processed food. Eat more complex carbs, seeds, whole grain bread, olive oil, and nuts.

2) The second thing you need to do is to exercise regularly and do both cardio workouts to burn fat and to do strength exercises to increase muscle tissue and boost your metabolism. The more muscle tissue that you have, the faster your metabolism runs and the more calories it burns. This helps you to reduce your overall body fat and to lose inches off your waist.

Follow these tips and in 2 - 3 weeks, I'm sure you'll see true results.

3 Ways for Losing Weight I

Losing weight has 3 components: eating right, exercising, and weight loss supplements. The first of the three basic tips to lose weight fast is looking at what you eat.

1) Eating right:
 To eat less you should start eating less at a slow pace, after a week you can already see that you can fit less in your stomach, you will feel better and you will feel full with less food. You should use more herbs on your food, that will make you full quicker.

2) Exercising :
The second tip of the three tips to lose weight fast is exercise. While eating right prevents you from ingesting too much calories, exercise helps your body burn calories and makes you feel healthier. After all you are doing what your body was made for: moving and not sitting at home watching tv and eating chips. Achieving fast weight loss with exercise is a myth if you are expecting to lose weight in a week. Although it is not a miracle there are no miracle tips to lose weight.

3) Weight loss Supplement
The last tip of the tips to lose weight fast is to use supplements. There are many good supplements to help you loose weight but if you want to lose weight fast then the best supplement is a colon cleanse supplement the so called colon cleanser. This will help you get 4 to 8 pounds of waste from your colon and intestines and it will make you fell much better. This will give you motivation to continue with you other weigh loss challenges.

Strength Training for Women : Top 5 Tips

1. Never ignore the warm up session: Do through stretches; it will prepare your body for workout. It is important to do this as it will prevent exercise injuries in future.

2. Watch your breath: While working out, give extra attention to your breath. Doing this is very important as it gives you maximum benefit from your workout.

3. Exercise smoothly: Never do strength-training with jerks. Your exercises should be very uniform and smooth. Also remember to take rest between two different exercises.

4. Do not overdo it: Always take weight which you can handle comfortably. It is good to push yourself to point of fatigue but make sure you don't overstress yourself.

5. Increase gradually: Once you reach level of comfort and are able to do all your repetitions smoothly, you can increase the weights by 3-5 pounds.

How Food and Exercise Affect Metabolism I

Probalbly you have heard so many plans, programs, tips, tricks, exercises about weight loss that you are left wondering which tips and tricks are really best among them. Let's look at how food and exercise affect metabolism and weight loss to help us understand why some of these tips work and why others do not.

Lately there has been a lot of publicity about the low carbohydrate diet, which claims that people are losing weight and getting healthier without paying attention to the amount of fat they are eating. You may have even heard that the USDA is looking at changing the food pyramid.

You have likely also heard about the low fat diet plan. There is a major flaw in the low fat diet and scientists are finally being forced to admit it. Very little of your blood cholesterol comes from diet. Your body manufactures most of your cholesterol from carbohydrates. The culprit of turning these carbohydrates into fat is insulin.

Read More >>

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Foods that Help to Lose Weight or Maintain Weight I

Some foods may help to lose weight or maintain weight by providing a feeling of fullness while providing fewer calories and boosting metabolism and burning more calories. These foods promote more weight loss if consumed in place of alternatives more calories.

Before specifying particular foods, remember that fruits and vegetables in general are excellent foods for weight control because they fill the stomach while containing fewer calories, for example, 2 cups cooked broccoli steam contain 87 calories; 2 cups of sliced strawberries contains 99, 2 cups of carrots or apple slices, which are denser, contain 140 and 130. A study has however shown that people who are dieting to lose weight tend not to increase their consumption of fruits and vegetables.

The fiber (in large quantities in fruits and vegetables) and protein (legumes, dairy products, eggs, lean meat) are nutrients that promote satiety.

It is increasingly accepted that protein helps reduce appetite, says Barbara Rolls of Penn State University, author of volumetric diet (caloric density). The proteins also stimulate the metabolism.

Here are some specific foods or ingredients with a beneficial effect on weight loss has been shown by scientific studies:

Green Tea
In a recent study, participants who drank a bottle of tea fortified with green tea extract every day for 3 months lost more body fat than those who drank the same amount of regular tea and also followed the same plan. The researchers hypothesize that the catechins in green tea leads to weight loss by stimulating metabolism.  

Based soup broth or tomato
In a study by Richard Mattes of Purdue University, participants took a soup 300 calories (based broth or tomato soup, not creamy) to begin their lunch. They tended to take fewer total calories during the day when they took a soup, which suggests that they reduce hunger by increasing satiety.

Green salad low calorie
A low calorie salad (forgetting the croutons, cheese and dressing) as input can help them realize greater satiety and reduce calorie meals taken, according to a study conducted by Barbara Rolls. A small salad calories reduced by 7% while a large salad had reduced by 12%. For cons, the opposite was true for salads rich in calories. A small and a large salad calories increased by 8% and 17%.

A salad consisting of two cups of fresh spinach leaves, 10 slices of cucumber, one medium tomato and 1 / 4 cup shredded carrot for a total of 67 calories.

Yogurt
Several studies have shown that including dairy in the diet promotes weight loss, although some results are contradictory.

A study was conducted with a group of obese people who ate three servings per day of approximately 2 / 3 cup nonfat yogurt as part of a diet (decrease of 500 calories per day). This group has lost 22% more weight and 61% more body fat compared to a group following a diet reduced in calories without putting emphasis on foods rich in calcium.
According to a recent Canadian research, calcium promote satiety. In case of calcium deficiency, the brain responds by increasing hunger.

Besides calcium, yogurt contains protein and carbohydrates that help fill the hungry.

Pulses
The legumes help to feel satiety longer, making it a good help to control appetite between meals. A half cup of beans, for example, provides plenty of fiber and protein with only 110 calories.

Water
Water is a good alternative to other beverages that contain calories. The calories taken in beverages would not generally be offset by a lower food intake.

Richard Mattes of Purdue University has shown that people who drink carbohydrates (in sodas) are more likely to exceed their daily calorie needs than those who take the same amount of calories in solid carbohydrate (jelly beans).

Water can be taken, for example, in the form of teas or unsweetened herbal tea, mineral water, regular water with lime or lemon or coffee.

Whole grains

A bowl of high fiber cereal as breakfast or as a snack helps to control weight. Research conducted with 27,000 men for over 8 years showed that over consumption of whole grains is important, less weight gain over the years was important. Another study that followed more than 74,000 women for 12 years showed that those who most increased their fiber intake had a lower weight gain of about 1 kilo and a half (on average, which means discrepancy most marked in several cases). Moreover, several studies have shown the importance of breakfast for weight control.

Grapefruit

A study by the Scripps Clinic in San Diego found that grapefruit promoted weight loss and reduced the risk of developing type 2 diabetes. Participants who took a grapefruit at every meal for 12 weeks lost an average of 1 kilogram and a half (some have even lost 4 pounds) while the comparison group had lost 1 / 4 kilo. After lunch, participants took a grapefruit had lower levels of insulin and blood sugar.

Some experts believe that this could simply be attributed to the fact that grapefruit is replacing other foods in calories. Grapefruit contains a lot of fiber and contains only 74 calories.

It is important to know that grapefruit reduces the effectiveness of certain drugs.



Simple and Easy Tricks for Lasting Weight Loss

Think you have to do something really radical and punishing to lose weight and keep it off? Just the opposite is true! It's actually the small, simple changes you make that have the most dramatic and lasting results. I know this firsthand, having tried every diet on earth and yo-yoed for years before discovering that weight loss doesn't have to be grueling, depressing or discouraging. It can be easy, fun, painless and permanent.

To lose 1 pound, you have to create a deficit of 3,500 calories. By incorporating easy ways to cut or avoid 250-500 calories a day, you can lose 1/2-1 pound a week, or 26-52 pounds a year.

Following are 15 tips for losing 3-80 pounds a year by making one small change in your diet. We've also included five tips for blasting those 3-6 holiday pounds in eight weeks before they become permanent, plus four scrumptious "batch" recipes (three from world-famous chefs) that supply several tasty, lowfat meals each. Whip them up on weekends for a week's worth of healthy, hassle-free eating.
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15 simple tricks for lasting weight loss: lose 5-40 pounds this year by making just one of these easy changes - or more!

Depression and Anxiety would Gain Weight I

People who suffer from depression, anxiety or other mental health disorders are more likely to gain weight over time, according to a study published in the British Medical Journal.

Mika Kivimaki and colleagues at University College London followed more than 4363 British civil servants aged between 35 and 55 years and not obese at baseline, for 19 years. One questionnaire was administered and their body mass index measured at baseline and three times during the study.

People with symptoms of depression, anxiety or other mental disorders in the three evaluations were twice as likely to be obese at the last evaluation than those who never reported such symptoms.

More symptoms were reported frequently, the risk of becoming obese was important. This link remained even taking this into account in the analysis of risk factors for obesity such as the use of psychiatric drugs associated with weight gain .

Obesity did not increase significantly the risk of depression, anxiety or other mental disorders, as other studies have shown. "This does not mean there is no association, but it seemed much lower in our study," said Kivimaki.

Weight Loss: the Importance of Food in Sight and Quickly Prepared I


Have the sight and reach of healthy foods prepared quickly and can make a significant difference for anyone who wants lose weight. This leads to overeating is not especially hungry or tasty food, according to Brian Wansink, author of "Mindless Eating (Eating without thinking), but the visibility and easy accessibility of food or convenience.

For example, in one study, he placed candy jars of chocolate in the cubicles of office workers. A few days later, he removed the candy six feet. The mere fact that the chocolates were brought closer, on average, to eat five a day. This represented 124 calories per day or 5.5 kilos per year.

"When food is very visible, every time we see, we must make a decision. Do I want to eat or not? We can say 'no' 27 times. But at the 28 th time or the 29 th, we can begin to say 'maybe'. And at the 30 th, 31 th, say 'why not, I'm hungry,' "says Wansink.

"The facility has a similar effect. If it's easy and there is nothing to stop us, we continue until something tells us to stop."

An example of this idea is illustrated by the following experiment. Wansink divided a group of 150 participants in 3 sub-groups, giving them either a box of chips with every 7 th roots were stained red, a box where every 14 th roots were stained red, a box without colored chips.

Participants who received a box without colored chips ate on average 23 chips, those with a box with the 14th roots colored chips ate 15 and those with a box with the 7th roots colored chips ate 10.

The red chips provided what Wansink calls a "break point", an interruption that causes the person to ask if she wants to eat more.

For this reason, he says, containers of chips or cookies at 100 calories help 70% of people eat less. When they finished container, they pause and wonder if they still want.

His studies show that people eat more when:
  • Serving dishes on the table;
  • They eat straight from the bag or cardboard;
  • They eat a large plate or large container;
  • They eat while watching TV, car or with friends (because their minds are occupied, preventing wonder if they continue to eat).
"What really influences what we eat, what are the visibility and ease." So advises there to help control weight, it is helping to keep healthy food within reach.

"We want something that's easy. If fruits and vegetables are in sight and scope, there is much more likely that we took that cake wrapped in the freezer."

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Weight Loss: where to Start?

Again, you're going to lose weight. You have several times in the past taken drastic measures to lose weight (on a diet, exercises intensive) that you have returned once again a regular habit? Or rather you have failed to take actions that produce results?

What works for sustained weight loss is the adoption of eating and physical activity that can be maintained long term.
Successfully integrate the recommendations of experts for a healthy life is a good starting point:
  • 30 minutes of moderate exercise (equivalent to walking at a brisk pace) per day
  • 5 fruits and vegetables per day
  • Reduce fats and sugars
  • Increase the fibers (which contribute to satiety)
Decide concrete actions by which you want to start by examples:
  • Walk 3 times 10 minutes per day
  • Buy those lower in fat (eg cheese)
  • Read the labels of some foods to choose lower fat, less sugar
  • Cook yourself some food to control the proportions of fat (and quality) and sugar
  • Better informed on the daily calorie needs and calories of each food, etc..
To lose weight, according to the results obtained in the balance following the changes made, please continue with the adoption of new habits, for example:
  • Add 15 minutes of daily exercise or a special activity once or twice a week
  • Continue to improve your balanced diet by providing healthy snacks and your lunch to work,
  • Always be available to the salad already prepared
  • Add a healthy regular repertoire,
  • Counting calories taken in one day using a food diary, ...
Since these habits to maintain long-term goal is to find physical activity and dietary changes that you like.

The autosupervision tool for weight loss can help choose the next action for weight loss and to monitor the process.



The Dieters Eat more than others in Stressful Situations I

Studies have repeatedly shown that persons in the scheme tended to eat more than others in response to stress.

According to Dr Paul Lattimore, eating behavior specialist at Liverpool John Moores University, "the Dieters spend considerable energy to control their biological tendencies, so they have limited resources to cope with daily stress.

When stressed, they lose control and if they have access to the food they eat. He must also know that they are so accustomed to address their biological signals that they ignore or incorrectly interpret signals released or combat their organization. "

A recent study conducted in Finland shows that the body mass index (a measure of weight relative to height) is higher among those that stress leads to eating and they tend to consume more food calories than others.

Thus, food-related stress constantly thwarts attempts to control the weight of some people.

Dr. Lattimore gives the following advice: "First, we must identify the particular situations that trigger binge eating and develop solutions to cope with stress. The ideal strategy is to go for a walk because it helps to change ideas and also to burn calories. "

Those who eat when hungry and stop when satisfied are listening to their biological signals. They have no desire to eat when they are stressed. By cons, people who ignore their biological signals must be aware of the emotional and psychological factors that encourage them to eat more and implement diversionary tactics.

The stress response of people who follow a diet stresses the importance of weight loss methods that avoid restrictions on food and insist on substantial inflows in foods low in calories, and fruit and vegetables rich in nutrients.


Lose Weight : bet on satiety with a diet based on caloric density I

The British Nutrition Foundation (BNF) was presented this week at a conference on S and its effects on eating behaviors, an educational brochure on a diet based on caloric density for better weight control.

Foods with low calorie density, rich in water and fiber and provide relatively few calories, you feel fuller longer and better for the same number of calories.

The caloric density is the amount of energy (calories) per gram of food. The calculation can be done easily with a calculator based on package labels.

The low-density foods provide less energy per gram of food. They can be consumed in greater quantities without adding too many calories. They include fruits and vegetables, foods that have added a lot of water when cooking such as soups and stews and foods containing little fat.

Examples of caloric density:
Cucumber: 0.10
Vegetable soup: 0.52
Legumes: 0.81
Boiled Egg: 1.47
Strawberries and cream: 1.6
Lasagna: 1.9
Crescent: 3.7
Peanuts: 6.0

The BNF advises that food density is low most of the food. These are foods with less than 1.5 calories per gram: they include beans, boiled eggs, vegetable dishes with rice or pasta.

The portions of food with an average density, such as a sandwich of 180 g to 360 calories with a density of 2, lasagna and salmon must be controlled and made more food at lower density, "says Bridget Benelam , researcher at the BNF.

Combining food with very low density with food medium density results in a low density throughout: for example, many vegetables and salads with fish, meat or pizza and even better with soup to start the meal.

The high-density foods such as crackers, cookies, nuts and chocolate should be made in very small quantities and / or less often. But still, the principle still applies: it would be advantageous to prefer a chocolate mousse with a chocolate bar.

Satiety plays an important role in controlling the amount of food consumed. Other factors that influence eating behaviors are portion size, variety of food and beverages available, emotional state and social situation surrounding an opportunity to eat. Being aware of these factors may help to better control them.
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Illustration: The two desserts, a small cup of strawberries and cream, a larger cup of berries with low fat yogurt and cereal oats and honey crisp, contain the same amount of calories. Source: British Nutrition Foundation (BBC).

Saturated Fats Interfere With The Brain Controls Appetite I

Tips to weight loss
The fatty foods reach the brain and trigger messages that counteract those of hormones that suppress appetite. This effect can last several days, sabotaging efforts to return to a healthy diet, according to a study published in The Journal of Clinical Investigation.

Saturated fats lead a resistance to insulin and leptin (brain hormone that suppresses hunger) which prevents the message of satiety, which leads to overeating, says Dr. Deborah Clegg of UT Southwestern Medical Center (Dallas, USA), who led the study.

Mice received the same amount of calories in one of three types of fat: fat palmitic acid (a saturated fatty acid), a fatty acid mono-unsaturated or unsaturated oleic acid which is found especially in the olive oil.

The greatest effect on leptin and insulin was caused by palmitic acid. The latter is particularly palm oil, meat, butter, cheese and milk. It is often used in food (biscuits, cakes, margarine). Unsaturated oleic acid did not produce this effect. Unsaturated oleic acid did not produce this effect.



The 5 Principles of Balanced Diet I

Balance food choice and moderation, here are the foundations of the balanced approach. Zoom in on our 5 key principles:

1 - With the balanced approach you eat less but better! It allows flexibility to lose weight by eating heartily, but also better and more healthily:
balance without the obsession, it is unnecessary to counting calories!

2 - Respecting balanced diet, this method can be adopted long term and is fully compatible with family and social life because you can eat everything!

3 - It emphasizes foods rich in protein (fish, poultry, low fat meat, eggs, yogurt and white cheese) and vegetables (and all will!) But also fruit and, in its classical version called the starches.

4 - For cons, the fat is to limit carbohydrates and tolerated quantity measured.
The weight loss will be faster if it severely restricts carbohydrates.
There is no risk to health level or form, because the body receives the full range of nutrients (proteins, lipids, carbohydrates, vitamins and minerals) needed.

5 - The diet comes in 2 forms: classical version and "TGV (high speed).
Their difference is the presence or not, of bread and starches (carbohydrates) in the diet.
While you lose weight more slowly with balanced conventional method, but it "takes" longer without feeling to follow a binding regime.

If appropriate:
- Want to lose weight healthily and steadily,
- You want to keep freedom in the choice of food
- You want a system compatible with family life.

Not recommended:
- You're the kind of "all or nothing"
- You are unable to moderate quantities.

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Weight Loss: What goals are set and how to reach them?

To successfully lose weight permanently, the approach can make all the difference. An effective approach is to set appropriate targets (targets more or less long term and daily), to choose good ways to implement and monitor its progress towards achieving these objectives by adjusting means according to the results .

CHOOSE appropriate targets

Have realistic expectations about the time needed to lose weight reduces the risk of abandoning the effort.

How to set realistic goals?

- Getting used to the idea of losing relatively slowly

Most experts believe that losing 5% to 10% of its original weight may be achievable. So for a weight of 90 pounds, a goal is attainable from 5 to 9 pounds.

A realistic goal is to lose one half to one kilo per week to stay healthy.

- Make the calculation


Doing the calculation can be realistic about the time required. For a loss of 10 pounds, consider a program of at least 3 months.

For a loss of 20 pounds, at least six months will be needed.

For this, we must aim for a reduction from 500 to 1000 calories a day either by eating less, doing more exercise or both. One kilogram is equivalent to 7,700 calories. Thus a change of 500 calories per day, compared with the daily need for weight maintenance, can lose weight by 2 pounds a week (500 * 15 = 7500).

- Setting goals for the short term

Focus on milestones like losing 2.5 kilograms versus 10 kilograms helps to stay motivated (e). The daily goal may be to get through the day by not eating too much or even succeed to add a walk in the day.

Slowly losing weight helps maintain weight loss for at least one reason: it gives you time to adopt new behaviors that are necessary for weight maintenance.

Focus on changing habits every day, not only on weight loss, can make all the difference to reach its goal.

SELF-SUPERVISE


- Monitor progress

It is important to note its weight very regularly to monitor its progress. It weighed daily or at least very regularly, while learning to take into account natural variations, adjusts the power or level of daily exercise to achieve the goal.

- Re-evaluate the goal as needed


If you are unable to reach your goal, it is probably too high in relation to your eating habits and your level of energy expenditure.

There are learning to make better choices for food and resources to implement to succeed in changing habits in daily life.

If weight gain continues, it would be advantageous if the goal into the maintenance rather than weight loss. When this goal is achieved, it will gradually add small changes

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Weight Loss Plan

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How to succeed in Losing weight: Seven strategies to facilitate Success of Dieting

Here are seven strategies suggested by experts that facilitate the success of a diet, whether a particular regime or simply a balanced diet with reduced calories :

Do not put your diet plan at stake of will power
Depending on just will power, will be detrimental to the achievement of objectives of Diet plan, according to Martha Beck, author and lecturer. When a person is rested, relaxed and enjoying life, one can easily counter the thoughts and desires. But when one is under stress, irritation or pressed to resist the temptation, it is much more difficult.
Preferably set a goal to develop an awareness of the food consumed without making it an obsession.

Environment as facilitator

Andrea N. Giancoli, spokeswoman for the American Dietetic Association (ADA) recommends avoiding home foods that go against your goals of weight loss. It's easier to resist temptation when unhealthy choices are not available. For example, suggested she, remove all food cupboards whose packaging says "partially hydrogenated oils" as an ingredient. Getting rid of sodas or other drinks containing sugar or fructose.

Develop a support network
Studies have shown that the social network is crucial, reports Bess Marcus, health psychologist at Brown University.
Researchers in sports medicine from Indiana University showed that training with a the best predictor of persistence. Engaging in a sports team brings an even greater motivation.

Set realistic goals
If you've been inactive for months or years, does not immediately plan to train you every day, Marcus suggests. Aim some strategic changes are easy enough to be certain of success. Example, taking half the amount of food (which one occasionally takes between meals)

Reduce portions
Regarding the size of portions, it is important to take into account the caloric density of food. Double portion of broccoli from a cup to 2 cups, and 31 to 62 calories is less than when a double portion of a cup of ice cream, from 300 to 600 calories is very disadvantageous.

View success and its consequences
Let your mind explore where your plan weight loss will lead you, advises Steven Gurgevich University of Arizona, coauthor of The Self-Hypnosis Diet. Visualize how you would like to be in six months or a year, how you would like to be your life. Creating a positive frame of mind is important, he said.

Remove the old habits
Take means to fight against the tendency to repeat patterns, suggests MJ Ryan, author. To leave notes at various locations in to remember your intentions, plan alternatives, change some settings.

Weight Loss and Obesity

What is Obesity: When any person due to excessive eating or a health related issue, gains weight and fat in the body then the fellow has symptoms of Obesity.

What is Weight Loss: So weight loss is about reducing Obesity with the help of dieting or exercising or due to illness or any other involuntry circumstance. Basically while accessing weight loss we consider the loss of body fats due to any condition and importantly in case of severe or extreme weight loss, our body components are also depleted like proteins and other substance.

Involuntary weight loss examples are : Weight Loss associated with Diarrheal or Chronic Illness, Cancer, Chronic Inlammation like arthritis)