5 Foods That Melt Away the Fat

Many people fail to lose weight because their eating all the wrong foods. Often times, even the so-called "healthy", "low-fat" foods can be high in sugar and carbs, making them a deathtrap for your waistline.

So instead, you should focus on fat-fighting foods that melt away the pounds. Here are 5 power foods that will help you reach your weight loss goals as quickly as possible.

1. Chicken Breast (and Turkey Breast). Protein is one of the most powerful fat fighters. Remove the skin and get the light meat found in the breasts. The thighs are higher in fat and calories.

Naturally, you'll want to either broil, grill, or roast your poultry. Fried foods should be avoided at all costs.

Protein is also one of the best ways to increase your metabolism.

But best of all, protein has a thermic effect of up to 30%. This means that 30% of the calories from protein is burned off naturally through digestion. So you've burned off 30% of your meal simply by choosing smart food choices.

2. Egg whites. Here's another excellent protein choice melting fat and building lean muscle. Egg whites are the leanest protein you can get. Plus, eggs are a super-high quality protein.

By eating only the egg whites, you avoid 100% of the fat, which is contained in the egg yolk. Of course, this doesn't mean you have to throw out all your yolks, but you should limit them.

"Egg Beaters" are another excellent choice if you're looking for a quick solution.



3. Oatmeal. A nice hearty bowl of oatmeal is one of the very best complex carb meals you can have. In fact, almost 100% of all bodybuilders and fitness models include oatmeal in their diet on a daily basis.

Why?...

Although oatmeal is a starchy carbohydrate, it also has a nice balance between carbs, protein and good fat. A half cup serving of oatmeal contains 3 grams of fat, 27 grams of carbs, and 5 grams of protein.

Plus, oatmeal is a low glycemic food, which means the carbs are released slowly for long-term energy throughout the day.

Make sure you stick to the all-natural oats; either old-fashioned oats or the quick oats. You can top it off with natural (sugar free) applesauce and cinnamon.

4. Brown Rice is another complex carbohydrate that's a staple among both bodybuilders and fitness models. Of course, steamed or boiled rice is the way to go.

Slow-cooked brown rice is your best bet. Instant rice and white rice have been stripped of their nutritional value.

5. Fresh Fruit. Whole fruits are a fantastic snack for almost any fat loss program. Most fruits are low in calories, low in carbohydrates, and high in fiber.

Apples, peaches, grapefruits, and oranges are all between 60 - 80 calories, so you can enjoy these sweet sensations any day of the week and still lose weight.


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Article Source: http://EzineArticles.com/expert/Mathew_Reed/182937

What Really Makes You Fat?

It is about time to do a rain check. Try to assess yourself as to what makes you fat. You have probably been wondering as to why your waistline is still growing an inch longer. Try to make a run through before you start burning fats off your body.

One good factor that contributes to making a person fat is the stress. Stress limits your sleep. If your sleep averages for four hours or less, you are more likely to be obese. According to a study conducted in Columbia University, New York, they found out that depression, alcohol consumption, physical activities are more likely to be fatter the less sleep one has. Those who slept for six hours were less likely to be overweight. The thought of being awake longer would expose you more to foods rather than just sleep it away. Depriving yourself of sleep decreases your levels of leptin. Leptin is one of the major hormones responsible for decreasing your hunger and increases the feeling of fullness. It even controls your fondness for food.

Another good reason as to why you are fat is the mere fact that there are lots of fast foods everywhere. McDonalds, Burger King, Taco Bell and Pizza Hut are some names that would trigger your belly alarm. At the back of your head, you are probably thinking now of ordering the French fries, greasy burgers, humongous slice of pizza rather than eating a salad or home-cooked meal. Fast food chains have probably popped out in every corner of the city. Fast food has a very high fat content and extremely "calorific".

They say that birds of the same feather flocks together. If your friends are overweight, your chances of being overweight have just increased to a whole new level. Now, that number is a shocker. Here's the reason as to why it will make you fat. You and your friends probably hang out and talk over a box of pizza or perhaps a lunch date at your favorite restaurant. Instead of eating out with your girlfriends, you might want to organize a jog early in the morning or perhaps do a Pilates class together.

Another good factor that you are probably guilty of is getting more than the usual servings. Instead of ordering a regular size of your frappucino, you order a venti cup. Instead of ordering a small size French fries, you went ahead and ordered large fries. With that, you are accustomed to ordering large servings that small servings won't get you full anymore.


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Article Source: http://EzineArticles.com/expert/Jason_Kent/201349

5 Unusual Ways to Burn Your Belly Fat Fast

Belly fat is in fact the most dangerous type of fat to have on your body. Apart from it not looking very nice, if you've got too much belly fat, it's a serious health issue. You're at increased risk for many health problems like diabetes, heart disease, high blood pressure, and stroke.

So how do you lose belly fat? Exercise and a healthy diet are key components in any weight loss program. But check out these five unusual ways to help you burn belly fat fast.

1. Vitamin C

One of the factors for gain weight in our stomach area is when our cortisol levels increase. Cortisol is a hormone made by the adrenal glands, which are responsible for many processes in the body. But high levels of cortisol break downs lean muscle, which you need to lose belly fat efficiently.

When you're under severe stress, you produce more of the cortisol hormone. Vitamin C helps to balance the cortisol surges that take place when you're under this stress. Vitamin C is also important for making carnitine, a compound used by the body to turn body fat into fuel. You can increase your vitamin C intake with foods like bell peppers, kale and kiwi fruit. These have even more vitamin C than the renowned orange!

2. Sleep

If you're working late into the night, there is a belly fat price to pay. When you're tired you produce more ghrelin, an enzyme produced by your stomach lining cells that stimulate your appetite for sugar and other fat-building foods. Losing sleep can also alter your hormone production and increases your cortisol levels. Ideally, you need about 7 hours of sleep each night to help you on your way to a flatter tummy.

3. Do Less Sit-Ups and Crunches

Where a lot people who want a flat tummy go wrong is that they spend too much time concentrating on working their abdominals by doing loads of sit-ups and crunches. This may result in strong abdominal muscles, but with a full layer of fat on top, you will not get the results you really want. The majority of your exercise program should focus on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates the fat burning hormones in your body that you need to get a flat stomach.

4. Eat Well

You do need to eat while trying to lose weight. Starving yourself will not help. When you cut your calories drastically, your body goes into starvation mode and will hold on to every calorie eaten to stave of hunger and potential harm. But as long as you eat the right foods there is definitely no need to deny yourself lots of nutritious and tasty foods while trying to lose weight. Avoid packaged foods and processed foods. Just eat good, naturally grown, hormone-free and pesticide-free foods.

5. Drink More Water

Drink water to stay energized and active. Avoid the high calorie sports drinks and, if you want to add some flavour, add a little fresh lemon or lime juice to your water for a low-cost and healthy option. Ice cold water can actually boost up your body's metabolic rate, which in turn burns more fats and calories.


Do you want to know more on how to get a flat belly? Are you confused about healthy eating and do you want to know the best workout techniques to get the results you want? For nutritional tips, the best exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please visit http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/expert/Jon_Allo/1079948

How Not to Lose Weight - 10 Weight Loss Mistakes That Keep You Fat

Are you one of the many people who have tried and failed to lose weight? If so, you're not alone - statistics show that the majority of people who lose weight gain most of it back within a few months. In many cases, this is because they go about losing weight in the wrong way.

However, you don't have to remain part of this depressing statistic - follow the tips in this article and you can join that elite minority of people who manage not only lose weight, but to keep it off for life.

1. You eat too quickly Mistake number one is a very common one, and it is simply eating too quickly. This hinders your weight loss efforts because it takes about 15 to 20 minutes for the brain to fully register how much you are eating, and to send out signals to tell you to stop. Obviously, the faster you eat, the more food you're likely to consume before your satiety mechanism kicks in.

Avoid this mistake by making a conscious effort to chew your food more slowly and thoroughly, and to pause between each mouthful.

2. You rely on junky 'diet foods' Many people also make the mistake of trying to lose weight by eating diet foods, such as shakes and meal replacement bars. While these can be helpful in the short term, they're not a viable long-term solution for most people. Think about it - do you really want to spend the rest of your life eating these over-processed 'foods'? The answer is probably no - you want to eat real food like everybody else. And sooner or later, you will return to eating regular foods, but because you haven't retrained your eating habits, the weight will pile back on.

Avoid this mistake by forgetting about fake diet foods, and instead focus on consuming moderate quantities of real, healthy foods that you will be happy to eat for the rest of your life.

3. You go to extremes Another common problem with people who fail to lose weight is that they go to extremes. A common example is crash dieting, where people virtually starve themselves for a few days or weeks, achieve a drastic weight loss, and then pile it all back on. This happens because the body's survival mechanisms kick in and literally force them to eat more. Other examples include cutting out entire food groups (such as fat or carbs), or taking excessive amounts of exercise which leads to injury.

Avoid this mistake by accepting that healthy weight loss takes time, and it will probably take at least several months or more to reach your goal weight and size. If you think about it, this isn't really a long time when you consider it in the context of the rest of your life, and it's certainly a better alternative than spending years on end yo-yoing up and down, but never reaching your goal.

4. You don't exercise It's no secret that people who are physically active less prone to overweight and obesity than those who are sedentary. Exercise helps to burn off fat directly, and by building extra muscle tissue it also helps you to burn more calories even when you're at rest. In addition, exercise is a great stress reliever and can give you a mental boost, making it less likely that you will overeat as a result of stress. Frankly, if you don't exercise, your weight loss efforts are almost certainly doomed to failure - unless you want to spend the rest of your life obsessing over every mouthful that you eat.

Avoid this mistake by making a commitment to exercise regularly, even if you really don't feel like it at first. The good news is that once you establish a routine, it really is much easier to keep going. Choose an activity or activities that you enjoy, and commit to just doing five or 10 minutes at a time at first, then building up gradually.

5. You listen to your taste buds, not your stomach Most people are overweight because they overeat and/or are inactive, and one of the most common causes of overeating is paying too much attention to the pleasurable aspects of food, and ignoring the signals that your body sends to tell you that you've had enough. There's no shame in enjoying a delicious meal, and most of us overeat sometimes, simply because the food we are eating is so tasty. But if you do this on a regular basis, you're almost certainly going to gain weight, or least fail to lose it.

Avoid this mistake by making a conscious effort to pay attention to how the food feels in your stomach, and to differentiate between genuine hunger and the false 'hunger' which is caused by mere appetite. You can make things easier for yourself by restricting the variety of food types you eat at any given meal - it's especially easy to eat too much when there are many tastes and textures available.

6. You give in to social pressures Weight loss mistake number six is related to the people around you. We live in a society where eating is a part of normal social life, in the form of meals out, dinner parties, office snacks and the like. It's also seen as normal to eat unhealthy junk foods, and people who make an effort to eat healthily are sometimes looked at are somehow strange or fanatical.

As a result, many people find themselves eating too much, or eating foods that are not part of their weight loss plan, in order to fit in or to avoid causing inconvenience to others. But if you want to lose weight successfully and keep it off, you must give your diet needs top priority, which may sometimes mean standing apart from what those around you are doing.

Avoid this mistake by planning ahead as much as possible - for example, if you're going to be eating out at a restaurant, you might want to have a snack beforehand so you're not tempted to overeat, or to make a prior commitment to yourself to choose the healthiest item on the menu. Above all, you may need to develop a thicker skin and stop caring what others think about you. You could also make an effort to find support either in person or online, from those who share your diet and fitness goals.

7. You have a poor self-image Many people suffer from low self-esteem, especially in relation to body image issues. This is a source of stress, and if you're prone to overeating in response to stress, you may find that your negative self-image directly hinders your weight loss efforts. You may also have (possibly unconscious) beliefs that cause you to act in self sabotaging ways - for example, if you believe that you're unworthy of having a slim, healthy body, you might go on an eating binge every time you start to lose some weight.

Avoiding this mistake can be particularly challenging, because the roots of poor self-esteem tend to run deep. If this is the real problem for you, I recommend seeking support, perhaps in the form of a councillor, a therapist, or an online group.

8. You wear the wrong clothes Weight loss mistake number eight might seem a trivial one, but it can have a major effect. And it is simply wearing clothes that are poorly fitting and unflattering. Many overweight people try to squeeze into clothes that are too small, or they delay buying nice clothes until they have lost weight.

The problem with this is that wearing clothes that fit badly or are too tight will cause you to feel stressed and miserable, and may trigger overeating. More insidiously, you're also sending a message to your subconscious that you are undeserving of looking and feeling attractive - a harmful message that can damage your self esteem further, and possibly provoke eating binges in an attempt to feel better.

Avoid this mistake by having at least a few outfits that fit well, that are of good quality, and flattering to you. You don't have to spend a fortune, especially if money is tight - if budget is an issue try looking for discount retailers online, look for a bargain on eBay (where you can also sell your larger clothes as they become too big for you), or try local second-hand shops.

9. You're looking for a quick fix This dire mistake is all too common - people want to lose weight as quickly as they can, and instead of taking the slow steady approach which is most likely to lead to success, they instead look for shortcuts such as diet pills or dangerous fad diets. The problem with such measures is that while you may be able to drop a few pounds very quickly, not only is it not sustainable, but you could be damaging your health too. Furthermore, you're going to end up in a worse position than when you started, because the chances are that you will lose muscle as well as fat, and when you gain the weight back it will be pure fat. Even worse, because you've lost muscle tissue, it'll be harder to lose that weight the second time around.

You can avoid this problem by deciding from the outset that you're only going to make changes in your diet and lifestyle that you're willing and able to sustain over the long term. This also means accepting that you're not going to lose much weight before that wedding or holiday that's only two weeks away - it's very important not to let such short-term goals distract you from your larger purpose of safe, healthy, permanent weight loss.

10. You refuse to change your lifestyle Lastly, people who repeatedly failed to lose weight are typically those who are simply not willing to make the necessary fundamental lifestyle changes. These changes are simple - eat the right amount of food, make sure the majority of your diet consists of healthy, unprocessed foods, and take some form of regular exercise. So why is it seemingly so difficult to put these simple steps into practice?

While each individual's reasons may vary, it basically comes down to the need to build new habits. Unless you're one of the very few people who are overweight as a result of the genuine medical condition, chances are you're eating too much, you eat the wrong things, and/or you're just not active enough. The first step to change is admitting this, taking full responsibility for your weight and health, and acknowledging the need to make some very basic alterations in how you live. Making such changes is not always fun, but it really does get easier with practice, so the key is to see this as a long-term endeavour, and not expect instant results (which can mean being strong enough to resist the cultural pressure which tells us that faster is better in all cases).

If you make a deliberate effort to avoid the mistakes discussed here, and to put the associated suggestions into practice, it'll be hard not to lose weight and keep it off.


Having had my own struggles with weight issues and unhealthy lifestyle practices, I know from first-hand experience that the problems - and solutions - discussed here are real. I now have a strong interest in eating healthily and staying fit, and have discovered how being in great shape gives me plenty of energy to pursue my other interests, which include home improvement, art and photography, and playing the guitar (you can visit my website at http://www.musography.com/ ).

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

Are Diet Sodas Really Making You Fat?

Americans are drinking more diet drinks than ever before and Americans are also fatter than ever before. Coincidence?

Sometimes I think there is and sometimes I think there's not!Do diet sodas really make you fat? Is it really be artificial sweetener?

Since diet sodas have no nutritional value they in of themselves should not make you fat.

They have no calories! Each side of this debate continues as the Americans and worldwide population continue to consume artificially sweetened products and continue to gain weight.

There are some things that contribute to overweight people and "yes" you can include diet soda consumption. But do not get confused between correlation and causation. So yes artificial sweeteners can change the dynamics of your brain chemistry to desire more calories containing sweet foods and/or drinks. But is that what made you fat or is it the extra food in calories you consume that made you fat.

My good friend and college Tom Venuto pointed out a study from the San Antonio health conference started all of this "hype" was just a "correlation" as these people were just surveyed and never experimentally followed to justify artificial drinks cause weight gain.

So again do not get confused with correlation and causation.Their many studies and institutions that frown upon artificial sweeteners some of the information is below. You need to make your own call on what you should do about the products.

Scientists at Purdue University say that the number of Americans who consume sugar-free, and artificially sweetened products has risen from fewer than 70 million in 1987 to more than 160 million in 2000.

The saying "The road to hell is paved with good intentions" couldn't be more true when it comes to diet drinks. We think we are doing ourselves a favor by cutting out those added calories and switching to diet. In all fairness, this is partially true. If you have a big addiction to pop, juice and sweetened ice teas, then switching to diet could be the first step in helping you slim down. But these drinks aren't as harmless as they appear to be.

Why? Caffeine - These diet sodas still contain caffeine which is addictive and leeches water from your body. You could think you are losing fat when in fact you are only losing water.

You are tricking your brain! Our body-weight allows us to consume a certain amount of calories a day without gaining weight, as a result of our metabolism. HOWEVER, when we are drinking artificially sweetened drinks, we are sending our brain signals that it is getting calories when in fact it isn't.

Researchers at Purdue University says your body will compensate for those perceived calories, and will cause you to overeat later.

Ruins your palate Artificially sweetened drinks are much much sweeter than sweetened wit h real sugar. Therefore you are training your palate to become accustomed to the hyper-sweet flavor of something fake. As a result, you are likely to have a higher "sweetness threshold" and cannot get pleasure from a naturally sweet fruit like a pineapple, your palate will only be satisfied with something hyper-sweet like candy.

Artificial Sweeteners could harm your health.Controversy has been brewing over artificial sweeteners for years. Recently the sugar industry has filed a lawsuit, alleging that Splenda does not have the same effects as sugar, and it may also damage the DNA of those who consume it.

Bottom line, you are at your healthiest when you consume foods and drinks that are as close to their natural state as possible. Whether these allegations have any credence or not, it is always a good idea to have as few chemicals in your diet as possible.

So if you are convinced that diet drinks are hurting your waistline and your health, what should you do? A great alternative is a combination of sparkling water with just a splash of fruit juice.

Make sure you are getting pure fruit juice and not a fruit cocktail loaded with fake sugars. Mix these in with some ice cubes and give it a good stir and you have a refreshing drink. Sure, you might get a few calories from this drink, but trust me, these calories from the fruit juice will do you a lot more good than all the junk that you are getting out of those diet drinks.


David Grisaffi is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious C.H.E.K. Institute: Level II Corrective Holistic Exercise Kinesiologist, Golf Biomechanic, and Nutrition and Lifestyle Coach. Plus he is also the author of the popular selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Visit his blog at http://www.flattenyourabs.net/blog

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The Top 7 Ways For Getting Rid of Stomach Fat

Every morning when you look in the mirror, you see it staring back at you. Getting rid of stomach fat should have been a priority, but somehow this beast has grown bigger and bigger. You won't take off your shirt at the beach, in fact, you hate going to the beach at all. There are certain clothes you wear, and only certain colors, because you want to hide the fact that your belly fat has gotten out of control. And, its not just the aesthetics either, you know that there are health risks with having a large gut. It has been well documented that people with excess belly fat are more prone to all kinds of diseases.

Most people looking to "get in shape" really mean they want to start getting rid of stomach fat. There are all kinds of diets and exercise programs, but what can the average person do to effectively get rid of the extra baggage around the waist? The most effective method for getting rid of stomach fat will require a combination of several factors. There is no "magic pill" that can get the job done safely and effectively. With that said, listed below are the top 7 ways for getting rid of stomach fat:

1) Stop eating out

For many people, just cutting out fast food will make a huge difference in their waistline and their wallet. Food served in restaurants, for the most part, is not healthy and is full of fat and preservatives. Just check out the nutritional information from some of your favorite restaurants and you will understand. If you must eat out, at least limit it to once a week and choose the healthiest looking item on the menu.

2) Eat only whole, natural foods

Just because you stopped eating out doesn't mean you are in the clear. Eliminate the highly processed foods from your grocery list. Choose items that can be found in nature, such as fresh fruits and vegetables, lean meats, eggs, non fat dairy, etc. Prepare your meals by grilling or baking instead of frying. Also, try to limit the amount of oils and sauces you use, since these items are normally high in calories and don't have much nutritional value.

3) Eat 5-6 smaller meals throughout the day

Instead of eating 3 larger meals each day, try eating 5 or 6 smaller meals. This will keep your hunger under control, and will keep your metabolism running at a higher rate. These meals need to be 1/2 to 1/3 the size of a normal meal, but this is just an estimate. You will need to evaluate the size of the meals by how much progress you are making in getting rid of stomach fat. If you are not losing the belly blubber, then you may need to scale down the size of your meals.

4) Moderately heavy resistance training

I'm not talking about becoming a bodybuilder, but by using a program of moderately heavy resistance, you will effectively break down muscle tissue. By doing this, you will help your body to retain some muscle mass, which is very effective at burning calories. Muscle tissue has been shown to burn significantly more calories than fat tissue. By retaining muscle tissue, you will get the double benefit of looking better and burning more calories to maintain your look.

5) Perform interval workouts

A lot of people will recommend 45 minutes of cardio exercise, at least 3 times per week. But most people do not have that kind of time. Interval training has shown that intensity of the workout is more important than the duration of the workout. Getting rid of stomach fat is going to require some work. You will need to ease into it, but you can't avoid the fact that hard work is required. Intervals can cut down your workout times by more than half, and will be much more effective at burning fat throughout the day. Interval training is much more effective than slow, boring, traditional cardio or aerobics.

6) Drink 8 to 10 glasses of water every day

Since your body is made up of two-thirds water, hydration is a critical component to getting rid of stomach fat. Drinking 8 to 10 glasses of water each day will help your body to get rid of toxins in your body, and will help you to feel full in between your meal times. Plus, water is so critical to many bodily functions. Just by drinking more water, you are going to improve your overall health.

7) Find a support group or community that will encourage you and hold you accountable

Most people start dieting with good intention, but lose focus after a few days or weeks. By having a support group to hold you accountable, as well as encourage you, greatly increases your chances for successful weight loss. Having a dieting or workout buddy makes it more fun, and it helps knowing that somebody is going through the same trials as you. If you are serious about getting rid of stomach fat, then you will find someone, online or offline, that will hold you accountable.

Getting rid of stomach fat is no easy task. The necessary steps are simple to understand, but require discipline and hard work to carry through to completion. If you follow these guidelines, you will see success. Regardless of what anyone has told you, you can get in shape and lose the excess fat from your body. Anyone, at any age, can make significant progress by just utilizing these steps.


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Best Ways of Reducing Belly Fat

Excess amounts of Belly Fat can be a bane for any health-conscious individual especially a woman. The most important thing that any individual who is looking forward to reducing belly fat should do is to summon up great will power. After going through this article you would be able to appreciate the effect of genuine dietary habits and exercises that can help you accomplish the goal of reducing belly fat in no time.

• Eat 4-5 servings of yogurt everyday: Yogurt is potent filler that is rich in calcium. It plays a major role in reducing belly fat by filling your stomach, so that there is no space left for any of the junk foods or high-calorie desserts. The surveys performed on people who followed a diet that was mainly based on yogurt recipes affirm the fact that it is possible to lose up to 4cm of abdominal fat in just 15 days.

• Practice the plank exercise: This exercise not only helps you in reducing belly fat but also in building the muscle strength of your forearms, hips and back. In order to perform a plan exercise you should position yourself as you would for a push-up exercise. Make sure that your hands and elbows are touching the floor beneath your chest You should now prop yourself up using just your elbows and toes while concentrating on holding your back in a flat position. Try to hold this position for as long as you can while maintaining a flat back, then rest.

• Timing of the last meal of the day: Timing of every meal consumed during a day matters when you've been looking forward to reducing belly fat, especially the last one. The last meal is supposed to be consumed at least 2 hours before the time you regularly go to sleep so that by the time you hit the bed the food contents would have got digested. There are many people who follow the standard last meal time of 8pm.

• Practice Yoga on a regular basis: Yoga is an age old exercise regimen that has been known for rejuvenating the mind and maintaining the salubrious state of the body. There are many 'Asanas' of Yoga that can be practiced on a regular basis. However, there are a couple of them that have been specifically patterned for reducing belly fat such as Sahaj Vyagrasana, Ashtanga Yoga, and Natarajasana.

• Scissor exercise: This exercise would require you to lie with your back towards the mat on the ground. Position your arms on the sides and raise your one leg and as you do so make sure that the toes are pointing upwards. Breathe in so that abdomen becomes flat whenever you lower a leg and exhale when you raise them.

• MUFA rich foods: like almonds, olives and dark chocolate also help you by burning the belly fat in no time.Getting rid of the belly fat not only helps you in looking smarter but also renders a good posture to your back muscles that can prevent the onset of future back troubles.

Most people are failing miserably when trying to reduce belly fat:-

- Part of the reason is that most low-carbohydrate or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life.Don't waste another day allowing that nasty belly fat to kill your confidence as well as contribute to your risk for MAJOR diseases Click Here [http://weightlossprogramme.net/truth-about-abs-review/] to Learn the best diet and exercise combination's for a reducing belly fat.

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

Fat Burning Foods List - The 5 Best Foods to Help Scorch Away Fat

Find the very best fat burning foods in this article that will help you lose fat and get leaner

When you are going to include foods that burn fat in your diet, you might as well make sure that you include at least the best ones. Such foods will keep you fuller for longer while also helping you to burn more fat.

Let's have a look at those top 5 burning fat foods now:

Fat free dairy products

How does it help to burn fat?

A recent study has shown that the calcium in fat free dairy can help you to burn more fat, as it is a weight loss accelerator. Fat free dairy products are also high in protein that helps to build lean muscle mass that also boosts fat burn.

Examples

Good fat free dairy products that you can include to help you burn more fat are:

Fat free/skim milk
Fat free yogurt and
Fat free soft cheeses

How to use it to burn maximum fat

Have a glass of fat free milk after your workouts and snack on yogurt. Soft fat free cheeses are excellent on crackers with tomato or cucumber.

Lean protein

How does it help to burn fat?

Lean protein is low in fat and high in good quality protein. The protein helps to build lean muscle mass that boost your metabolism and fat burn.

Examples

Good quality proteins that you can include to help you burn more fat are:

Skin less chicken fillets
Beans and other pulses
All types of fish
And lean red meats like fillet and trim mince

How to use it to burn maximum fat

Stick to lean proteins and limit the times that you have the less leaner proteins.

Whole-grain carbs

How does it help to burn fat?

Whole-grain carbs helps to keep you fuller because the carbs get broken down slower. This helps you to eat less and to burn more calories and fat. It also gives you long lasting energy, so that you can exercise.

Examples

Good (whole-grain) carbs that you can include to help you burn more fat are:

Whole grain/wheat bread, wraps, bagels, cereals and pasta
Whole-wheat couscous
Brown rice
Baby and sweet potatoes

How to use it to burn maximum fat

Always stick to healthy carbs and try to limit the times that you have the other carbs. Doing so will help you to be fuller and to burn more fat.

Healthy fats

How does it help to burn fat?

Healthy fats help to keep you full and it helps you to be aware of your satiety levels. When you are fuller, you will eat less and you will be able to burn more calories and fat.

Examples

Good, healthy fats to include in your diet are:

Avos and avo oil
Olives and olive oil
Nuts and
Seeds and pulses

How to use it to burn maximum fat

Chillies

How does it help to burn fat?

Chillies actually helps to speed your metabolism up. The heat of the chillies also helps you to eat less because of the heat.

Examples

The Habanero (very hot)
Red and green chillies (hot)
The Jalapeno chili (mild)

How to use it to burn maximum fat

Regularly add chillies to your meals. Start slow if the heat is a bit too much for you.


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How To Avoid Food That Makes You Fat

When it comes to weight gain, it's all about what you put in your mouth. Now Harvard researchers have come up with a list of food that makes you fat, and five foods that will keep your weight under control if they're a regular part of your diet.

Beyond eating less and being more active, cutting down on some foods you eat, as well as getting 6 - 8 hours of good quality sleep each night and switching off the TV more often are all ways you can keep a handle on your weight as the years pass.

The team wanted to uncover what leads to weight gain in the long term, and just why average adults put on almost a pound annually as they age. It's quite possible that a regular energy imbalance of from up to 100 calories per day might be enough to bring on the gradual, age related weight gain in most adults.

To do this, the researchers kept track of 120,000 subjects in three large, well-defined studies. At four-year increments the team looked for links between a change in lifestyle and a subjects' weight.

The participants gained, on average, just under 3.5 pounds over each of the four-year periods - which added up to 17 pounds in 20 years. When the researchers examined just what people ate, they discovered five foods that were associated with the biggest gains over the years. These five are:

1. Potato chips
2. Other potato based foods
3. Sugar sweetened drinks
4. Red meats
5. Processed meats

And, on the other side, there are five foods that were associated with reduced weight gain, or perhaps even weight loss. These are:

1. Vegetables
2. Whole grains
3. Fruits
4. Nuts
5. Yogurt

Yogurt was a surprise. Maybe it has something to do with good bacteria, or perhaps yogurt-eaters have another behavior that helps to keep the weight off.

The foods and drinks we choose are incredibly important and show plainly how different choices of lifestyle might encourage weight gain over the long term.

Choosing quality foods and not worrying so much about total calories or grams of fat of the food you eat appears to be most important in terms of keeping the weight off over the years.

Another key to weight control was getting the right amount of quality sleep on a regular basis - no more than 8 hours, no less than 6. Naturally how much TV watching, and an individuals activity level also were seen to have an impact on weight, just not as substantial as the other factors measured.

The take home message? If you don't pay attention and minimize food that makes you fat, the pounds can sneak up on you. If you are working to be healthier as you age, some small changes can really make a big difference. You don't have to avoid the foods linked to weight gain altogether, but best to eat them rarely, and be sure other healthy habits are maintained as you do so.


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6 Everyday Foods That Make You Fat

The world has a problem, obesity levels are through the roof.

In some parts of the UK around 57% of people are either overweight or obese and in the US its 67%.

By 2020 its reported to be around 70% and 80% respectively - now they are crazy statistics if you ask me.

There is a human time bomb waiting to go off, I believe there are lots of people walking around with life threatening illnesses like cancer AND THEY DON'T EVEN KNOW IT!

They are just weeks and months away from the big tap on the shoulder from the grim reaper which will change their lives forever.

Please take action today and start to become healthier, if not for yourself do it for your wife, husband or children, they want to see you alive for many years to come.

OK sorry for the heavy stuff, back to the article.

We live in a world where nothing seems impossible, scientific breakthroughs are being made every day, we are building fantastic gadgets and machinery, we can control a satellite in outer space, yet we aren't able to control our own health.

Food is big business and people are profiting from our health(or lack of it).

I just viewed a short discussion on a TV show where they discussed if junk food adverts should be banned before 9pm.

I think this is a pretty good idea, it could help a little bit with tackling childhood obesity, I know the power of being pestered by my son for treats like sweets and chocolates, it really is hard to say no to the little darlings all of the time.

I am pretty strict on this stuff in our house as we try to eat organic, we try not to have sweets in our house (because I WILL eat them as I have a real sweet tooth), BUT even so, Louis (my son), still has a bit of "junk" sometimes given to him by well meaning family members, and I have accepted a certain amount of this due to pressure - they say - "one wont hurt him", "all kids have them" I either have to make a fuss or let him have the odd treat, so I let him have the odd treat.

I also get reminded by my wife, Ellie, of a friend of hers when she was growing up who was never allowed any sweets, chocolate or treats as her parents were a bit like I am now. Ellie says that every time she was out of her parents sight as a teenager she scoffed as much crap as she could, so it obviously didnt work!

Obesity really needs to be tackled at all levels. A child whose parents don't eat well and are obese has no chance of being healthy really. Children don't do what we say they do what we do - heard the saying "monkey see monkey do" (and my son is definitely a monkey!)

Back to it...

The production of processed packaged food is relatively cheap which means it can be sold cheap, this is obvious a great appeal in today's world where money can be hard to come by.

The better quality untouched fruit, vegetables and meat cost more to get onto the supermarket shelves without being tampered with so then cost more to buy. Some people struggle to afford to eat well, some people just don't help themselves and some people just don't know what they should and shouldn't be eating.

So to help the last group which I mentioned I have put together a list of 6 foods that a lot of people will eat everyday in their life that make you fat!

1. Crisps

You have probably heard me discuss good carbs and bad carbs, well crisps fall into the bad carbs side of things. In addition to the carbohydrate content they are cooked in bad fats like transfats and hydrogenated fats which destroy your ability to lose fat. They don't really fill you up which means you can eat packets upon packets, the flavours added to them make them addictive. The only thing that crisps really do is add a few pounds to your waistline. Nowadays there are many low fat, low calorie versions to 'bad foods' these can be just as bad as the originals, as they are adding more and more things to make them 'good', lots of sugar can be found in 'diet' options. In my opinion you are never going to have a healthy fizzy drink or a healthy packet of crisps! Always choose REAL food! Try making your own sweet potato crisps in the oven at home. (recipe on you tube)

2. Processed Meat

This is a big one! I would say nearly every single person who does a proper shop will go through the supermarket with some form of meat, packets of ham for the kids at lunch, cooked chicken for you on your lunch break, beef joint for food on Sunday, some chicken breasts or a full chicken for a dinner.

You will find processed meats to contain the 'waste' bits of meat that wouldn't make the final cut. These meats will have gone through a process involving adding chemicals to prolong the shelf life, this process really reduces the nutritional value of the food. These meats will therefore be higher in salt and calories, causing a negative effect on your fat levels.

Not sure if you heard about the 'pink slime' or saw the picture. Type it into google if you haven't seen it! This slime is the substance created from the grindings of all the waste meat together with certain additives, this is then used as the meat for some foods like chicken nuggets, burgers and tinned hot dogs.

3. Frozen meals/Microwave Meals

A full meal which can be ready in 5 minutes with just a touch of a button is every busy/lazy persons dream! We wanted fast convenience foods and now we have it in abundance. What we didn't want though was for many of these various different frozen meals to be packed with low quality ingredients, additives, toxins, salt and fat. The diet/low calorie versions of these products are often not too much better. Make double batches of your favorite healthy chilli or casserole and freeze them for a quick easy meal.

4. Margarine

Margarine is very cleverly marketed as a healthy alternative to eating butter. Its officially classified as a NON-FOOD. Yes thats right its NOT FOOD. But it sits next to food on the shelf in the supermarket which is very sneaky if you ask me. Realistically though margarine is terrible product, it contains many ingredients similar to plastic and paint and would not even be eaten by insects if left outside for the night. It is full of artificial fats and is one of the most chemically altered products out there, we really don't need this in our body. Eating a lot of margarine can elevate our levels of LDL (bad cholesterol) and damage our blood vessel walls and stiffen our cell membranes, making them lose function.

5. Beer

You may not think that a drink would affect your weight too much, but it can. Beer is packed with sugar and chemicals and drinking a pint or two 4/5 times a week really can add up (beer belly). Every time you consume alcohol the liver burns alcohol instead of fat, so you can see on a big drinking day how this could be a problem. Alcohol in general puts the pause button on losing weight by messing with your liver function. YOU CANT OUT TRAIN or OUT EAT A BAD DRINKING HABIT. Beer contains a very highly concentrated amount of carbohydrates, another negative with drinking beer is it makes you hungry! It is very common to work up an appetite for snack foods such as peanuts and crisps after a couple of pints and then pizza or a kebab on the way home after a few more. And this is not taking into account the other health concerns associated with drinking alcohol regularly.

6. Diet & Low Fat Foods

To a lot of people a label such as low calories, low fat, and reduced salt will make the person buying it forget about all of the other ingredients in the product. They will automatically think that they have made a healthy choice, chances are whatever they are buying will taste pretty nice so they will keep buying them again and again thinking they are being healthy.

Food marketers are clever and they counted on this, they now have an option for everyone, normal people and for the people who are trying to eat healthy and don't know any better.

For nearly every product you will find a 'healthier' alternative, for every frozen meal there is a lighter version, for every yogurt there is a low fat one, you have diet fizzy drinks, baked crisps, reduced calorie chocolate bars, even light beer!

In truth these lighter versions are no better than the original, for whatever seemingly 'bad' ingredient they take out like salt and fat they will add something potentially more harmful in to maintain the taste and colour.

So there we have my list of 6 everyday foods that make you fat, in truth I could have probably added another 10 foods to the list but I know you shouldn't make too many changes at once.

These foods on their own will make you fat eventually, the foods mentioned are ones which you are likely to eat day in day out which makes it possible for them to creep up on you and cause other health problems you are not aware of. Anyone want diabetes?!

If you do eat several of these foods on a day to day basis then maybe just have a think about reducing each one at a time and see how you feel.

There are always healthy foods out there, it may require a bit more preparation (10 whole minutes!), but isn't it worth it?

Vanity is pretty big in the western world; we spend so much money on things like clothes, our hair, beauty products and spray tans!

But the fact is if you care about the way you look buying these things doesn't solve the problem - losing weight is the best way to improve your looks, its knocks years off your age straight away at the very least.

Why not spend a bit more money on the body underneath that you are actually placing these expensive must have products on?

I would love to hear your thoughts and questions, leave them below.

Thanks for reading, take care

Richard


Now you know some vital information which will hopefully help your exercise program and increase your chances of achieving your goals. I am an elite personal trainer, fitness business coach, published sports scientist and fitness professional from Swansea in South Wales. For more information from me on personal training, diet and nutrition, psychology, motivation, mindset and much more visit: http://richard-clarke.co.uk/

There are many easy to read helpful articles and information which can inspire you to reach your fitness and exercise goals FASTER!

Thanks for reading.

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Is Your Drink Making You Fat?

Is the drink in your hand contributing to the bulge around your middle? Sorry to say, but your favorite wine is definitely doing just that. Any glass of wine contains an equal amount of calories a small chunk of chocolate does, and one pint of larger matches the calories in a pack of salty crisps.

Selling you a drink in a restaurant, bar or club is a part of UK businesses. Almost every food business has alcohol beverages on the menu because an average UK resident consumes over 2000 kcal through alcohol every single month!

The statistics are astounding, having a drink five times a week will provide the drinker with as many as 44,200 kcal over a period of one year - now that's equal to downing 221 doughnuts! As if drinking were not enough think about the snacks that go along with the beverage! These could be anything on the menu - pork products, salted nuts, finger chips, fish - you name it.

Most drinkers know that a session of heavy drinking will almost always lead to a sumptuous breakfast the next morning. But what has drinking got to do with the calories put on by gorging at breakfast? Dealing with hangovers, that's what. Most people eat their hangovers away. Choosing fried food in place of the usual bowl of cereal adds as many as 450 kcal to the total number of calories collected the night before.

Many UK businesses work with the Department of Health to conduct health surveys to monitor general public health and wellbeing. The reports are alarming. The National Health Service advises that regular drinkers will not only have to fight the battle of the bulge in a short time but will also suffer many health issues - most of them serious.

A majority of women are blissfully unaware that just a drink or two of regular wine will make them overshoot their daily calorie limit and can account for close to 20 percent (estimated to be 370 kcal) of the number of daily calories recommended by health experts.

Many individuals will flinch at the very idea of consuming a glass full of cream. Yet these same people will not give a second thought to drinking two pints - containing the same number of calories. Either they are confused, ignorant, or don't really care about counting calories - until they begin to suspect that the toilet scales may be broken! But they still won't blame it on the drink.


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5 Bad Habits Stopping You From Losing Belly Fat

In the busy lives we all lead, we like things easy and when we see our favorite foods, we find them difficult to resist, even if we know that they are packed with calories. We are more likely to make poor food choices when we are tired, unhappy or bored. Here are 5 bad habits to break if you want to lose belly fat for good.

1. You Do Not Have A Weight Loss Plan.

If you have high-calorie, sugar laden foods in your cupboards at home or at work they are going to be very tempting. You don't have to steer clear of them altogether because the more you deny yourself a food, the more your body will want it. You can still buy these foods, but get them only in single or smaller serving sizes.

2. You Have No Portion Control.

You may be having trouble getting rid of belly fat even though you are eating in a healthy way. But you could be miscalculating the size of the portions on your plate and you may just be eating way too many calories. A simple way to reduce your portion sizes is to eat from a smaller plate. It will also trick your mind into thinking you are having more than you actually are.

3. How Hungry Are You Really?

When you eat, you should ask yourself if you really are hungry or if you're eating something simply because of certain situations. This could be when you're feeling down or worried about something. So do something else instead. For example, you could go for a quick 10 minute walk or you could listen to your favourite music.

4. You Have Not Changed Your Lifestyle.

If you really want to lose belly fat you have to look at your lifestyle habits. The best way to lose belly fat is not to look at your new lifestyle as a prison sentence. Some foods that feel like special treats can help you to feel satisfied and crave fewer of the higher calorie, low nutrient foods.

5. You're Not Monitoring What And When You Eat.

Keep a food journal for one week and record everything you eat. At the end of the week take a look at your food choices and see if you're eating too many unhealthy items. Keep healthy snacks on hand and eat fresh fruits and vegetables, not those out of cans. If you can't get fresh produce, go for frozen over canned. Frozen is the next best thing to fresh. By adding healthy items, you actually will crave less of the non-nutritious foods.


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The Top Five Leg Fat Exercises

Summer is coming and you need leg fat exercises to get rid of that extra layer that built up during the winter. Here are the top five leg fat exercises to help you getting "swimwear" ready in no time!

It is important to realize that if you want to get rid of leg fat you are going to have to burn some extra calories and you will have to do exercises targeting the leg muscles. So your exercises will have to be twofold. To burn extra calories you will have to do at least 30 minutes of cardio a day and then you will have to do the exercises targeting the specific muscles.

Cardiovascular exercises:

In these exercises the goal is to increase your heartbeat to 60% of it's maximum rate. This you have to keep up for at least 30 to 40 minutes at least three to four times a week. To work out the zone where you are at 60% of your maximum heartbeat rate do the following sum:

Take 220 minus your age, so if you are 25 it is 220-25= 195. This gives you your maximum heart rate. Now you take 60% of that and you have the best heart rate to burn of those calories as part of your leg fat exercises. If you have a heart rate monitor, you simply exercise at that rate. Without a heart rate monitor you have to check it manually. To make it easier take the 195/60%, that is 117 and divide it by 6, that is 117/6= 19.5. so now you only have to count that your heart beat is about 20 in 10seconds and you know you are in the right zone to burn fat.

Now we come to the specific leg fat exercises:

1. Walking at an incline

2. Cycling

3. Running

4. Mini-trampoline

5. Calf raises

At first this looks mainly like another list of cardio exercises, true they can also be done for cardio, but here you are going to increase the intensity of the exercises to target the leg muscles better.

1. Walking at an incline:

This one is best done on a treadmill where you can control the incline. If you cannot go to a gym, simply take a fast walk up a relatively steep hill. On a treadmill, set the incline at, at least 15%, but preferably at 20% and go at it as fast as possible for at least 20 minutes. This is one of the very good leg fat exercises.

2. Cycling:

Once again this is better done in a gym on the stationary bike. The idea is to stand while cycling to better target the leg muscles and if you are able to do it for at least 20 minutes you will soon see results in getting rid of your fat legs.

3. Running:

Once again, increase the intensity a little more to work the muscles as well as it being a cardio exercise. I find it very good to alternate between the 60% fat burning run and a run at maybe 70% for a short time only to work the leg muscles a little bit more.

4. Mini-trampoline:

This is one of the very best leg fat exercises. You have to do it at 2 minute bursts. It helps the blood flow and the drainage from the lymph nodes, that is a great help with the process. You will not even work up a sweat and that is why it is not considered a cardio exercise. Do these short two minute jumps to a total of 20 minutes a day. You should not have any problem fitting them in whenever you have a few minutes.

5. Calf raises:

So, this one really involves no cardio! Stand on a stair with your calves hanging over it. Now rise on to the balls of your feet and then lower it again, going down as far as possible. This one really targets your legs in it is surely one of the best leg fat exercises.


One thing you have to keep in mind, losing leg fat is going to take a little more than only leg fat exercises. You will have to go on a diet as well if you have a lot of fat to lose. So get a good diet [http://www.how-to-lose-weight-calories.com/documents/fat_loss_4_idiots.html], stick to it and in no time you will have your "summer legs."

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Losing Weight - Stress Can Make You Fat

Scientists have shown the stress can make you fat. A little bit of stress every day is normal and the body can cope with it. If the stress occurs at large levels then we start to have a problem. Stress stuffs up how our body works.

Looking into how stress affects our body we will find that stress causes our body to release stress hormones. Cortisol and neuropeptide Y are released and have different affect on our bodies. Cortisol tends to act directly on our fatty deposits. It makes us gain fat, especially around our bellies. Neuropeptide Y causes the making of new fat cells. It also increases new blood vessels going to cells. It is generally in charge of growth and development.

When we are stressed our bodies react by fighting back. Our brains sends messages to the cortisol receptors in our abdomen. By fighting back the body develops fat around the abdomen to prepare it for lack of food or life threatening situations.

So there is a direct correlation between stress and fat. If we are stressed, we will tend to get fat. When humans get fat the body goes into panic mode. During this panic mode, metabolism slows down and we want to eat more. Also our body we store more fat for future usage.

The best way to stop being stressed is to just relax after a long days work. Exercising helps a lot to reduce stress by making our bodies release endorphins which calm us down. It also helps reduce the stress hormones in the body. Exercising is great for our health and we get to burn fat in the process.

Staying healthy is not just about eating right and doing exercise. You need to fix the mind and make it feel relaxed. Being all tensed up and stressed affects our health immensely. If you want to lose weight fast then getting the right amount of exercise and food in our body is essential.

We can now see that stress affects our bodies in losing weight. Reduce the stress and you will see a large difference in your overall health. A lot of people love to go for a long walk after work or head off to the gym. For those that want better relaxation can take up yoga or pilates. Tai chi is also a great way to reduce our stress levels and hence help us lose weight.

In conclusion, losing weight is affected by the amount of stress we are experiencing on a day to day basis. If we are constantly stressed we might consider relaxing through exercising. Exercises like yoga and pilates help greatly.


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