Healthy Weight Loss

You have finally determined it is time to lose weight. Great. Weight loss can be challenging and where to start poses its own dilemmas. You want to achieve fat loss, not just weight loss. A treadmill is the perfect solution for all your workout needs.

Instructions

1 To achieve weight loss on a treadmill and to be sure you are maximizing fat loss, you need to be in your ideal heart range. This is typically 50-70% of your maximum heart rate. (See my other article for determining this)
2 If you are starting out, be advised your heart will be extremely high and will be hard to stay in range. Your heart will usually adjust within a week of working out.
3 To maintain maximum fat loss, you should only take 1 - 2 days off per week from your treadmill workout. This will keep your weight loss steady during your workouts.
4 You can mix your schedule up on the treadmill, but ideally you should have 3 long walking days and 3 short walking days and 1 long easy day (I will explain later)
5 Staying within your target heart rate for fat loss, your short day should be 30 minutes on the treadmill. your long day should be 60 minutes. Both days you should warm up slow for 5 minutes and finish with a cool down followed by stretching. This workout will obtain high fat loss as you lose overall weight.
6 On your long easy day, walk for 30 minutes at your target heart rate, followed by a 60 minute easy stroll.
7 Take one day off. You deserve it. Your new workout will give you great weight loss and more importantly fat loss.

Being overweight increases your chances for heart disease, high blood pressure, diabetes and many other illnesses. Losing weight can effectively reduce those chances; however, you should avoid the temptations of the vast array of diet pills available. Not only can diet pills add to your risk for heart disease and high blood pressure, they are expensive, cause dependency and can destroy your natural metabolic balance for good. Losing weight is not simple, but you can do it without pills.

Instructions

1 Decrease your daily caloric intake by 500 calories to lose between 1 and 2 lbs. each week. While counting calories may be slower than powerful diet pills, it is a safe, natural and sure way of shedding pounds. As a general rule, if you are inactive you should take in about 2,000 calories a day. If you are more active, you can eat up to 2,500 calories and still lose weight.
2 Burn more calories than you eat by adding 30 minutes of brisk exercise to your daily routine. Your choice of exercise will depend on your body type, weight and personal preference. For people carrying 100 extra pounds or more, a simple stroll through the park or cleaning the house is probably enough to burn the extra calories. If you are only trying to lose that last five pounds, you may be better off with weight training, aerobics or jogging.
3 Eat a wide variety of foods that include all of the vitamins and minerals your body needs to maintain balance and metabolism. Fresh fruits and vegetables are your best source of calories, while trans fats, saturated fats as well as refined flours and sugars should be avoided.
4 Expect slow results if you want permanent results. While some diet pills offer fast and dramatic weight loss, it is not healthy for your body to lose more than 10 pounds per month. The faster the weight comes off, the less likely you will be able to keep it off. Persistence, lifestyle change and a healthy diet are the best ways to lose weight naturally and safely without dangerous diet pills.

Going from overweight or obese to a healthy weight range is a major accomplishment. While the rest of your body slims down, some areas may remain flabby. The arms usually end up with extra jiggle after major weight loss and while one method to get rid of loose skin is surgery, toning the muscles helps minimize remaining fat.

Instructions

1 Start a full body exercise program that burns fat. Incorporate weight training bicep curls and tricep extensions and brisk walking for an aerobic workout. Start slow, building up to more intense workouts. If you have poor heart health or diabetes, talk to a doctor before starting the program to devise a plan.
2 Stay hydrated. The body is made up mostly of water, which means it needs water to function properly. Exact amounts vary by person, activity level and each day. While the amount of water differs daily, drinking water throughout the day improves the body's fat burning, calorie burning and muscle building capabilities.
3 Apply moisturizing lotions or products to the arms. Just as drinking water is important for body health and improving overall internal hydration, using moisturizing products is equally important. It prevents dry skin and provides the skin with better hydration, which in turn improves the appearance of flabby arms.
4 Work on arm exercises at least two to three times a week. Start slow to give the arms and muscles time to adjust. Work on arms specifically by lifting small weights, such as doing handbag curls, pony tail extensions or sitting pull extensions with weights. This will require weights of about 5 to 10 lb. Handbag curls mimic holding a handbag and move up and down. Pony tail extension hold the weights over the head and move the arm slowly up and down. Sitting pull extensions hold a sit-up position, start with the arms at chest level and bent and then push the weights forward in an extension.
5 Commit to a workout program. The skin and arms need time with exercise and good diet to show lasting results. Don't get discouraged if it takes a little time to see results. The fat is burned during this time and the muscles beneath are built, which ultimately helps the flabby arms firm up.

You've decided you want to lose weight and get healthy. But it seems like you're always running out of time and grabbing something on the go, something like a big, greasy hamburger. A little meal planning can help you avoid these diet pitfalls.

Instructions

1 Think about foods you like to eat. Now smack yourself for saying "Big Mac and fries." Just kidding. Make a list of the foods that make you feel full, good, happy, or just that you find yourself eating often. Now make a mark beside the healthy ones. You will either need to ditch the unhealthy options or research how to make them more healthy.
2 Plan out all your meals and snacks on paper and stick to it. You need to be sure to eat breakfast, lunch, dinner, and two snacks in between meals. I know eating MORE sounds counterproductive, but you are going to eat smaller portions more often. This is essential to keeping your metabolism revved up and burning off excess fat. Your body is programmed to store up food to see you through lean times, and if you only feed it once a day, its going to hoard it all as fat. As you are planning the meals for the day, make sure you keep it balanced. Consult the Food Guide Pyramid in the resources to make sure you get the right number of servings of each food group and the right portion sizes.
3 Make sure that breakfast includes some carbohydrates for energy. But carbs are bad, aren't they? No, your body needs to have SOME carbs to operate, especially if you are combining your diet with exercise like you should. Go for whole wheat choices when choosing your toast, waffles, bagel, or other breakfast grains. Breakfast also needs to include calcium. Strong bones are needed to support strong muscles. But more importantly, recent research has linked calcium intake to weight loss. Have a cup of light yogurt, or a small glass of skim milk. Protein is also very important. Protein is essential to building muscle, and more muscle in your body helps to burn up the fat. Include an omelet with your breakfast. Use one whole egg and two egg whites, along with your favorite vitamin-rich veggies like green bell pepper or fresh Roma tomato. Don't like eggs? Grill up a lean hamburger steak or chicken breast.
4 For your first snack of the day, choose something small and light, but satisfying enough to keep you from reaching for other, less healthy options. Nuts make for a good burst of energy, but avoid the more fattening types such as cashews. Opt for walnuts or almonds which are good for your heart. If you normally have a soda, opt for a low sugar flavored water instead. Have a sweet tooth? Pick out a treat from the "100 calorie pack" line and stick to JUST ONE PACK.
5 Include a protein choice for lunch, such as grilled chicken breast, tuna, or a tofu burger, as well as some fruits and vegetables. Make yourself a garden salad with tomatoes, one ounce of shredded cheese, and some tuna fish. Or grill a chicken breast and have it on whole wheat with a tomato slice and some baby spinach leaves.
6 For your second snack, reach for an apple, pear, peach, or another fruit you enjoy. A few slices of sharp cheddar will go well with your snack also. Craving salty? Try a handful of mini pretzels or some popcorn with light butter.
7 Plan for dinner to be a lighter meal since you will be going to bed and not able to use up all of the calories. A protein choice, some fruit and a salad will do.
8 Look over your plan for the day and make sure you have provided for enough servings of each food group. Now make yourself another day or two of plans so that you can alternate them and avoid getting bored. Having a clear plan for your eating each day will help you avoid the temptations of unhealthy foods. Being prepared for the times when you usually give in by keeping healthy snacks on hand will help you with your weight loss goals.

The egg diet is a fad diet that has been increasing in popularity recently, in part because of a smattering of reports about its effectiveness, and in large part because rumors have floated around that several well known celebrities have lost a lot of weight thanks to this diet. The one problem with trying to follow the egg diet is that there are several different variations of it floating around online, meaning not every specific meal plan for the egg diet will be the same from source to source. Still, if you want to learn how to lose weight on the egg diet, read on!

Instructions

1 No matter what version of the egg diet you're on to lose weight, always start breakfast with several eggs, absolute minimum of two, along with grapefruit, a low carb veggie, or else another lean protein of some type. Most versions of the egg diet are an Atkins-type low carb diet, but with an emphasis on eggs for protein instead of meat.
2 For lunch you want another serving of eggs with some more lean protein and some low carb veggies. Fruit is okay in limited quantities, but you don't want too much.
3 Dinner is similar to lunch, with either eggs or a lean protein, salad, and low carb veggies. Avoid the normal high carbohydrate foods.
4 There's a variation of this diet called the "Egg & Grapefruit Diet" which is the same as described, but with half a grapefruit at every meal.
5 Continue as needed for optimal weight loss, and once you hit your goal weight, continue on a diet plan that has a little more variety, especially with more fruits to reintroduce healthy carbs.

Weight loss plateaus tend to occur a few weeks into diet and exercise programs. When you reach a plateau, eating and exercising the same way no longer yields the same weight loss results. However, a few simple tweaks to your diet, exercise routine and motivation are often all it takes to jump start your weight loss again.

Instructions

1 Reassess your daily habits. The Mayo Clinic suggests this technique to make sure you have not inadvertently relaxed your diet and exercise routine. Make sure you are working out regularly, your workout routine is still challenging, and that you have not allowed your portion sizes to get larger. The Mayo Clinic also recommends reassessing your original weight loss goal to determine whether it is still realistic for you.
2 Lower your calories. Your body requires fewer calories as you lose weight. Talk to your doctor or nutritionist, or use an online tool to help you determine how many calories you need daily to continue losing weight. According to WebMD, reducing your calorie intake by 100 to 200 calories daily may be enough to overcome your weight loss plateau. Do not allow your daily calorie intake to fall below 1,200 calories. Consuming less than 1,200 calories a day is not enough to stave off hunger and may lead to overeating, according to the Mayo Clinic.
3 Change your workout routine. After doing the same activities for a few weeks your muscles become accustomed to them and do not have to work as hard to complete your routine, notes WebMD. To avoid this, change your routine by including new exercises or activities, or by increasing the intensity or duration of your workouts. The Mayo Clinic encourages you to look for ways to add more activity to your days -- such as playing with your children, doing vigorous house or yard work or walking to some of the places you would normally drive.

Have you been watching The Biggest Loser on NBC and wondered how they figure the percentage of weight loss so you could keep track of your own weight loss in a similar way? Here's the super easy formula.

Instructions

1 Divide number of pounds lost by the starting weight.
2 Multiply the answer to step 1 by 100
3 Example: 40 /330 x 100 = 12.12%

By 2015 there will be 2.3 billion overweight adults worldwide, predicts the World Health Organization the BBC said in its 2008 news report. More than 700 million of these will be considered obese. Overweight conditions have led many people in seeking help through chemically concocted formulas or herbal supplements. One such supplement touted to help in weight loss is Garcinia cambogia.

Identification

Garcinia cambogia is a small to medium sized evergreen tree that bears red or yellow colored berries. Some of its other more common names are Citrin, Gambooge, Mangosteen, Brindleberry or Malabar tamarind. Native to southeastern Asia, the tree's berry rind is dried and used for flavoring in cooking and as a drink. Garcinia's active ingredient is hydroxycitric acid (HCA), which gives it a tart taste. Garcinia is widely used in India and is beginning to find a following in other parts of the world not only as a culinary seasoning but as a method of weight reduction.

History

The berry of the Garcinia cambogia has been used in food recipes and medicinally for centuries. It was prescribed for fluid retention, stomach and digestion problems, arthritis, as well as internal parasites. Garcinia was used as a preservative for fish. When included in recipes, it was purported to reduce one's appetite. This claim brought it to the attention of the weight loss world.

Benefits

According to the editors of Mothernature.com News and the University of Illinois Medical Center, Garcinia has been the focus of research examining lipogenesis. Lipogenesis is how fat and cholesterol are produced and stored in the body metabolically. The HCA blocks the production and storage of fat and cholesterol when calorie consumption exceeds healthful levels. The article states that, based on animal studies, Garcinia looks to be a promising addition to a sound weight management program.
However, the editors also said that a recent clinical trial "found no weight-loss benefit from taking the herb." They said the study used very small doses per pound of body weight. The question whether it will benefit humans as a weight loss tool won't be told until higher doses of Garcinia are used.

Considerations

Although Garcinia cambogia has been used for many years without any known adverse or toxic effects, it is a herb supplement and not held to strict government standards at this time. It is not uncommon to have varying degrees of quality and dosage strengths from brand name to brand name. Many times, the herbs are mixed with other herbs in such a way it negates the strength of any and all in the mixture. Know and trust the provider and/or manufacturer of this and any other herb. Consult your health care provider before taking Garcinia cambogia.

Warning

Don't take Garcinia cambogia if you are pregnant or nursing.
People who have Alzheimer's's or diabetes should not take Garcinia.
Keep this herb out of the reach of children and animals.
Know the dosage strength and if any other herbs are mixed in the formula.
Allergic reactions could occur.
No study, to date, has proved that Garcinia is an effective weight loss solution.

Sassy water is named for its creator Cynthia Sass and is usually connected with the flat belly diet. However, the name sassy water works for more than one reason. This is more than just water. Anyone who has ever sought weight loss help knows the old maxim of drinking 8 glasses of water. Sassy water gives that task some zing, calms your gastro-intestinal tract, and makes it easy to tell if you have finished your goal for the day.

Instructions

1 MIX ALL INGREDIENTS IN A LARGE PITCHER AT NIGHT.
Sassy water is an easy way to increase weight loss as part of a weight loss system. Help yourself by adding this mix to your daily routine. Before you go to bed, slice the lemon and cucumber, grate the ginger, and snip off some fresh spearmint leaves. Put everything in the same pitcher and stir a little.
2 ALLOW MIXTURE TO SET OVER NIGHT IN THE FRIDGE.
Any weight loss system is partially about discipline and routine. This part of the routine is easy ... just let it sit. If you get it done the night before, the flavors will mix overnight, and your drink will be cold, refreshing and ready to go the next day.
3 DRINK THE ENTIRE PITCHER BEFORE BED.
A weight loss system always begins with a principle (drink 8 glasses), moves through discipline (routines), but always ends in execution ... nothing helps if you don't do it. The pitcher provides an easy way to keep track of your water intake. If you drink it all, you drink it all. Some people prefer to strain out the water before drinking to remove the rinds and grains that have not been absorbed.
See more tips related to Sassy Water and the Flat Belly Diet below.

To lose weight gain muscle you need to be committed to the task at hand. Especially, if you have 50 pounds or more to lose. In order to see muscle the fat has to go. The muscle is there, however, it's covered by fat. As you start to lose weight you will begin to see and feel muscles that you haven't seen or felt in years. As long as you workout as you lose you will be toned, if not, you will be flabby.

Instructions

1 There are a couple of different ways to lose weight and gain muscle. First off, you need to decide how much muscle you want to gain. If you plan on body building then that's a totally different dynamic than someone who wants to lose and just be toned. In other words, what is the goal? How do you see yourself after the fat is lost?
You need to get a picture in your mind of how you want to look. We're talking about the finished product.
2 Once you know the goal then you can create a program. Let's say you've decided to body build; you want mass. If you know anything about weight training you know automatically diet plays a major role. You will need a high protein low fat diet, so you might as well begin there. Your calories will need to be cut to 2000 or less for men, 1200-1500 for women.
Since you have chosen to build you will need to train with weights, but for weight loss not gain, at least in the beginning. The fastest way to do this is to use super set techniques, which means no rest between sets. This is a great way to lose weight gain muscle because it increases metabolism for fat burning and develops muscle at the same time.
In the beginning you will do more reps less weight, then when you start to build you switch to less reps, more weight. Doing cardio will help as well for 30-45 minutes, 3-5 days a week.
3 If you decide you just want good muscle tone and to be in shape then you can start out the same way using weights for weight loss along with cardio the same as above. Cardio should always be part of the program if you're trying to lose weight. Calories are also down to 2000 or less for men and 1200-1500 for women.
You can schedule the weight training routine working all muscle groups in one day or alternate days. Be sure to rest muscles you've worked for 24-48 hours this is their developing or growing time. The workout breaks them down and rest rebuilds, if you don't do this you risk over training.
4 Whether you're building or toning you do the same routine in the beginning. The difference will come later when the excess weight is gone, at this point body builders switch to less reps, heavier weight. All others stick to their same routine and as the weight comes off the muscle you've been developing will begin to surface. As long as you use light weight and high reps you will not build, but tone.
5 To create a routine you can join a gym where a fitness instructor can do it for you. Or go to youtube and watch videos on all major muscle groups such as back, chest, shoulders, arms, legs and abs. Then write down at least two for each muscle group this way you can fine tune and target weak areas that need more work.
As you watch the videos pay close attention to proper form this will prevent injuries and result in better muscle development.
For cardio at home I recommend Billy Blanks videos. His workouts are tough and you will definitely lose weight and gain muscle following Billy or I should say trying to follow Billy. He has beginner videos if you need an easier workout.
If you workout with weights doing super set techniques combined with cardio the lose weight gain muscle principle is a given. It's a great way to reach a superior level of fitness quickly. It works! Just give it a try and see for yourself.