How Many Calories You Should Eat to Burn Fat

In order to lose fat you must expend more calories than you take in, which is called calorie deficit. You can do this by eating fewer calories or by increasing your activity level, or a combination of the two.

A general rule of thumb is to aim to lose 1-2 pounds a week. Each pound that you want to lose is equal to 3,500 calories. So if you want to drop 1 pound a week you must expend 500 calories less than you eat.

Determine the number of calories you need to eat daily in order to maintain your current weight and then subtract 500 and you have the number of calories you need to lose a pound a week.



You can figure out approximately the calories you need by multiplying your Lean Body Mass (LBM) by a factor that relates to your activity level. The factor ranges from 11 if you are sedentary to 17 if you are very active. This gives you a guideline but is based on a lot of averages.

You can add the calories your body needs at rest (BMR) to the calories you burn based on your activities...which requires accurate recordkeeping and looking up calories burned for each thing you do.

You can also get an electronic device that you wear that will calculate the calories you burn throughout the day.

Or you can keep a journal of what you currently eat and then just knock off 500 calories every day.

Finally, you can maintain your current eating and add enough activity to burn off an extra 500 calories a day. This requires you add an extra 30-40 minutes of vigorous cardio exercise, or an hour of more moderate exercising like jogging.

The actual time you need to burn 500 calories will vary depending on your weight, age, and how hard you are working out.

Choose whichever method works best for you don't try to lose too quickly. Keep a nice steady pace of 1-2 pounds a week by burning more calories than you ingest.



Find out more tips on calculating calories to burn fat at fitness expert Chris Cannon's Free Muscle Building Tips website. Download your free special report on how to build muscle and burn fat at: http://www.FreeMuscleBuildingTips.com.

Article Source: http://EzineArticles.com/expert/Chris_Cannon/387988

How to Increase the Calories Burned while Sleeping?

With the world gearing towards a holistic approach to losing weight and keeping fat from creeping into their bodies, calories have become an essential tool to measure the amount of food that goes into one's body. Essentially, everyone is looking for ways in which they can burn maximum calories without having to lower their calorie intake and still burn fat.

You may not realize it, but it is not just possible to burn calories during the day when you're active, but you can also do so in your sleep and consistently burn fat throughout the day and the night. Given below are some tips that will help you increase the calories burned sleeping.

1. Strength training:

You may swear by your cardio as it helps burn an intensive amount of calories and fat making you sweat. However, the effects of calorie burning when it comes to doing cardio last only till you work out. Strength training, on the other hand, may not feel as intense or get your heart rate as high as cardio does. In fact, you sweat the least when doing strength workouts compared to cardio. However, the capacity of strength training to burn calories even after the workout is complete is immense. Essentially, you could be burning fat for as many as 2 days from a single session of 30-60 minutes of strength training. Needless to say, you then end up burning more calories in your sleep too.



2. Eating smaller meals more often:

In order for the body to burn fat while it sleeps, it is very important to keep giving your body adequate fuel. In the absence of fuel, or lower metabolism, your body is just not going to have the strength to burn the fat and calories. However, if you keep feeding your body with fuel in the form of nutrient-dense foods in smaller portions every few hours, your body gets charged up and therefore, you end up burning more calories even when you are sleeping.

3. Always ensure you get good quality sound sleep:

Good quality sleep can be a deciding factor in how much fat you burn when you are fast asleep. Throughout the day, your body goes through a tremendous amount of stress. Whether you have an active or a sedentary lifestyle, the body is constantly doing its work of burning calories and processing the food that you've consumed.

It is only when you sleep does the body get some time to relax itself and repair itself from all the tiring activities it was put through the day. However, for this to happen, you need to completely de-stress, which happens in the form of a long, undisturbed sleep every single night. Most people tend to spend way too much time in their electronic gadgets as the night sets in and therefore, barely get sleep for more than 4-5 hours. This can not only be detrimental to your health and focus levels the next day but can also slow down your fat burning ability.

Following these 3 key principles can dramatically help increase the calories burned sleeping!


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Healthy Low Calorie Foods

'Calorie' is unit of measurement for energy. 1 calorie is the amount of heat needed to raise 1 kilogram of water 1 degree of centigrade. Which means, the higher the calorie contained in food, the more energy it will release when burned. Low calorie food is the main key to lower body weight.

The fact is, high calories are caused by high amount of fat in foods. The order of macronutrients of food is separated into 3 types (protein, carbohydrates, and fat). Out of these 3, for every gram of fat, 9 calories are produced while for every gram of carbohydrates and protein only 4 calories are produced. Fat itself are separated into 3 different types: saturated, polyunsaturated, and monounsaturated.

Fish is one example of low calorie foods. Many types of fish contain less than 1 gram of fat per 100g of meat. Chicken is another good low calorie food. Depending on how you cook it and part of chicken, 100grams of meat may contain as little as 1 to 2 grams of fat.

Did you know that for every time you dine in restaurant, you are eating easily 1000 - 2000 calories! Furthermore, this meal may contain up to 100 grams of fat.

Below is a list of foods that are low in calorie and fat.

Food#1: Nuts and seeds. For a protein boost, eat small unsalted serving. This food however, is nutritional dense.

Food#2: Dairy product. Parmesan cheese, low-fat milk, and yogurt are healthy option to get protein. However it is high in fat and should be consumed moderately.

Food#3: vegetables. Vegetables contain high protein and low in fat. Vegetables are healthy choice for low calorie diets.

Food #4: Tofu. Tofu contains little fat and up to 10 grams of protein per serving. It is also high in nutritional value.

Furthermore, here are some tips that will lower your food calories.

Tips #1: Replace butter, margarine, and hard fats with low fat spreads or polyunsaturated margarine.

Tips #2: Place meat on rack when grilling or roasting meat. This allows the fat to drain.

Tips #3: Use tofu or beans as alternate protein source. They are low in calorie and cheaper.

Tips #4: When cooking meats, always trim away visible fats and skins.

Tips #5: Eats out less often and eat more home cooked meals. Home cooked meals are healthier.


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7 Easy Ways to Burn Calories That Work Wonders!

For those of you who hate going to the gym to workout, here's a piece of good news for you, and that is, you do not have to spend long hours in the gym every single day in order to burn calories.

There are many simple activities which you can perform to burn calories. And the best part is, some of these activities will in fact, help you burn more calories than you think they can!

In this article, you'll find 7 easy ways to burn calories... many of them we're sure you've never heard of in the past!

1. Park Your Car As Far As You Can

The next time you need to go for grocery shopping, park your car in the furthest parking lot, and jog to the front door (of the grocery store).

Also, you'll want to use a shopping basket instead of a shopping cart, and do some speed walking up and down the aisles while you all the groceries what you need. And finally, when you're done, carry your shopping bags and speed walk back to your car to burn even more calories.

2. Eat Using Chopsticks

Do you know when you use chopsticks you'll lose weight?

It's a fact that when you change to using chopsticks to eat, you'll eat 25% less calories as compared to eating using a fork. Also, using chopsticks also helps to slow down the rate at which you shove food into your mouth.

3. Do Housework

Do you know that, doing housework is another way you can burn calories?

Simple activities such as washing the windows, cleaning your toilet bathtub, vacuuming and mopping your entire house, folding your laundry, etc., can help burn some extra calories and in time, helping you melt off some extra pounds off your body!

4. Have A Good Laugh!

Yes! Finding something to laugh about not only works to help you get relief from all stress and tension, it can also help you burn some extra calories as well (it is estimated that laughing for 10-minutes will help burn about 100 calories!)

What you can do starting today is to allocate 10 minutes a day watching your favorite comedy show, or funny video clips on YouTube, and have a good laugh!

5. Rearrange Furniture In Your Living Room

By saying that, we do not mean moving all your living room furniture into the dining area, but rather re-arranging your furniture in your living room, giving it a new layout.

It is a good workout that burns about 266 calories for 30 minutes of moving items around.

6. Dance To Your Favorite Tunes

Grab the kids, hubby/wife, or go for it alone, and dance around to your favorite tunes. You can burn some calories while dancing to some of your favorite songs and artists (approximately 100 calories per song). And that's in fact a lot of calories burned for dancing around to just one song!

7. Take The Stairs!

Whenever there are stairs, take them! The act of walking the stairs can burn about 100 calories for 20 steps.


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10 Fantastic Ways to Burn 100 Calories - What to Do When Your Day Just Doesn't Seem Long Enough!

I believe it was Albert Einstein who muttered the immortal words "Imagination is more important than knowledge". He was right you know! Do you sometimes find that with your days being jam-packed full of activities, it's difficult to find time for exercise and diet? Unfortunately, just because you don't have time, this doesn't stop your body from suffering the ill-effects of an unhealthy lifestyle.

Don't beat yourself up over it though. It happens to all of us! It's just how you deal with this situation that counts. So without further ado, it's time to follow Einstein's theory and use some imagination. Check out these great ways to burn 100 calories:-

1) Gardening - If you enjoy gardening, you will be pleased to know that a 15 minute burst of raking and digging will burn up to, yes you guessed it - 100 calories.

2) Looking for things to do around the house, then there's plenty of ways to burn 100 calories. Did you know that 30 minutes of ironing will do the trick! And as a bonus, 25 minutes of vacuuming will sizzle another hundred off.

3) Walking - you have time to take a brisk 15 minute walk, either first thing in the morning, after lunch or early evening.

4) A 15 minute calm, leisurely swim. I guess it depends how near your local swimming baths are!

5) If your looking to burn those calories quick, try any high impact aerobics for about 8 minutes.

6) How about 20 minutes of golf? You have to find time to relax sometimes!

7) Enjoy the lovely weather outside and spend 20 minutes waxing your car.

8) How about taking the baby out in the stroller. Pushing the stroller around at the shops will take about half an hour to burn those calories.

9) Have you been putting off painting the spare room for what seems like forever? You just need to get the paintbrush out for 20 minutes. You may not paint the whole room in that time, but that's not the object of this article!

10) While you're at work, don't bother using the elevator. 20 minutes of taking the stairs is one of the best ways to burn 100 calories.

Try one of these every day for the next month and that will be an additional 3000 calories you can look forward to burning!


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10 Easy Ways to Cut Calories

Have you recently been packing on the pounds? Thinking about going on a diet? Maybe you don't have to! These 10 easy ways to cut calories may be just the push your body needs to start dropping those pounds.

1. Eat breakfast. It seems counter-intuitive, but research shows that people who eat breakfast eat less calories over the course of a day than those who skip it. Short on time? Grab a piece of fruit and eat it while you're traveling.

2. Don't drink your calories. Beverages such as sodas, specialty coffees, and sports drinks can have a huge caloric impact. Even "healthy drinks", such as juice, may be quite high. The worst part is that these are just empty calories. They do absolutely nothing to fill you up. Stick with water or another calorie free beverage.

3. Choose fat-free or low-fat versions. Many condiments such as mayonnaise and salad dressings are extremely high in fat, and thus high in calories. Switch to the low fat versions and you'll drop calories without even realizing it.

4. Want a snack? Try fruits and vegetables. When you're hungry in between meals, it's best to reach for a piece of fruit or some raw vegetables as a snack. These foods are significantly lower in calories than the usual candy bar.

5. Plan ahead. Not planning ahead ruins many diets. If you know you're going to be out of the house for awhile, make sure you bring a snack with you. If you're going out with friends and know that there's going to be a lot of fattening food around, eat a bit beforehand so that you're not quite so hungry.

6. Eat less meat. Meat has a lot more calories and fat than vegetables. By eliminating meat from a few of your weekly meals, you'll also be eliminating calories.

7. Fill up on soup or salad. If you eat salad (with low calorie dressing on the side) or soup (clear broth, not cream-based) before your main dish, then you'll have less room in your stomach for the higher-calorie foods.

8. Use smaller plates. Portion control plays a significant part in diet. By using a smaller plate, you will trick your mind into thinking that it's eating more food.

9. Use sprays. There are many low-calorie sprays out these days which can help you reduce calories while still giving your foods a taste of the high-fat version. Look for butter sprays and salad dressing sprays.

10. Stop eating 3 hours before your bedtime. Most people do a lot of their snacking late at night. If you set a goal of not eating anything three hours before you sleep, you will begin to eliminate these late night binges.

Not everyone requires a serious diet in order to lose weight. By cutting just a few calories here and there, you may be able to lose weight without feeling deprived.


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Ways to Cut Calories and Still Enjoy Your Food

The following are ways you can effortlessly shave calories from you daily intake without feeling deprived. Eating healthy is about making conscious choices when you go to the grocery store, plan you meals or sit down to eat.

Eat breakfast! You have heard it said that breakfast is the most important meal of the day. If you do not feel hungry in the morning you could drink a healthy shake. It will not feel like you are eating a meal but will break the fast of the night's sleep and jump-start your metabolism. If you skip the morning meal you will be ravenous by lunch time and end up eating way too much food at one time.

Eat like a bird. It is better to eat little meals during the day rather than wait and eat one huge meal. Eating too much food at one sitting is way to hard on your digestion. You body has to work hard to break down huge amounts of food. If you eat little meals spread out during the duration of the day you will have a steady high energy level and maintain your blood sugar at a consistent and safe level. If you do plan to indulge in alcohol you will not be putting it in an empty stomach.

Move your body. Keeping your body in motion keeps your metabolism working for you. this will not only keep you in a better mood but will go a long way toward burning off ingested calories. A body in motion also aids digestion.

Cheating. If you do choose to cheat with alcohol or extra desert you can tell yourself this is okay but does mean an extra half hour at the gym. The choice to take in extra empty calories needs to be balanced out with extra activity.

Drink Water!! Water is like a wonder drug. If you let your body get dehydrated you will suffer from many ill effects. If you blood pressure runs low and you let yourself become dehydrated it can cause you to pass out. Spring water is probably the best choice and adding a little squeezed lemon will raise the PH balance which does wonders for your body. One trick you can try to keep from overeating at a meal is to drink a large glass of nice cold water 15 or 20 minutes before eating. You can add sugar-free flavoring to your water if you don't like drinking plain water. Remember, even though coffee is made with water it does not count toward hydration and certainly no pop drinks count!!

Snack time. Life gets pretty busy for most of us and finding time to eat a proper meal can be a challenge. You do not want to go too long between meals so little snacks do wonders to keep your metabolism working. Carry a healthy snack with you that is not loaded with fat or sugar. Women need to keep a snack between 80 and 100 calories and men between 100 and 120.

Think ahead. If you are eating out choose a place where you know you can get a healthy balanced meal. When in the grocery store only purchase foods that you know are healthy, good choices. If there is no junk food in the house you will not be tempted to indulge in empty calories.

All you can eat buffet. This is a dangerous place to eat. The food all looks so good and even taking small amounts of a few choices will overload your plate in a hurry. Then there is the temptation to make a return trip. NO, NO... do you really still feel hungry? Wait 10 minutes before grabbing more food. If after waiting for your food to digest a little and getting your mind off the steaming yummy foods behind the shield you still feel a little hungry then go ahead but only one or two very small tastings. If you feel you must have dessert then choose a little fruit or something sugar-free. Remember sugar-free desserts usually have added fat content to make up for the missing sugar rush so eat a tiny portion.

Avoid empty calories (like junk foods). Eat foods that have nutritional value and fiber content. Empty calories do not stop hunger, add tons of unnecessary calories, and cost a lot. If you eat foods that have actual food value it will keep you feeling full longer and fill you up quickly. This way you can eat less food effortlessly.

Enjoy your food. Part of enjoying others and their company is sharing meals. Enjoy the food you eat but don't forget to think about healthy food choices when you order or fill your plate at a party. It is not necessary to be afraid of food. Food is something to be enjoyed. If you know you have made a good choice of foods then you can relax and enjoy how the food tastes without feeling guilty. When you are full... STOP eating.

Dessert. Dessert is going to contain sugar, fat, starch and salt. Oh no! All this means yummy but also means lots of empty calories. Eating dessert is okay but keep the portion a taste rather than a honking huge portion. If you eat pie, for example, you can save calories by leaving the crust. If it is cake you can leave the frosting. Plain ice cream without added fudge topping or whip cream will save a lot of needless calories and still satisfy your sweet tooth. Probably the best way to satisfy that sweet craving is eating a piece of fruit.

Little plate. If you use a small plate for your meal you can fill it and still have a smaller portion. Leave a border around the edge of the plate and don't pile it up high. One piece of pizza does not mean a piece the size of have the pie!

 
Sit down to eat. Do not eat in front of the TV or eat on the run while driving. Eating is a time to relax, enjoy your food and savor the flavor. Eat slowly to aid digestion and let your stomach fill naturally. If you are gulping down your food you do not have time to taste it nor know when you have had enough. One you feel full... STOP!

Cutting portions. To cut down on the amounts you eat you can eat meals you would normally eat but break it up into separate meals. For instance, if you decide to eat soup and sandwich you can have a sandwich for lunch and then a couple hours later eat a bowl of soup as a snack. This gives your body time to digest the food and keeps you full all day with smaller meals and ultimately less food consumption throughout the day.


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How Many Calories Do I Need Each Day?

It's the jackpot question, and you win a new figure if you get it right. Well, actually it's not quite that simple - life never is. In this case, as in so many others, there really isn't a 'one size fits all'. You know that a petite librarian needs fewer calories than a huge muscle-bound rugby player - but how many fewer?

Let's start with the easy stuff. The generally accepted guidelines tell us that men need 2500 kcal per day and women 2000 kcal. The important point is that women need only 80% of the calories that men do, because women's bodies tend to be smaller (even very tall or big women should have more delicate bones than a man of the same size).

When eating out, or getting a takeaway meal, men and women will be served the same size portions - and will probably eat the same amount. Try to remember portion sizes should be moderate, don't be afraid to leave food on your plate - you could always go for the 'doggy bag' option! Alternatively, stop eating when you are not quite full as it takes time for your stomach to send full-up signals to your brain.

The main factor that affects how many daily calories you need is how active you are. Sure, body shape / genes / metabolism all have some influence on your weight - but lifestyle is the key. If you loll on the sofa glued to the TV, you won't burn calories as fast as someone running about in the fresh air.

It is possible to calculate the number of calories you need; by multiplying your resting metabolic rate with your activity factor. How to work these out can be found online.

Our fat contains approximately 3500 kcal per pound (or about 7800 kcal per kilo). So aiming to lose a pound a week means reducing your calorie requirement by 500 kcal a day. It's not a good idea to lose more than a pound or two (up to 1 kilo) a week, and if you do, you'll only be losing water and muscle - not fat.

You don't have to calculate how many calories you need each day, you can easily estimate how much is enough (or too much). If you are so full after a meal that you feel uncomfortable, well then, you have overeaten - do that regularly and you will gain weight. On the other hand, if you are always hungry - even soon after eating - you may need to eat more. However, if this sounds like you please get yourself checked out by a doctor as there are several medical conditions that can make you feel hungry when you aren't really.

The thing is to enjoy eating, savour the flavour rather than pile the plate. What we eat can make all the difference, and small changes really can transform our figures! And a walk after dinner won't hurt either...

And finally - did you know that being overweight could actually shorten your life?


© Eleanor Knowles 2008

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Healthy Snacks Under 100 Calories

It is close to dinnertime and you are starving. You cannot wait and need something right now, but don't want to sabotage all that you have accomplished. Your willpower is growing dim and you are struggling, yet you must have something, just something that will tide you over. That cookie looks really good and that's okay, but you just know that one leads to two, and three, and...STOP!

Don't ruin it now. You have been working out for weeks and you are really noticing a difference in the way that your clothes look and feel. You have come too far for that and just think of that new dress that you want to wear to that special upcoming event. Instead here are some great snacks that will help you to squelch that rumbling tummy. Remember though...portion control is the key to success. Try eating these foods instead and you will get through those difficult times between meals.

Here is a list of foods under 100 calories:

Vegetables: Between 15 and 40 calories

Celery, cucumbers, tomatoes, carrots, cauliflower, broccoli, mushrooms, zucchini, green beans, radishes, green peppers, lettuce, pickles.

Fruits: Between 40 and 70 calories

Oranges, apples, strawberries, grapefruit, cantaloupe, tangerines, peaches, apricots, nectarine, ½ of a banana.

Crackers: Between 30 and 90 calories

Melba toast, Matzoh, pretzels (5), puffed wheat, puffed rice, Bran Chex, graham crackers (2 squares), breadsticks (1), vanilla wafers (5), rice cakes, cream of wheat, ½ a bagel, ½ of an English muffin.

Miscellaneous Items: Between 10 and 90 calories

Sugar-free gelatin, non-fat yogurt, low-fat cottage cheese, sugar-free popsicles, sugar free fudgesicles, popcorn,a hard boiled egg, a piece of toast, Italian ice, a can of chicken noodle soup, slice of American cheese, fruit flavored yogurt, sugar-free pudding.

Drinks: Between 0 and 90 calories

Tea, coffee, seltzer water, diet sodas, grapefruit juice, orange juice, skim milk, apple juice, cranberry juice, carrot juice, tomato juice, water, sugar-free drink mixes.

Eat any of the above in a reasonable portion and you will be able to curb your appetite until your next meal without spoiling what you have accomplished. Also, don't forget to check out your grocery store for prepackaged weight loss packets of great snacks that are less than 100 calories. There are cereals, cookies, crackers, gelatin and pudding cups, popcorn and more items available that are already packaged to help you take the guesswork and temptation away from you. Or better yet, prepackage your own cereal and other items in little plastic baggies, which is more cost effective. It may take a little more time or be a little more costly, but worth it in the long run if it helps you to control your eating.

Choose your snacks wisely and plan your meals ahead. Think about when you will need a snack and be careful during your weakest moment. Keep a prepackaged snack and a bottle of water with you in case you have the munchies while you are on the go. Remember, you did not come this far just to lose it on a high calorie snack that could have been avoided with a little thought in mind.


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How to Prepare a Low Calorie Recipe of Your Own

You can find several low-calorie recipes online on different websites, as well as in popular cooking-guides. But, it is not necessary that all of them will suit your taste and requirements. So, why not prepare something healthy at home on your own? The method of cooking that you devise should meet the primary diet goals. That is, the dish that you prepare should ensure good health and bring about weight loss.

Select your favorite ingredients and plan your recipes bearing in mind the following tips and guidelines:

1) Make sure you keep fat, especially the saturated one, at a minimum. In other words, make minimal use of fats in your dish. It would always be better to select dishes that require no oil or fat in any form. For instance, you can go for different varieties of salads.

2) If you are preparing a dessert, reduce the amount of sugar in it. Try using fresh sweet fruits in your dessert instead of sugar. If you do not wish to use fruits, try using jaggery or honey for sweetening.
3) Ingredients that are rich in cholesterol should be avoided.

4) Also, limit the use of salt. To bring out flavor in your dish, use food seasonings, herbs, and spices instead.

5) Make maximum use of ingredients that are rich in complex carbohydrates and fibre. For instance, use whole grain, brown rice, fresh fruits and vegetables, etc.

6) Avoid the use of processed and preserved foods.

Thus, keeping the above tips in mind and using ingredients that best suit your individual taste and requirement, you can prepare your own low-calorie recipe at home.


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Ten Simple Ways to Cut Calories

Seemingly healthy foods can be a surprising source of calories. Follow these ten fantastic ways to cut calories to help you reduce the calories (and yes, fat) that you eat.

One: Limit your alcohol intake. Alcohol may be fat free, but it still carries 7 calories per gram, or about 70 calories per ounce. The higher the alcohol proof, the more calories it contains. Also, lets not forget the fact that if you're partying and drinking alcohol, you can much more easily be persuaded to eat foods that you normally wouldn't want to.

Two: Simple switching to a smaller plate size can greatly reduce your caloric intake. You will find yourself eating portions more close to those suggested in your diet - which will help you count your calories as well.

Three: Down size - Don't Super Size. If you ARE eating at your favorite fast food restaurant, try ordering for yourself from the kids menu - or get the smallest popcorn at the movies. This way, you're not always denying yourself some treats - but your also not over doing it with those huge super-sized servings,

Four: Forget "Family Style" Eating: Fill your plate in the kitchen and eat in the dining room. Or just fill your plate at the stove and bring it to the table. Having bowls and platters on the table with you, is just asking for the temptation for seconds. Besides - think of all the dishes this will save you from having to wash!

Five: Eat Slowly. It takes 20 minutes for your brain to register the fact that your stomach is full. Try putting your fork down and taking a drink of water between bites. Don't put the next bite on your fork until you have swallowed the previous bite. Do whatever you can to just slow down your eating.

Six: Eat of plates. Never nibble from the package or bag. Measure out a serving and put it on a plate. Nibbling can add up in calories very quickly. Eating only from a plate or a bowl allows you to see exactly how much you are eating and helps you to do better portion control.

Seven: Fill up on plant food. Fruits, vegetables and whole grains (no sauces, butter or oils on them), takes up room! It makes you feel fuller and you'll be less likely to snack on something high in calories. A 1 inch cube of cheddar cheese has the same caloric count as 8 ounces of bran flakes.

Eight: Switch to lower fat dairy products. Dairy is one great area where the lower fat types are the best. Low fat or no fat cottage cheese tastes the same but has significantly fewer calories. For example, an 8 ounce glass of whole milk contains 150 calories, but the same amount of skim milk has only 85 calories.

Nine: Dull is Better. At the salad bar, shiny means that a thick coat of oily salad dressing has been applied. Vegetables that shimmer usually have butter added to them and muffins that leave a grease slick on your napkin have more calories than ones that don't.

Ten: Cook the 'B' Way. Broil, barbecue, bake (on a rack) or braise meats. This will save you lots of calories over frying, sautéing and stewing because the fat has a chance to drip away from the meat.


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What is the Best Way to Burn Calories - Surprising Answers

You may wonder what is the best way to burn calories. There are many effective things you can do, but exercise is not the only answer. Many people don't like to exercise any more than necessary, and I will tell you about some easy ways to burn more calories and increase metabolism.

Did you know that you can burn calories simply by the foods you eat? This is possibly the best way to lose weight that exists. It is also very good for you and will improve your overall health. Read on for some information that will change your body very quickly!

What is the Best Way to Burn Calories? Some Tips

1. Exercising does burn calories, but you don't have to exercise for an hour a day - not even 30 minutes! Many people think that running, jogging, or doing some type of aerobic exercise in the best way to burn calories. Not true - bodyweight or light weight bearing exercise turns fat into muscle, and causes rapid calorie burn and increased metabolism. You don't have to use heavy weight and build big muscles. Just some light 6 or 8 pound dumb bells used while doing squats and lunges will do the trick. Doing this for about 15 or 20 minutes three times per week is all you need!

2. Drink water and green tea - You probably already know you should drink water, but do you really know why? Water increases metabolism, as well as giving you a full feeling so that you don't over eat at mealtime. So this is another answer to the question "what is the best way to burn calories". Water flushes toxins out of your body, improves complexion and is good for your total health. Green tea is also very good for calorie burn, and it also contains antioxidants which is very important for skin and heart health.

3. Foods that increase calorie burn. Did you know that you can burn fat using the foods you eat? Fruits and vegetables are great foods for increasing metabolism! Fruits, whole grain foods, and dairy products are very good for losing weight. Eating beans, nuts and fruits, as well as dark chocolate can help you lose weight.

4. Spices for cooking - This may come as a surprise to you, but using certain oils and spices are another way to burn calories that you may not be familiar with. Some of the spices you can use to flavor food while cooking are ginger, garlic, cinnamon and cayenne pepper. Also, any hot or spicy foods like peppers and onions are extremely good for your health and help with weight loss. Cooking foods in oils like olive oil and sesame seed oil are good for burning fat and calories.

5. When and how often you eat - Have you always thought that eating three big meals a day was the right way to eat? Wrong! The best way to burn calories is by eating smaller portions, and eating more often. This keeps your metabolism going at a higher rate throughout the day, burning more calories. You also won't be inclined to snack on processed foods that are full of fat and sugar.

So, what is the best way to burn calories? Well, there is not one best way but several easy methods! Put them to use in your daily diet and see what a difference it makes! There is a plan that teaches you the exact methods to use to lose 9 pounds in only 11 days, and it's the most successful diet plan ever! Find out how easy this plan is by visiting Quick Ways to Lose Weight [http://www.squidoo.com/quick-ways-to-lose-weight-1]


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Surprising Ways to Burn 500 Calories

Burning 500 calories in a day is not some magical number but doing it day in and day out will mean that you will lose on average 1 pound a week. While there are many activities that will burn 500 calories at a time most people will find that if you break up your day and burn 75 calories here or 50 calories there it is much easier to reach your goal of burning 500 calories in a day.

Two important points to remember:

1. There are about 3500 calories in one pound of weight.

2. Eating less will trigger your metabolism to slow down. This explains why it is so hard to lose weight just by eating less. That is why it is so important to include exercise as part of any weight loss program

So let's get started and find ways to burn 500 calories a day without even realizing it. For these examples the average calories burned are based on someone who weighs 150 pounds. Weighing more will increase the calories burned while weighing less will decrease the calories burned.

Picking up and vacuuming around your house for approximately 30 minutes will result in 150 calories being burned.

Washing your dishes by hand three times a day will result in about 110 calories being burned.

Mowing your lawn for one hour using a walk behind mower will result in 420 calories being burned.

Doing other yard work around your house for just 20 minutes a day will result in almost 140 calories being burned.

Parking your car in the furthest part of the parking lot and then walking into the store and shopping for one hour will use up close to 200 hundred calories.

Cleaning your kitchen floor for a measly 30 minutes a day will burn almost 100 calories.

The point being made is that as you move around and go about your daily activities you will be burning calories and thus losing weight. Combine that with a similar reduction in your caloric intake and you are on your way to losing weight in a healthy way. If you are work outside of the home as most of us do it becomes much harder to eat right and lose the weight we want to. Try and find creative ways such as taking the stairs instead of the elevator. If the weather is nice outside spend some of your lunch hour walking in a safe environment. Many larger companies offer workout facilities for their employees or discounts at area health clubs. Make sure to take advantage of them.

I'd like to show you a free video that will tell you even more ways to shed those unwanted pounds. In addition to exercising one of the easiest ways to burn calories is to know what foods help you in the process, the foods that actually prevent you from burning calories and how to combine certain foods to help you burn calories even faster. And you can do all this without ever feeling hungry again.


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

7 Tips to Burn More Calories

It is quite a simple equation - burn more calories and lose more weight. However in practical terms it has not been that easy with many of us to actually implement it and make it really work.

Many reasons for this - sedentary lifestyle, expecting results too fast by doing too little, eating the same type of food every day, overeating, emotional eating and the list goes on. Here is something that I want you to realize - small steps can add up really fast.

So don't ignore the small steps. Keep the effort on for a little longer and you will surely see a change. If you are wondering how, here are some simple tips for burning more calories

1) Mobility - Don't be glued to the office seat all day. Move around and let some of the body parts get some exercise. Use the restroom on the first floor. Park your car at the farthest point. Make use of every opportunity to walk and move. Worst case, learn some exercises that you can perform sitting in the chair. This will be good for your back also.

2) Weight training - Let me tell you that weight training is not all that difficult. You can do it making use of your body weight - squats, pushups, bench press and many other simple exercises. You can also buy some simple stuff like dumbbells to add some variety to the exercises. Weight training will help to boost the metabolism and burn more calories for a longer period of time compared to cardio.

3) Enjoy your food - One of the reasons for overeating is because you don't bite the food properly and enjoy it. Eat slowly and bite every bit of the food. This helps in secretion of proper digestive juices that help to burn more fat and store less.

4) Have healthy snacks - You don't have to stop having snacks. But eat the healthy stuff and ignore the fat greasy one's. Go for the wheat crackers, roasted items instead of deep fried, fruits, low fat yogurt and other healthy snacks. But surely avoid potato chips, sodas, French fries, fried chicken and the likes of it. Having healthy snacks will prevent insulin spikes and your metabolism will be high to burn more calories and fat.

5) Spice up the food - Did you know that spices can help you to increase metabolism, burn more calories and more weight loss? Pepper corns, mustard, cayenne and cinnamon are example of spices that can help to increase metabolism and burn more fat. If possible include some of these items in your daily diet plan.

6) Eat Proteins - To burn more fat and lose weight you will need more muscles. To develop muscles you need to have more proteins. Proteins are difficult to digest and require more calories to burn. Make sure to include some proteins in every meal that you have. This will help to stabilize sugar levels, develop muscles and burn more calories.

7) Take enough rest - Your body needs rest for growth and repair. In fact the body grows the most while you sleep. Sleep also helps in improved secretion of growth hormone. Improved cell repair and regeneration means improved health. By having enough rest you will help to keep the energy levels high during the day and therefore burn more calories.


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1200 Calorie Diet Menu and Meal Plan

A 1200 calorie diet is nutritionally adequate for most of the people for a healthy, safe and permanent weight loss. Starving your body with fewer calories will slow down your metabolism and consequently using up of the calories by the body will also get decreased. This will result in a tired and emaciated body and also the weight loss will not be as much as expected because the calories are still stacked up inside the body.

Following a daily diet of 1200 calories is shown to be nutrition rich to support a healthy body and also brings about the calorie deficit which eventually leads to weight loss. Of course, the actual calories that should be taken depends on a lot of factors such as age, gender, metabolic rate, body size and other medical conditions to name a few. 1200 calorie diet plan fits most of the people on average but it is necessary to confirm with a doctor or dietician before starting with the diet.

How to choose the best 1200 calorie diet menu?

The diet plan should be chosen in such a way that it strikes a proper balance of the macronutrients. The macronutrients include proteins, carbohydrates and fats. The calories that come from the macronutrients should be ideally distributed as follows: 15% of the calories should come from proteins, 55% of the calories should come from carbohydrates, 30% of the calories should come from fats and only less than 10% of the total calories should come from saturated forms of food.

When the diet plan is composed of healthy, nutritious and wholesome food it will keep your food cravings in check and you will feel full for longer. Moreover there will not be any compromise to your health when you follow a diet that satisfies all the above conditions. A diet is followed to make us healthy, supple, strong and slim. Any proper diet should work to achieve all of these. Therefore make sure that you take nutritious food whose calories add up to 1200 or so.

Sample 1200 diet plans:

Below are two diet plans whose total calorific value comes around 1200. From this you can get an idea of how to construct your diet.

Sample 1:

Breakfast

One whole wheat muffin with a spoon of peanut butter and half a banana.

Mid-Morning Snack

An apple and few almonds.

Lunch

2 slices of whole wheat bread; 2 oz. low sodium turkey breast; 1 oz. cheese; a lettuce, an orange, a tomato and a spoon of mustard.

Mid-afternoon snack

8 oz. low fat yoghurt

Dinner

3 oz. skinless grilled, baked or boiled chicken breast.

A cup of cooked broccoli and 2/3 of a cup of brown rice.

Snack

A cup of milk and two fat free fig cookies

Sample 2:

Breakfast

A hard boiled egg, 2 slices of whole wheat bread smeared thinly with butter and a large slice of watermelon.

Lunch

100gms of baked potato and baked beans and 100gms of reduce fat cottage cheese.

Snack

Muesli meal replacement bars.

Dinner

Pasta salad made with olive oil. Wash it down with tinned tuna in brine.

Typically any 1200 calorie diet plan can be broken down into the following proportions: The breakfast is the most important meal of the day and makes up 300 calories of the entire 1200 calories. The mid-morning snack adds up to 100 calories, lunch to 300 calories and the mid-afternoon snack to 50 calories. Finally the dinner contributes to 450 calories of the total. Any nutrition rich diet plan that follows this breakdown can achieve good results in terms of weight loss. Snacks can be taken at any time of the day where you feel the need to snack. But timing is important for breakfast. Make sure that you finish you breakfast within an hour of the time you woke up at. For the rest of the day, timing is up to you and you can divide the calories as you want among the meals, but make sure that the total calories don't exceed 1200.

Last but not least, wash down you meals with lots of water. Adequate amount of water is absolutely essential for maintaining the metabolism and for the healthy functioning of the body. Keeping your body well hydrated is an important factor that constitutes weight loss. Make it as a habit to drink at least eight glasses of water each day. It may look difficult at first, but once you start making conscious efforts it will no longer seem as hard as it was at first.

A word of caution:

Before you kick start on a diet, please catch up with your doctor or dietician and get expert advice on the meal plan that you have formulated. This is especially important for pregnant or breast feeding women. You don't want to follow some diet and weaken you body, so always ask for the doctor's opinions and then jump into your diet plan.


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Find the Daily Calorie Numbers Needed to Lose Weight

Losing weight is a challenge that simply requires the basic principles of eating the right foods and getting enough physical exercise. Fad diets and pills do work to lose weight fast but more often than not these methods are not the best long term solution for your health. The best course of action is to take a look at your current diet and physical activity and make adjustments accordingly. Here are some tips that will get you started in the right direction.

Adjusting your diet

It is a simple fact that to lose weight you need to intake less calories than the number of calories you burn. Your body will burn calories just by performing everyday activities including sleeping. The logical first step is to get an idea of the number of calories that you intake on a daily basis. To assist there are a number of websites that will give you calorie counts for just about every food item including fast food and popular prepared meals found in grocery stores. For a period of at least one week carry a small notebook and enter every item that you eat and drink. Look these items up on the online source and add them up. For meals prepared at home simply find the calorie count based on the ingredients and the portion size you ate.

A healthy male aged 45 that exercises 3 times a week can consume about 2200 calories per day and maintain a healthy weight of 165 pounds. A male the same age with no exercise and overweight at 200 pounds will need to intake about 1700 calories to be at a level where weight loss would begin. Most of the websites that have the calorie counters will also have a calculator for you to enter your statistics to find your ideal daily calorie intake. Once you know what your daily intake should be you then make the necessary adjustments to your daily diet. A few tips on eating healthy are;

 

. Drink plenty of water.
. Choose lean meats and bake, broil or grill as opposed to frying.
. Eat healthy snacks in between meals such as raw fruits or vegetables. You will eat less at the next meal.
. Start off the day with a healthy breakfast. High fiber and low sugar cereals, fresh fruits, and oatmeal are some smart choices.
. Keep an eye on portion sizes.

Adjustments to physical activity.

To lose weight you should have about a 500 calorie difference between the calories consumed and the calories burned. For example if you set a daily diet that is 1700 calories per day you should set your physical activity to burn 2200 calories per day. The better calorie counting websites will have calculators for calories burned as well. Just like for the foods you eat daily for a week, write down in your small notebook all of the activities you do on a daily basis and for how long. You will see on the calculators that you can enter all activities including sleeping. After a week you will have a good idea of how many calories you burn on average daily and can add in activities to get you to the total you are looking to achieve. For most people 45 minutes of mild exercise will be enough to burn an extra 300 calories. Find ways to get those 45 minutes by spreading it out throughout the day with different types of activities such as;

 

. Take a 15 to 20 minutes brisk walk after dinner.
. Take the stairs instead of the elevator.
. Ride a bicycle to work.
. Get involved on sports such as tennis, racquetball, cycling or swimming.
. Do some vigorous cleaning once a week like washing the floors or the car by hand.
. Use a snow shovel instead of a snow blower.

There are countless activities that can be added to your life that will not only help in losing weight but will also add some fun. The most important thing about using a plan to lose weight is to stick with it, have some patience and don't expect miracles overnight. A consistent approach will show results soon enough that will last a lifetime if you choose to do so.


Scott Henderson resides today in South Korea. He enjoys writing and other projects. One of Scott's latest projects is http://windturbinesforthehome.org a website devoted to wind power and how to obtain home wind generators.

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How Many Calories in a Slice of Pizza?

Pizza is a great comfort food. It is convenient and all it takes is a phone call to your local pizza place and your steaming hot pizza is delivered to your house, ready to be devoured by you.

As tasty and delicious as it might be, one needs to keep know the answer to the question "How many calories in a slice of pizza?" A lot of people easily get carried away and addicted to the taste of pizza. Before they know it, they have put on a good 10 or even 20 pounds in just a few weeks. This is because a pizza in general is high in calories. How many calories in a slice of pizza will also depend on a lot of factors that you can control, as a pizza is made to order for each person. You can either make your pizza a reasonable meal while also being able to make it a super junk food by ordering the worst possible type of combinations.

The first thing that will determine how many calories in a slice of pizza will be the choice of toppings. The second thing that will determine how many calories in a slice of pizza is the choice of crust.

The calorie counts below can be used as a general guide for a slice of pizza. These calorie counts are for thin crust pizza slices which are very popular these days. One will need to add about 60 calories per slice for a regular crust and 120 calories per slice for a pan pizza as pizza dough is very high in calories.

How many calories in a slice of pizza depending on choice of toppings? * Cheese - 240 calories in a slice * Pepperoni - 300 calories in a slice * Sausage - 290 calories in a slice * Meat lovers - 360 calories or more in a slice * Vegetarians - 230 calories in a slice

As you can see, pizza is a very high calorie food and one needs to watch out the calories in a slice of pizza as it can easily get out of hand. A pizza will usually come with 8 slices which makes it a super calorie meal if one is consuming a whole pizza.

These calorie counts will also increase with extra cheese that is often requested. Pizza is also something that you have to be very careful about as it is high in fat. Foods that are high in fat are not easily digested by the body and will have a good chance of being stored up as fat. This will reflect in increased weight and waist lines.

Does pizza need to be eliminated from a diet?

Although it is not definitely anything close to a healthy food, an occasional slice of pizza here and there will not hurt. One should however definitely avoid eating binges where they sit down and eat a whole pizza all by themselves.

The body will put on fat once you start to consume more calories than you use up. A full heavy pizza can give you 1,500 calories or more in just one meal. The average man burns about 2,000 calories in a day. Since you will have additional meals apart from the pizza, there is a very high probability that you will be consuming way more calories that what you will use up for the day.

This will result in fat gain.

Eat pizza in moderation and try to go for healthier choices in pizzas by ordering thin crusts and avoiding extra cheese. Also, the more meat in your toppings will mean more calories and you will benefit from choosing more vegetable toppings like mushrooms or peppers.


Rex Martin is a fitness fanatic who is only interested in workout programs that deliver faster results. To find out more about "How Many Calories in a Slice of Pizza?" visit Rex's website [http://howmanycaloriesdoiburninaday.com/] which specifically answers this question and many more.

© 2010, All rights in all media reserved. This article may be freely reprinted on electronically paper as long as the author bio is also reprinted intact and a link to the author's website [http://howmanycaloriesdoiburninaday.com/] is included. This article may never be sold individually or as part of a package.

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How Many Calories in an Orange?

There are many different factors when you want to figure out how many calories in an orange. The size, shape, color, skin thickness and flavor help determine this number. It also depends if the particular orange was picked from the orchard in your backyard or if you bought it in a grocery store. Before you start counting how many calories in an orange, you must first determine the type of orange it is you have. Below is a list of a few types you can find:

 

. Navel- 80 calories (154 g/medium). Navel oranges are named from their navel-like protrusion on the bottom of the fruit.
. Red Navel-70 calories (140 g/medium). A Red Navel orange is a good source of calcium, vitamin A, vitamin B-6, thiamin, riboflavin and magnesium.
. Valencia- 60 calories (121 g/small). Valencia is the world's most important orange variety with over 50% of the production pressed for juice.
. Bergamot- 85 calories (180 g/medium). This is an Italian orange, very aromatic and bitter tasting, good for flavoring tea. It has also been used to help treat malaria in Calabria, Italy.
. Tangelo- 60 calories (131 g/small). Tangelos are a hybrid of Tangerines and Grapefruits, rich in vitamin C and dietary fiber.

Orange Nutrition Facts

Oranges are rich in vitamin C and dietary fiber, and are cholesterol and fat free, providing approximately 75% of the recommended daily dietary intake of vitamin C. They also have very high water content. These couple factors are what make the orange an excellent food for weight loss and show up in almost all diet plans. All of these healthy ingredients that make up an orange is how the calories in an orange stays so low.

Health Benefits of an Orange

An orange has a power punch packed full of anti-oxidants (vitamin C), flavonoids and phytonutrients. With that combination of nutrients, this makes the orange one of the best fruits in promoting optimal health having anti-inflammatory, anti-tumor and blood clot inhibiting properties.

How to Store Oranges

Because oranges are a citrus fruit, they cannot be frozen. Oranges stay juicier when they are kept in a basket to permit air to circulate to each fruit at room temperature away from direct sunlight. If you want to store oranges to two to three weeks, wrap individual oranges in wrapping paper, store wrapped oranges in a cardboard box in a cool, dark, dry place where the temperature stays approximately 60 degrees. The wrapping paper is moisture resistant and will protect the orange from moisture and protect it from coming in contact with other oranges that may have potentially rotted. If you would like to store these oranges for longer than two to three weeks, say six to eight weeks, follow the same instruction, only store the oranges where the temperature stays approximately 38 degrees.

Smoothie Recipe for Weight Loss

*Best Oranges for Smoothies: Navel, Valencia, and Mandarin

1 medium orange, peeled & unseeded

1/2 cup of fat-free plain yogurt

1/2 cup of skim milk

Blend oranges, skim milk and yogurt together until smooth. You may add a small amount of sweetener if needed for taste.

I am a professional nutritional coach, that enjoys writing about important tips and subjects related to maintaining a healthy lifestyle.

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Healthy Snacks Under 100 Calories

It is close to dinnertime and you are starving. You cannot wait and need something right now, but don't want to sabotage all that you have accomplished. Your willpower is growing dim and you are struggling, yet you must have something, just something that will tide you over. That cookie looks really good and that's okay, but you just know that one leads to two, and three, and...STOP!

Don't ruin it now. You have been working out for weeks and you are really noticing a difference in the way that your clothes look and feel. You have come too far for that and just think of that new dress that you want to wear to that special upcoming event. Instead here are some great snacks that will help you to squelch that rumbling tummy. Remember though...portion control is the key to success. Try eating these foods instead and you will get through those difficult times between meals.

Here is a list of foods under 100 calories:

Vegetables: Between 15 and 40 calories

Celery, cucumbers, tomatoes, carrots, cauliflower, broccoli, mushrooms, zucchini, green beans, radishes, green peppers, lettuce, pickles.

Fruits: Between 40 and 70 calories

Oranges, apples, strawberries, grapefruit, cantaloupe, tangerines, peaches, apricots, nectarine, ½ of a banana.

Crackers: Between 30 and 90 calories

Melba toast, Matzoh, pretzels (5), puffed wheat, puffed rice, Bran Chex, graham crackers (2 squares), breadsticks (1), vanilla wafers (5), rice cakes, cream of wheat, ½ a bagel, ½ of an English muffin.

Miscellaneous Items: Between 10 and 90 calories

Sugar-free gelatin, non-fat yogurt, low-fat cottage cheese, sugar-free popsicles, sugar free fudgesicles, popcorn,a hard boiled egg, a piece of toast, Italian ice, a can of chicken noodle soup, slice of American cheese, fruit flavored yogurt, sugar-free pudding.

Drinks: Between 0 and 90 calories

Tea, coffee, seltzer water, diet sodas, grapefruit juice, orange juice, skim milk, apple juice, cranberry juice, carrot juice, tomato juice, water, sugar-free drink mixes.

Eat any of the above in a reasonable portion and you will be able to curb your appetite until your next meal without spoiling what you have accomplished. Also, don't forget to check out your grocery store for prepackaged weight loss packets of great snacks that are less than 100 calories. There are cereals, cookies, crackers, gelatin and pudding cups, popcorn and more items available that are already packaged to help you take the guesswork and temptation away from you. Or better yet, prepackage your own cereal and other items in little plastic baggies, which is more cost effective. It may take a little more time or be a little more costly, but worth it in the long run if it helps you to control your eating.

Choose your snacks wisely and plan your meals ahead. Think about when you will need a snack and be careful during your weakest moment. Keep a prepackaged snack and a bottle of water with you in case you have the munchies while you are on the go. Remember, you did not come this far just to lose it on a high calorie snack that could have been avoided with a little thought in mind.

Follow my progress as on the Weight Watchers Momentum program on my blog at Dietsmoothie.net. Read about my weight loss goals and check out my healthy recipes [http://www.dietsmoothie.net/weight-watchers-recipes] that I post each week.

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