The Magic Potion For Fat Loss By Holly Rigsby, CPT

The Magic Potion For Fat Loss

By Holly Rigsby, CPT
www.FitYummyMummy.com

If there were ever a magic potion for fat loss – it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circumstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat. It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products.

Water is, in essence, the key to fat metabolism. Here's why: one of you liver's primary functions is to metabolize stored fat to be burned for energy. If you are dehydrated, the kidneys cannot function properly and the liver begins to take over – as a result of working overtime, the liver metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger. If we don't get enough fluids, our bodies give us indications that are similar to hunger pains. When this occurs, we start eating because we misunderstood what are bodies were telling us. Unnecessary calorie consumption can lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. If your stomach feels full – you are less likely to overeat!

A constant supply of water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and cramping. Even small amounts of water loss can hinder exercise performance.

Remember that alcohol and caffeine are diuretics, making you lose even more water, so be sure to compensate for the additional loss.

How to do it: You can replace the water lost during a typical day by drinking a minimum of 6-8 8 oz. glasses of water a day. Begin by drinking your first big glass of water right when you wake up. Drink a full glass of water with each meal. Keep water with you at all times.

To prevent dehydration, make sure you're drinking adequate amounts of water before, during and after a workout. As a rule of thumb, drink 8-12 ounces of water at least an hour before beginning to exercise, 8 oz during exercise and 8 oz when finished. If you are hungry about an hour after eating, try drinking a glass or two of water- you maybe misreading thirst for hunger. If you are still hungry after 15-20 minutes then proceed with a supportive snack to tide you over until your next meal.

Here's a ‘success strategy' to get you started: Make drinking water more fun by adding a slice of lemon or lime. Drink water out of a frosted mug or colorful glass. Grab-n-go flavor packets add variety to water between meals. Keep a bottle of water in the car at all times. At work, pack an allotted number of bottled water and set a goal to finish the pack by the end of the day.

For those who tend to prefer carbonated beverages to plain water try sparkling water. Not only is it crisp and refreshing, it satisfies the need for carbonation. Just make sure you choose a sparkling water that does not contain sugar or fruit juice to avoid additional calories.

So if your goal is fat loss, combine a total body strength training program, supportive nutrition and some interval training with your magic fat loss potion and you're destined for success!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

20 Top Muscle Building Foods By Anthony Linton Carter

Supplements can very convenient not to mention a very tasty way of making sure you are getting all of your daily nutrients.

So just incase you didn't know here are top 20 foods to keep your immune systems running high, build your muscle and lower you body fat, happy reading/eating!

1) Pineapple

Apart from being naturally sweet and very tasty pineapples contain Bromelain and enzyme that helps to break down amino acids in proteins and promotes good digestion.)

2) Eggs

Eggs contain muscle-building amino acids in every shell, as well as proteins and healthy fats - including the yolk just don't eat too many!

3) Water

Being hydrated at all times is very important especially if you are exercising regularly. It is also important for fat loss, and first thing in the morning will kick start your metabolism.

4) Sweet Potatoes

Low GI carbohydrates ideal for maintaining and building muscle and avoiding fat gains.

5) Turkey Breast

Low in fat and high in protein this white meat is also usually very cost effective if you are on a budget.

6) Olive Oil

High in monounsaturated fats very good for the heart in moderation.

7) Grapefruit

Half a grapefruit first thing in the morning will not only provide you with vitamin C but will also help you to burn fat due to a special ingredient that helps prevent weight build up around the waist.

8) Cottage Cheese

Slow release protein source low in fat and ideal before bed.

9) Green Tea

Cancer prevention and weight loss, green tea has been shown to help with both. You can also have it hot or cold and it makes a great addition to a pre workout drink as it contains caffeine.

10) Beef

Full of protein, muscle building amino acids and iron.

11) Whole-wheat Bread

Complex carbohydrates great for making you feel full but still fairly low GI, use in moderation.

12) Yoghurt

Rich in protein, calcium and can promote fat loss. It can also potentially reduce your risk of cancer.

13) Spinach

Full of vitamins and calcium on of the true super foods and calorie free!

14) Broccoli

Full of iron and vitamins calorie free great for keeping the immune system going.

15) Oats

Great for low GI energy keeping fat storage to a minimum and studies have shown its also good for reducing cholesterol.

16) Salmon

Packed with protein and omega 3 oils just watch the calories as it does contain a lot of fats.

17) Blueberries

Loaded with antioxidants and delicious in pancakes or in some natural yoghurt for breakfast.

19) Beans

High fibre complex carbohydrates, great for making you feel full but very healthy.

20) Avocado

Full of healthy fats, great as a source of energy on a low carbohydrate diet.

Additional Protein from products such as BSN Dessert and Optimum Nutritions Gold Standard Whey are easy to drink, convenient to carry around and low in cost per serving just remember to use them as a supplements for real food.

Most of what you find in supplements can be replicated in real foods, with the exception of most pre workout drinks available such as Gaspari's Sizeon can be difficult to replicate especially in the amounts that are considered to be beneficial to the human body around workouts. I think you will struggle to find replacements for these.

Article Source: http://EzineArticles.com/?expert=Anthony_Linton_Carter

Article Source: http://EzineArticles.com/7302299

Two Flat Stomach Secrets For Women
By Holly Rigsby, CPT
www.FitYummyMummy.com
Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

A Perfect Diet Plan for a Perfect Health! by Achal Mehrotra

Introduction

Any diet program is all about the amount of intake of proteins, carbohydrates and fats. By controlling the intake of calorie in the daily diet cab make the fat burn much easier in the body. Once a person has decided to lose weight, he or she has to opt for low carbohydrate diet program. With so many free diet programs available on internet it becomes very confusing that which is the correct one that will give the desired result. If in case a person follows a wrong diet chart then instead of losing weight, he/she can gain weight. So it is very important to select the appropriate diet program in order to avoid any negative impact.

Where to begin from?

The very first aim of any diet should be to prevent any future weight gain. Now the next step is to set a target. A target is very important to carry on any work. So set a realistic goal and work every day to achieve it. One should be patient and should not expect any fast result. Dieting is a lengthy process and takes time to show its effect. Anything done in a rush may end up giving unwanted results.

Problem and the solution

Many times it is seen that people are unable to resist the delicious cuisines all round after some days of diet. The person finally ends up eating them and losing track with the diet chart. The solution is simple. A dieter can have delicious food until it is healthy and has low calories content. For this, he or she can cook the meal by self or can order it from any diet food delivery service which specializes in such kind of meals.

Which one to opt for?

Preparing the meal by self is very time consuming as one has to do the cooking as well as the shopping. It may happen that one might forget to add some products or get bored of cooking healthy food. But on the contrary, the food delivery service will supply the food and all you have to do is heat it in a microwave and enjoy its taste. But the former one is quite cheaper than the delivery service. But if you are ready to shed some extra money on your diet then you can contact any food delivery service.

Conclusion

Irrespective of the diet plans you select, you should be serious and dedicated. The diet chart should be followed strictly without any regret. The end result should be attained at any condition.

About the Author

Did you like this article? You can also get articles for your websites at affordable prices. Please do check ourcontent writing services on Fiverr.com.

When It Comes to Weight Loss, Giving Up Is Not an Option by Lorraine Matthews-Antosiewicz

Working your way towards a healthier weight is not a simple task. Most people who are trying to lose weight need to break years - maybe decades - of unhealthy habits. As you may well know, this is not an easy undertaking. It requires an unwavering commitment to your diet and exercise plan even when life gets stressful - which is every day for most of us. There may be times when you feel like throwing in the towel, but if you are truly committed to losing weight giving up is not an option. Use these tips to stay motivated and be a winner at weight loss.

1. Plan for imperfection. Just like everyone, you will falter sometimes. Expect it; and come up with a few strategies to deal with your setbacks immediately. No matter how small, it's critical to have an action plan to get back on track. For example, let's say you decide to skip your Zumba class and go out to eat instead; and you end up overeating. Have a solid plan to start the next day with a healthy breakfast and make sure you get to the gym. Remember, a small relapse does not have to turn into a total collapse.

2. Maintain a supportive environment. If there are certain stores, foods or even friends that lead you to make unhealthy choices, keep your distance. You will be more likely to stay on track if you surround yourself with motivators - people, places and things that have a positive influence on helping you maintain your new healthier lifestyle.

3. Document your progress. Take stock of any and all positive changes you have made so far. Document your progress in a success journal as this will help build confidence in your ability to accomplish your goals. Whether you keep a journal next to your bed, in your office, or on your computer - it doesn't matter. The important thing is to write down each day's successes. A seemingly insignificant action such as making it to the gym after a sluggish day at work is - in reality - a huge accomplishment. Track your progress and acknowledge every healthy change you make. This is a great strategy to keep you moving forward.

4. Dress for success. Don't wait until you have lost all your weight to treat yourself to well-fitting clothes. A new skirt or pair of pants that can be tailored as you lose weight will make you feel good about yourself right now. Imagine a beautiful new wardrobe. Begin to build it one outfit at a time and get rid of your old "fat" clothes along the way. You won't be needing them any longer.

5. Take a break now and then. Stay engaged by planning a "cheat" every once in a while. Indulging in a special dessert or meal can make all the difference in the world when it comes to accomplishing your long-term goals. Give yourself a little controlled wiggle-room every now and then. This can keep you from falling off the wagon all together. However, once your "cheat" is over, get right back to your plan.

6. Share your commitment. It's kind of hard to blow off your weight loss plans when you share them with others. Spread the word to those around you that you intend to eat breakfast every day or take a walk during lunch, for example. Encourage people to call you out when they see that you are not sticking with your plan. Sometimes a simple reminder is all you need to follow through and make it happen.

7. Appreciate all your accomplishments. Instead of focusing just on the weight you aren't losing quick enough, focus on all you have accomplished so far; for example, feeling more energetic, saving money by not buying junk food, and being a good role model for your kids. It's more meaningful to look at the big picture rather than just the number on the scale.

8. Accept that change is hard. There will be some days - perhaps many days - when you will have to push yourself. On those hard days, you will need to find a way to do the right thing - go to the gym, stop at the grocery store rather than the drive-through, pack a lunch for tomorrow - in spite of the fact that you don't feel like it. Life is like that sometimes and you may need to - Just do it!

Bottom line

With all the stress and demands of everyday life, staying motivated to lose weight can be extremely challenging. I can help! My passion is working with people yearning to be thinner who have spent years failing at one diet after another. I incorporate scientifically-based nutrition and health information with specific techniques and strategies proven to be effective in motivating change.

About the Author

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb - or more. Jump start your weight loss today! http://njnutritionist.com/freeconsult

How To Prepare Nutritious Banana Smoothies That You Can Use To Aid Your Weight Loss Exercises By Walter D Smith

Article Source: http://EzineArticles.com/?expert=Walter_D_Smith

Article Source: http://EzineArticles.com/7309828

One of the good ways of fueling your muscles when you are exercising to lose weight is by making use of banana smoothies which you can take during your exercise routines.

These banana smoothies can be used by everybody and here are some of the different types that you can use to rev up your exercise routines:

1-Ice cream banana smoothie

This is a very tasty smoothie that you can make from the following ingredients:

-One quarter cup of orange juice
-Four mature bananas
-About 30mls (two teaspoons) of maple syrup honey
-About 45mls (three tablespoons) of yogurt
-About 60mls (three heaped tablespoons) of vanilla ice cream

How do you prepare this smoothie?

-Chop the bananas

-Blend the chopped bananas into a very smooth blend

-Add the maple syrup to honey, yogurt, and vanilla ice cream

-Serve the smoothie for drinking

2-Banana apple smoothie

You need to blend the following ingredients together to make this smoothie:

-Chop one large and mature banana into pieces
-Chop one apple
-Half a cup of fresh orange juice
-Half a cup of low fat or skimmed milk

3-Banana berry smoothie

You should blend these following ingredients together to make this nutritious smoothie:

-One chopped mature banana
-Half pot of probiotic rich yogurt
-Half cup of raspberries
-Half cup of blueberries
-One cup of strawberries
-Half cup of fresh orange juice

This particular smoothie is very rich in vitamins

4-Banana strawberry iced smoothie

This is a very refreshing summer smoothie that needs some extra blending time for it to blend properly and you will need the following ingredients to make this smoothie:

-1 chopped large and mature banana
-Fresh strawberries (one cup)
-Fresh ice cubes

5-Banana blackberry smoothie

This is a great pre-exercise drink that can be made from the following ingredients:

-Chop two mature bananas
-Three quarter cup of Greek yogurt
-15mls (one tablespoon) of honey
-A cup (240mls) of milk
-Fresh black berries (two cups)

6-Banana breakfast smoothie

The following ingredients are needed to make this smoothie:

-Chop two ripe bananas
-Two peaches
-225 grams (8 oz) of tinned pineapple
-One third of a cup of chopped garlic
-One handful of crushed oats
-240mls (one cup) of milk

7-Banana egg smoothie

The consumption of eggs does not raise blood cholesterol in contrary to what we used to erroneously believe. Eggs are rich in good protein that help to build muscles so, if you want to replace your body fat with ripped muscles, this is a very good drink that you can gulp before you commence your weight loss exercises.

You need the following ingredients to make this protein rich drink:

-One chopped ripe banana
-One cup of your preferred berries
-One egg (preferably raw egg)
-15mls (one tablespoon) of honey
-One pot of yogurt
-Five ice cubes

8-Banana peanut butter smoothie

This smoothie is an energy rich drink which you can make from the following ingredients:

-Two mature and chopped bananas
-15mls (one tablespoon) of Greek probiotic rich yogurt
-15mls (one tablespoon) of peanut butter
-236 ml (1/2 pint) of milk

By the way, are you interested in discovering delicious and healthy recipes that you can use to burn off extra body fat?

If so, click here to download either the Primal burn fat burner system or the Diet solution program to discover more delicious and healthy recipes that you can use to burn off excess body fat.

Finally, go to weight loss solution to watch free video presentations on how you can shed excessive body weight.

Article Source: http://EzineArticles.com/?expert=Walter_D_Smith

Article Source: http://EzineArticles.com/7309828

Weight Issues Nobody Talks About by Bernice Borow

Because I am a registered dietitian/nutritionist with a passion for good living I get annoyed with the general misconception surrounding weight issues. For example, in order to maintain a healthy weight one has to deprive themselves of the important experience of food, by eating unpalatable meals. Another misconception (promoted by the latest reality shows) has individuals working out 8 hours/day doing extremely rigorous exercises. I cannot exclude the commercials pushing exercise equipment or pills and supplements to miraculously melt fat away.

When will we realize there are no shortcuts and quick fixes?

These are some misconceptions:

If you need to lose weight you should try a juice fast. A juice or any liquid as sole nourishment will show up as pounds lost on the scale but in actuality water and muscle loss results not fat loss. In addition, not being able to continue these fasts the pounds lost once again appear on the scale. Your effort, time and of course motivation are negatively affected, so what was gained? Fasting has been around for centuries and is a part of some religious holidays. Occasional withdrawals of solid food where you limit your daily intake to juices do have some benefit. An occasional total fast also can have some benefits however the body reacts to these regimens. When there is no energy coming into the body, in the form of food, the brain sends the message to make fat. This fat compensates for the energy the body needs. Long-term effects create muscle wasting.

Another misconception: If you need to lose weight eliminate carbohydrates. There are simple and complex carbohydrates. Simple carbohydrates that are in soda, cookies, candy and lots of packaged foods, lack fiber and do not create fullness. Complex carbohydrates in fruit, vegetables and grains contain fiber, vitamins and minerals that the body needs. Dairy products are also considered complex carbohydrates.

Misconception: If you need to lose weight eliminate fats. There are four types of fats: Trans, saturated, polyunsaturated and monounsaturated. Trans fats are harmful and should be eliminated. The government has new regulations banning trans fats from foods. Saturated fats are contained in animal products, and those animal products also have beneficial protein, vitamins and minerals, therefore it is important to provide protein to your diet. Polyunsaturated and monounsaturated fats are important sources of fats for our brain, skin and our organs. They are necessary: inadequate amounts of fat can cause hair loss, and dry skin conditions.

Misconception: If you need to lose weight limit calories to 1000 calories or less per day. We are individuals and therefore the daily calorie amount is calculated using many values. Knowing that correct amount might be the difference between success and failure. This amount also changes with weight loss and plateaus so the calorie amount needs to be recalculated as time goes on.

Misconception: When discussing exercise not everyone can program themselves to go to the gym and engage in weight training or aerobic classes. Not everyone can afford a gym membership. I know many patients that do yoga or go out dancing and have made changes in their bodies. Incorporating walking and using stairs into your work day might be enough of a change to drop unnecessary pounds. Not everyone can jog or run. Many injuries as well as heat exhaustion, dehydration and heart attacks have resulted from going out to do a race without proper training. I have seen too many people become weekend warriors to end up completely eliminating all exercise because of overuse injuries.

I have patients that achieve successful weight loss and no longer need medication for hypertension, diabetes, hypercholesteremia, hypertryglyceridia by creating a food beverage and exercise regimen which is working for them. Creating an individual customized plan based on individual food preferences, budget and lifestyle is the gold standard of what I can accomplish.

Education on how to assess what we put in our bodies and how we help or hurt ourselves to digest and use those nutrients will help determine how healthy we are. How many times do you read nutrition ingredient labels? Do you recognize those ingredients? Do you understand why they are included?

The food groups exist for a valid reason. Eliminating even one will deprive your body of essential nutrients. Vitamins and minerals with unique qualities to provide the body with an important ingredient for good health. An additional quality that food provides is taking time out to take care of our nourishment. Where is the satisfaction and visual appreciation of looking at attractive meals; have you taken the time to prepare this yourself or has someone else devoted their time and effort? Are you sitting in a restaurant and paying for that meal? How can the satisfaction of sharing meals with those we care about or the time spent chewing, tasting and smelling what we will consume compare with a liquid meal?

We are in such a hurry that we do not question what we read or hear in the media. We do not question who is giving advice or their credentials. We do not question why there are so many products that do not spoil.

We are so fortunate to have true credentialed leaders in the field of nutrition and exercise. These are the only sources to rely on for information. My association the Academy of Nutrition and Dietetics was founded to educate on nutrition and health. Sources such as the Mayo Clinic, Cleveland Clinic have devoted time and money for research for decades. Professionals that have spent years studying how the body works, and why diseases occur are the best sources to seek counseling from.

About the Author

Bernice Borow RD, CDN, specialist in weight management helps her patients to achieve success as they improve their health and wellness. She is passionate and dedicated to helping you succeed. Learn more athttp://berniceborow.com/