The Top 3 Fat Burning Foods–Surprising Hidden Gems

By Melissa Leave a Comment

In all of my years as a professional Nutrition Specialist, I’ve noticed that most people are shocked to hear some of my picks for the top fat burning foods that are best for weight loss and good health.

I won’t bore you with all of the typical “healthy foods” that you hear about all of the time such as fruits and veggies… everybody knows those. Instead, I’m going to show you some shockers that most people don’t realize are super healthy foods for fat loss.

1. Egg Yolks – yes, that’s right… full fatty egg yolks with all of their fat and cholesterol. By the way, you’ve been mislead about the cholesterol in egg yolks — it actually raises your GOOD cholesterol and helps balance proper ratios, so don’t be afraid of the fat and cholesterol in these little nutrition power packed gems. And if you choose cage-free eggs from free roaming hens, the omega-3 content is higher with a more balanced fat profile.

Egg yolks are also one of the most nutrient dense foods on the planet in terms of vitamins, minerals, and trace nutrients. Trying to list all of the vital nutrients in egg yolks would take up an entire page so I won’t even try that here. Just realize that egg yolks should NOT be avoided in favor of egg whites. Even the protein is more bioavailable when you include the yolks!

So don’t be afraid to eat those delicious and healthy eggs and start burning belly fat faster.

2. Avocados – This is yet another “fatty food” that is also one of the best fat burning foods! Not only that, but avocados make just about everything creamier and more delicious. They are also power-packed with healthy fats, fiber, and antioxidants, as well as vitamins and minerals. The healthy fat in avocados also helps control appetite and fat burning hormones in your body.

Try adding avocado slices or guacamole to everything from morning eggs, salads, sandwiches, and burgers, and starting burning body fat faster! I would definitely consider avocados one of the best healthy super foods.

3. Grass-fed beef – While most beef you see at the grocery store is grain fed beef from cattle that are in poor health and has lower nutrition values and omega-6 to omega-3 fat ratios that are far out of whack, there is a better option… and that is Grass-Fed Beef!

Grass-fed beef is known to have much higher levels of healthy omega-3 fatty acids and lower omega-6 fats (which most people get too much of anyway). Grass-fed beef also contains higher levels of many vitamins and minerals, as well as containing high levels of conjugated linoleic acid (CLA), which is a healthy fat that is known to help muscle building and fat burning.

So don’t be afraid to live it up a little and eat more beef, as long as you choose healthy grass-fed beef instead of grain fed beef. Enjoy and start burning more body fat with these so called “fatty” foods!

If you want to lose body fat faster, check out these 5 tips to Burn Stomach Fat the smart and effective way.
Enjoy, and good luck with your fitness endeavors!
Mike Geary
Author – The Truth about Six Pack Abs

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The 2 Pounds Per Week Rule and How to Burn Fat Faster

By Melissa Leave a Comment

Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.

Why Only 2 Pounds Per Week?

The truth is, two pounds is not the maximum amount you can safely lose in a week. That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results.

The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size. The more body fat you carry, the more likely you’ll be able to safely lose more than two pounds per week. Therefore, we could individualize our weekly guideline a bit by recommending a goal of 1-2 lbs of fat loss per week or up to 1% of your total weight. If you weighed 300 lbs, that would be 3 lbs per week.

Body Weight Vs Body Composition

Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy – I just sweated it off.”

You’ve also probably seen people that went on some extreme induction program or a lemon juice and water fast for the first week and dropped an enormous amount of weight. But once again, you can bet that a lot of that weight was water and lean tissue and in both cases, you can bet that those people put the weight right back on.

The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight).

Why do you hear so many diet and fitness professionals insist on 2 lbs a week max? Where does that number come from? Well, aside from the fact that it’s a recommendation in government health guidelines and in position statements of most nutrition and exercise organizations, it’s just math. The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.

How Do You Lose More Than 2 Pounds Per Week?

Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.

Simply put, you need a bigger calorie deficit.

If you have a 2500 calorie daily maintenance level, and you want to drop 3 lbs of fat per week withe diet alone, you’d need a huge daily deficit of 1500 calories, which would equate to eating 1000 calories per day. You would lose weight rapidly for as long as you could maintain that deficit (although it would slow down over time). Most people aren’t going to last long on so little food and they often end with a period of binge eating. It’s not practical (or fun) to cut calories so much and in some cases it could be unhealthy.

The other alternative is to train for hours and hours a day, literally. People ask me all the time, “Tom, how is it possible for the Biggest Loser contestants to lose so much weight? Well first of all they’re not measuring body fat, only body weight. Then you have the high starting body weights and the large water weight loss in the beginning. After that, just do the math – they’re training hours a day so they’re creating a huge calorie deficit.

But without that team of trainers, dieticians, teammates, a national audience and all that prize money, do you think they’d be motivated and accountable enough to do anywhere near that amount and intensity of exercise in the real world? Would it even be possible if they had a job and family? Not likely, is it? It’s not practical to do that much exercise, and it’s not practical to cut your calories below a 1000 a day and remain compliant. If you manage to achieve the latter, it’s very difficult not to rebound and regain the weight afterwards for a variety of physiological and psychological reasons.

For Fast Fat Loss: Less Food Or Harder Training?

Trainers are becoming more inventive these days in coming up with high intensity workouts that burn a large amount of calories and really give the metabolism a boost. This can help speed up the fat loss within a given amount of time. But as you begin to utilize higher intensity workouts, you have to start being on guard for overtraining or overuse injuries.That’s why strict nutrition with an aggressive calorie deficit is going to have to be a major part of any fast fat loss strategy. Unfortunately, very low calorie dieting has its own risks in the way of lean tissue loss, slower metabolism, extreme hunger, and greater chance of weight re-gain.

My approach to long term weight control is to lose weight slowly and patiently and follow a nutrition plan that is well balanced between lean protein, healthy fats and natural carbs and doesn’t demonize any entire food group. To lose fat, you simply create a caloric deficit by burning more and eating less (keeping the nutrient density of those calories as high as possible, of course).

But to achieve the extraordinary goals such as photo-shoot-ready, super-low body fat or simply faster than average fat loss, while minimizing the risks, I often turn to a stricter cyclical low carb diet for brief “peaking” programs. I explain this method in chapter 12 of my e-book Burn The Fat, Feed The Muscle (it’s my “phase III” or “competition” diet).

The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving. It’s also a psychological break from the deprivation which helps improve compliance and prevent relapse.

The higher protein intake can help prevent lean tissue loss and curb the hunger. A high protein diet also helps by ramping up dietary thermogenesis. A high intake of greens, fibrous vegetables and low calorie fruits can help tip the energy balance equation in your favor as fibrous veggies are very low in calorie density and some of the calories in the fiber are not metabolizable. Healthy fats are added in adequate quantities, while the calorie-dense simple sugars and starchy carbs are kept to a minimum except on refeed days and after (or around) intense workouts.

There’s No Magic, Just Math

In my experience, a high protein, reduced carb approach in conjunction with weights and cardio can help maximize fat loss – both in terms of increasing speed of fat loss and particularly for getting rid of the last of the stubborn fat. It helps with appetite control too. But always bear in mind that the faster fat loss occurs primarily as a result of the larger calorie deficit (which is easily achieved with sugars and starches minimized), not some type of “low carb magic.” If your diet were high in natural carbs but you were able to diligently maintain the same large calorie deficit, the results would be similar.

I’m seeing more and more advertisements that not only promise rapid weight loss, but go so far as saying that you’re doing it wrong if you’re losing “only” two pounds per week. “Why settle” for slow weight loss, they insist. Well, it’s certainly possible to lose more than two pounds per week, but it’s critically important to understand that there’s a world of difference between rapid weight loss and permanent fat loss.

It’s also vital to know that there’s no magic in faster fat loss, just math. All the new-fangled dietary manipulations and high intensity training programs that really do help increase the speed of fat loss all come full circle to the calorie balance equation in the end, even if they claim their method works for other reasons and they don’t mention calories burned or consumed at all.

Beware of The Quick Fix

Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from bingeing and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?

Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don’t gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation.

If you want to be one of those “results not typical” fat loss transformations, it can be done and it may be a perfectly appropriate short-term goal for the savvy and sophisticated fitness enthusiast. It’s your call. But when you set your goals, it might be wise to remember that old fable of the tortoise and the hare, and buyer beware if you go shopping for a fast weight loss program in today’s shady marketplace.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
www.BurnTheFat.com

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.BurnTheFat.com

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The Truth About Fast Weight Loss

By Melissa Leave a Comment

WEIGHT LOSS POP QUIZ: What are 3 things that ALL 8 of these advertisements have in common?

“Burn 30 lbs in 3 weeks – no diet!”

“Lose 9 Pounds Every 11 Days!”

“Lose a pound a day without diet or exercise!”

“Lose 2 pounds a day without dieting!”

“Lose 30 pounds In 30 Days!”

“Lose 20 lbs in 3 weeks!”

“Burn 30 lbs in 25 days!”

“Lose 10 Pounds This Weekend!”

ANSWER: (1) They are all FALSE, (2) they are all DECEPTIVE…

I just did an Internet search for “how fast should you lose weight” and these are just a small sample of ACTUAL ADS that are running this very moment. They sure are enticing, aren’t they? They play on your emotions and on your desire for instant gratification.

But did you know that…

(3) these claims are all actually ILLEGAL, says the Federal Trade Commission (FTC)

“We have known for some time now that there is a serious problem with weight-loss product advertising,” said FTC Chairman Timothy J. Muris. “Reputable marketers continue to take care to avoid false and misleading claims, but it appears that too many unscrupulous marketers are making false claims promising dramatic and effortless weight loss to sell their products. It is not fair to consumers; it is not fair to legitimate businesses, it is illegal, and it will not be tolerated.”

You might be asking, “Ummm, if it will not be tolerated, then why do we keep seeing these ads?” Ah yes, well, God bless the Internet, On Google, you can put up an ad and have it showing in 15 minutes. You can then have it taken down just as fast. Same goes for websites. The FTC couldn’t keep up with OFFLINE false advertising, how are they possibly going to keep up with it ONLINE??? And it’s only going to get worse.

There’s only so much the FTC and other consumer watchdog organizations can do. It’s up to YOU to educate YOURSELF and know the red flags and warning signs of bogus weight loss claims.

Here’s what else the FTC says about why these types of advertising claims are so damaging:

  • “The deceptive promotion of quick and easy weight loss solutions potentially fuels unrealistic expectations on the part of consumers. consumers who believe that it really is possible to lose a pound (of fat) a day may quickly lose interest in losing a pound a week.”
  • “The proliferation of “fast and easy” fixes undermines the reality of what it takes to lose weight. People who need to lose weight are buying empty promises.”

I believe that the weight loss education industry has been knocked a few steps backward in the last few years due to (1) the internet and (2) the horrendous reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest. The winners (or shall we say, the “losers”, as if that’s a flattering title to earn), are rewarded generously with fortune, fame and congratulations.

These shows are damaging and despicable. I’m shocked that so many millions tune in and I’m even more surprised how many people think this garbage is “inspiring.”

Let’s face it. Everyone wants to get the fat off as quickly as possible – and having that desire is not wrong – it’s simply human nature. Patience is the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now!

Like the FTC said, with what we see on TV these days and with web page after web page of fast weight loss claims, you actually start to believe it’s doable and you’re no longer interested in a healthy 1-2 lbs weight loss per week. In fact, you even see people with your own eyes losing weight incredibly fast. How do you deny it’s possible when you see THAT?

Well, the answer comes to you when you expand your time perspective and see where those people are 6, 12, 18 months from now. Deep in your heart, you KNOW the answer…

The faster you lose weight, the more muscle you will lose right along with the fat, and that can really mess up your metabolism.

An even bigger problem with fast weight loss is that it just won’t last. The faster you lose, the more likely you are to gain it back. It’s the the “yo-yo diet effect” – weight goes down, but always comes back up.

What Really Matters Is Not How Much WEIGHT You Lose, But How Much FAT You Lose

Where did your weight loss come from? Did you lose body fat or lean body mass? “Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water…

Don’t Be Fooled By Water Weight Losses

One thing you should also know is that it’s very common to lose 3 – 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets (because low carb diets deplete glycogen and every gram of glycogen holds 3 grams of water). Just remember, its NOT all fat – WATER LOSS IS NOT FAT LOSS – AND WATER LOSS IS TEMPORARY!

The only way to know if you’ve actually lost FAT is with body composition testing. For home body fat self-testing, I recommend the Accu-Measure skinfold caliper as first choice. Even better, get a multi site skinfold caliper test from an experienced tester at a health club, or even an underwater (hydrostatic) or air (bod pod) displacement test.

From literally hundreds of client case studies, I can confirm that it’s rare to lose more than 2 to 3 lbs of weight per week without losing some muscle along with it. If you lose muscle, you are damaging your metabolism and this will lead to a plateau and ultimately to weight relapse.

The Biggest Weight Loss Mistake That Is FATAL To Your Long Term Success

Lack of patience is one of the biggest mistakes people make when it comes to losing body fat. If you want to lose FAT, not muscle, and if you want to keep the fat off for good, then you have to take off the pounds slowly (of course, if you want to crash diet the weight off fast, lose muscle with the fat and gain all the fat back later, be my guest!).

This is one of the toughest lessons that overweight men and women have to learn – and they can be very hard learners. They fight kicking and screaming, insisting that they CAN and they MUST lose it faster.

Then you have these TV shows that encourage the masses that rapid, crash weight loss is okay. To the producers of these shows, I say SHAME ON YOU! To the personal trainers, registered dieticians and medical doctors who are associated with these programs, I say DOUBLE SHAME ON YOU, because you of all people should know better. These shows are not “motivating” or “inspiring” – they are DAMAGING! They are a DISGRACE!

The rapid weight loss being promoted by the media for the sake of ratings and by the weight loss companies for the sake of profits makes it even harder for legitimate fitness and nutrition professionals because our clients say, “But look at so and so on TV – he lost 26 pounds in a week!”

Sure, but 26 pounds of WHAT – and do you have any idea what the long term consequences are?

Short term thinking… foolish.

Do it the right way. The healthy way. Take off pounds slowly, and steadily with a sensible lifestyle program like my Burn The Fat, Feed The Muscle system that includes the important elements of cardio training, strength training and proper nutrition.

Measure your body fat, not just your body weight, and make this a new lifestyle, not a race, and you will never have to take the pounds off again, because they will be gone forever the first time.

Tom Venuto, author of
Burn The Fat Feed The Muscle
http://YOURAFFID.burnthefat.hop.clickbank.net

Founder & CEO of
Burn The Fat Inner Circle
http://YOURAFFID.burnthefat.hop.clickbank.net/?page=inner_circle

About the Author:

Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World’s Best Bodybuilders and Fitness Models. Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing 3.7% body fat level without drugs or supplements. Discover how to increase your metabolism and burn stubborn body fat, find out which foods burn fat and which foods turn to fat, plus get a free fat loss report and mini course by visiting Tom’s site at: www.BurnTheFat.com

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A Type of Trans Fat That Burns Belly Fat?

By Melissa Leave a Comment

As a Certified Nutrition Specialist, I usually shock people with this fact… it’s true that there is a type of healthy natural trans fat that actually helps you to burn off abdominal fat.

Sounds far fetched, but it’s true.

First of all, as I’m sure you’ve heard a million times by now, artificial trans fats in our food supply from hydrogenated oils are one of the most unhealthy foods (if you can actually call it suitable to eat) you can put in your body.  Artificial trans fats cause everything from obesity to various cancers to heart disease, and more.  They are pure evil, and everyone knows by now that this is a fact.

Stay away from artificial trans fats from hydrogenated oils at all costs!

However, what most people don’t know is that there is a specific type of natural trans fat (yes, it occurs naturally) that can actually stimulate fat loss and lean muscle building.

This specific type of natural trans fat actually occurs in the meat and milk from ruminant animals such as cattle, goats, sheep, venison, bison, kangaroo, etc.  It is called conjugated linoleic acid (CLA), and is not only known to help prevent cancer, but is also a potent fat burner. 

CLA is highest when these animals are grass-fed instead of grain-fed.

Now before you think that you can just buy the CLA supplements that you’ll see most supplement stores selling…

WARNING: Do not buy CLA supplements!  The only form of healthy CLA is from grass-fed ruminant animals such as grass-fed beef, bison, lamb, etc.  The CLA that’s found in CLA pills is an artificially created form that is a different isomer than the natural CLA isomer found in grass fed meat or dairy.  The CLA isomer in the pills is NOT a healthy form, and will not benefit you.

Only the CLA that you get naturally from grass-fed ruminant meats actually has health benefits and can help increase fat burning (particularly from stomach fat) and building lean muscle, which helps increase your metabolism.

While most trans fats (the artificial ones) will just make you unhealthy and fat, now you know that there actually is such a thing as a healthy natural trans fat that makes you burn fat instead!

If you liked this unique tip to burn belly fat with grass fed meats, I have tons more Fat Burning Tips here to give you a leaner, healthier body.

Enjoy… and good luck on your lean healthy body!

Mike Geary
Author of the best-seller: The Truth about Six Pack Abs
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Eating Habits Most Conducive To Great Weight Loss

By Melissa Leave a Comment

Ever heard of the phrase, ‘You are what you eat’? Without a doubt that is part true, and you should already know that your calorie intake is going to be inextricably tied to your weight loss efforts. By consuming less calories, you’ll force your body to burn through fat – that much is common knowledge.

However losing weight isn’t just all about what you eat, it is about how you eat as well!

What the above statement means is essentially that your eating habits can play as big a role in your weight loss efforts as the actual content of your meals does. Many people don’t realize this, but eating habits can form a powerful weight loss tool, if you channel them correctly.

So let’s start off by learning a few of the best eating habits that you could foster:

Eating many regular but ‘smaller’ meals

Most people eat 3 main meals a day that are spaced out about 4 to 5 hours apart. As such, by the time they’re done with one meal and ready for the next, they’re pretty ravenous and this can often lead to overeating.

If you were to instead eat more ‘small’ meals throughout the day, you’ll find that you’re not exposed to this risk, and at the same time will give your body more time to metabolize the food and use up the energy that it gains from it.

Consume lots of water

Water is simply irreplaceable and you should be drinking at least a liter or two a day. More importantly though, for weight loss, consuming water is going to ensure that you don’t end up having hunger pangs, and overeating when it comes to meal time.

Never eat late at night

Wherever possible, try to ensure that your very last meal is at least a whole 4 hours before you go to sleep. That should allow your body ample time to use up the energy gained from it, so that there isn’t any excess energy to be stored as fat when you sleep.

Snack on fruits wherever possible

Occasionally we all crave a snack in between mealtimes, but if you can avoid fattening chocolate bars and sweets and instead much on an apple or orange, you’re going to find that you’re going to be cutting down on your calories a lot.

Each of these four habits will play an important role in your weight loss regime, if you start to foster them. Not only will you find that your calorie intake is reduced by cutting on overeating and high-calorie snacks, but you’ll also find that your newfound eating patterns allow your body to work through whatever calories you do consume in a more efficient manner.

End of the day, this will add up to a powerful edge in your efforts to lose weight, as you’ll quite literally be helping your body to properly make use of the energy it gains from food.

And that is something that is certainly worth acquiring these habits for!

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Easily Fit a Weight Loss Plan into Your Daily Routine

By Melissa Leave a Comment

If ever there was a common problem faced by most working adults when it comes to losing weight it’s this one: There simply aren’t enough hours in the day to be able to devote enough time to it.

After all, your daily routine probably consists of waking up early, going to work, grabbing lunch at the most convenient place possible before going back to work, and then finally grabbing dinner somewhere before going home utterly exhausted from the day.

Even if you do have a few hours left free after you go home, chances are you already have other commitments including family, that you need to attend to.

Now if this sounds familiar, you’re not alone. Countless other working adults are in the same shoes and it’s no surprise that you’re having trouble finding the time to fit in a weight loss plan into your busy schedule. But although it may be tough, it isn’t impossible.

Here’s how you start:

Find a diet that you can stick to

Don’t try to go for any specific diet if you’re not going to be able to pick and choose what you eat while you work. Instead, try some alternatives with the sole idea of cutting down on your average calorie intake.

Bring some fruits to work to snack on as and when you can, and then eat a smaller lunch if you have to go out. Also, drink lots of water throughout the day, so that your appetite remains under control. Simple enough, right?

Of course this is just an example. End of the day, the idea is to cut on your calories, so as long as you can find something that works for you, go with it!

Choose between gym workouts or home workouts

Sometimes there’s just no time to go to the gym, especially if it is located quite a ways away, and you’re going to waste time traveling to it before you head home. So what you could do instead is just workout at home.

Alternatively, you could wake up earlier and get in a quick workout at the gym before you start work.

Really, the choice is yours, but the idea is to choose the most convenient option to fit into your lifestyle. If you really can’t find any time, even just 20 minutes of some exercise or other before you go to sleep is better than nothing at all and shouldn’t be too hard to squeeze in!

Notice how fitting in a weight loss plan is all about finding what you can cope with and going with it? For working adults, that really is the key that they require.

Don’t opt for the ‘best possible option’, instead opt for the ‘best possible option that is convenient for you’. If you do this, you’re far more likely to end up sticking to your weight loss routine, which is the most important thing in the long run.

After all, being on the ‘best’ option is pointless if you quit after a week, right?

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Top 10 Insane Weight Loss Tips and Tricks

By Melissa Leave a Comment

Want to lose weight fast? Tired of getting all the wrong information from all the wrong sources? Well, if you are keep reading because we’re going to be going over the top 10 insane weight loss tips and tricks to help you get the most out of your efforts.

Most people gradually despair and start to feel that they’ll never lose weight simply because they’ve been given the wrong kind of facts, or are simply on an approach that is never going to work. These tips will help solve problems like that, and provide you with an invaluable base from which to work from, so let’s get started:

Eating more meals per day is good for you. But each of those meals should be smaller than a ‘regular’ meal. By consuming 5 ‘small’ meals a day as opposed to 3 ‘big’ ones, you’re more likely to feel full and thus not overeat. Also, you’re going to give your body an easier time of absorbing the energy that you gain from the food, and thus not store it as fat!

Try to plan your meals ahead as much as possible. That way you won’t risk being caught out and having no choice but to eat some notoriously bad and unhealthy meals that just pack on the calories.

Drink water as often as possible, as it will help you to stay hydrated and will also help ensure that you don’t feel ravenously hungry and end up overeating.

Exercise as much and as often as you can. Even something as simple as climbing the stairs to work instead of taking the lift is better than nothing, but if you can, set aside 40 minutes a day for a quick workout.

Set your goals and stick to them. Make sure they’re realistic goals, but challenging enough that they keep you motivated.

Try different types of ‘healthy’ food so that you don’t get bored of eating the same types of greens constantly. Nowadays there are a lot of options out there, so be sure to take advantage of them.

Combine cardiovascular exercise with weight training so that you’re better able to start toning up your body muscles, look great, and have a faster metabolism.

Don’t ever, ever, go on crash diets that will just probably end up backfiring on you.

Eat as many fruits and vegetables as you want, but try to cut down on consuming too much fat. When eating meat, be sure to remove the skin if possible.

Avoid late night snacks or having ‘supper’. If you eat before you sleep, your body won’t get the chance to work off all the energy it gets and is more likely to end up storing it.

All that sounds easy enough doesn’t it? Everything said and done, weight loss really can be as simple as following these 10 tips, and they’re undoubtedly going to serve you well when you decide to put them to use.

Nothing could be easier!

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Total Body Exercises that Will Dramatically Help Weight Loss

By Melissa Leave a Comment

Know what the problem with losing weight is? More often that not even after you actually begin to succeed, you find that you’re actually not really succeeding quite the way that you hoped you would be.

While certain parts of your body may certainly be slimming down, others will stay stubbornly flabby, and this can make your shape look even a little worse than you thought it was to begin with.

Mainly, the reason why this happens in the first place is because your body isn’t really programmed to lose weight uniformly. Instead, it loses weight in direct response to what you’re doing and which parts of your body you’re working most.

Due to that, if you’re doing something like walking or running, you’ll find that it’s your legs, and possibly arms that end up slimming down the most, whereas your belly area and even inner thighs will not slim down as much.

Naturally, the solution to this is simple: Total body exercises.

Some exercises out there are just better at encouraging uniform weight loss than others, mostly because they use a wide array of muscles throughout the body and thus help you to mold yourself into a more desirable shape.

Using a wide array of muscles also has the dual advantage of toning the muscles in those areas too, which means that whatever flab does remain is better supported by the lean muscle bulk that you’re going to be building up there too. End of the day, this is going to help you even more than the actual fat loss will.

How about we take a look at three types of exercises in particular that will help you with a total body workout:

Swimming

How many times have you enviously looked at the perfect bodies of swimmers? Well, now you know how they get those types of bodies, seeing as swimming is a total body workout that really does help a huge number of different muscle groups.

What’s more, it is a form of resistance training too, so it serves as a strength building exercise as well.

Rowing

Just like swimming, rowing is going to work just as many muscle groups, and also is a form of resistance training and so it shares similar benefits. All in all, this is a great way to work out, although it might be difficult if you don’t have the necessary equipment (and lake!).

Aerobics

Definitely the most accessible of the three, aerobics by nature is geared towards providing as complete a body workout as possible, and it is something that you can even do from the comfort of your own home!

If you like swimming, great! If you have the necessary prerequisites for rowing, that’s great too! But otherwise, aerobics is probably going to be the single-best option that you have in terms of getting in a total body workout.

And now that you realize just how important these workouts can be, that’s definitely what you want, right?

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Answering the Big Question of Weight Loss: Supplements or No Supplements?

By Melissa Leave a Comment

In today’s high-tech day and age where medical science has been able to accomplish so much, there are numerous drugs surfacing here and there that claim to be the ‘answer’ to the problem of weight loss.

Most of these term themselves as ‘supplements’ and each claim to hold the secret to helping people lose weight quickly and in the easiest way possible.

But do they work?

Truth be told, many people have had numerous bad experiences with supplements and that has led to a number of widely circulated horror stories cropping up regarding them. As such, supplements are nowadays widely regarded as being nothing more than scams and are treated with a great deal of skepticism.

Still, for every horror story there is an equal number of astounding success stories. Some people have reported experienced compelling weight loss when they take certain supplements, and this makes people wonder as to whether or not there is more to these supplements than the skeptics think.

To understand what supplements do, it is important that you understand how most work. In general, most supplements end up doing one or more of the following:

Aid in appetite control
Help boost metabolism rates
Assist the digestive system

As you should see, each of these three has the potential to aid weight loss.

For starters, appetite control is an important aspect of avoiding overeating or binge eating, as it is otherwise known. Many people who are overweight generally have problems controlling the amount that they eat, and so this is something that is truly valuable and can cut out that factor entirely.

Similarly, people with low metabolism rates are constantly at risk of gaining weight, and by giving them a quick boost to their metabolism rate, they’re going to be better able to work through any excess energy that their body has and thus not store it as fat.

Lastly, assisting the digestive system has been known to really streamline its tasks and allow it to metabolize food a lot faster. In turn, this means that you’re less likely to be metabolizing food while you sleep, and then just storing all the excess energy too.

In a nutshell, supplements that do any of the three above tasks which we’ve just discussed definitely have the potential to help you lose weight. However the big question is: Do they work as advertised.

When it comes to that, there is no easy answer. Sure, most supplements can help, but if they have claims that are more outlandish than realistic, then they probably aren’t going to work as you expect them to.

When used to aid weight loss, supplements can be a valuable tool, but at the end of the day if they’re not accompanied by other efforts to lose weight, you’re probably not going to get very far.

Bottom line: Supplements can be a help, but they’re no ‘miracle cure’.

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