Exercise is the key to helping you lose weight

Many people make the mistake of thinking that the way to lose weight is to control what they eat – if only you could avoid those damned chocolate cream cakes, everything would be alright in the world! At the same time, these people often see thinner people scoffing those same foods and get very jealous: ‘why aren’t you fat by now if you eat like that?’

The answer, of course, is exercise. Exercise is a far more potent weapon against fat than changing your diet – it literally burns it off you. If you exercise enough, you can be burning more calories than you could ever hope to consume, leaving you free to fulfil that old diet promise of eating absolutely anything you want.

Sometimes people are put off exercising, believing that they don’t have the time or the money to join the gym or take some other form of regular exercise, but in reality it’s just not true. I’m sure you walk somewhere at some point in your day – jog instead. And you could no doubt manage a few sit-ups while you’re watching the TV of an evening. If you have a dog, take it for longer walks – this has the added bonus of making your dog very happy.

You see, the best forms of exercise are the ones you can do every day, like going up stairs instead of taking the lift, or parking towards the back of the car park when you go to the supermarket. These are easy changes to make that take very little time and effort, but can begin to pay huge dividends quite quickly when it comes to your weight. Then, once you’ve made that first step towards fitness, it’s much easier to find the energy and motivation to really go for it.

Weight Loss Instructions

Obesity is a growing concern in today’s world. By following the given weight loss instructions you can lose weight and maintain a steady weight throughout.

Chinese diet tea

With the intake of Chinese diet tea one can reduce weight and can live slim and trim. Chinese diet tea causes rapid and substantial weight loss. Chinese diet tea prevents the formation of body fat. Experts say that intake of Chinese diet tea significantly increase energy expenditure and also significantly effect on fat oxidation. Chinese diet tea does not contain caffeine that’s why it does not affect heart rate. So it is safe and highly helps in weight loss.

Water

Intake of water helps weight loss. Water has no calories, cholesterol and fat. Studies showed that a high consumption of water does not allow more fat to be deposited inspite of being metabolized into energy and helps in weight loss. So, increasing of water consumption will prohibit fat deposition and in this way you obtain weight loss. Eight to twelve glasses of water help in weight loss.

Free diet plans

Free diet plans are also helpful in weight loss for those people who are busy and don’t have time for shopping and preparing their own meal. Free diet plans are mostly prepared on the recommendation of dietician and nutritionist. Hence, these are specially organized for athletes and dieters as they contain less fat and calories. As a result, by using free diet plans you can lose weight and maintain it steadily.

Balanced and nutritious diet

With balanced and nutritious diet one can lose weight. Balanced and nutritious diet should be according to your own body need. If you want to take balanced and nutritious diet then you must take exclude fat from your diet and should include juicy fruits, green leafy vegetables, roughages, cereals and brown bread which is free from fat and full of proteins.

Why Is Weight Loss So Hard?

Weight loss is a common problem millions of Americans today struggle with. Very few Americans have been successful at losing a desired amount of weight.

The main problem is that most cannot stick to the designated program. For instance, a general weight loss program includes both diet as well as exercise. Most of the time an individual trying to lose weight will at least attempt one of these. Often times what happens is that the exercise may be too strenuous for that person since they must have lacked exercise for so long going back to why they are in such shape.

Another perspective is the diet. Most people looking to lose weight are usually in this pandemic because of eating not only food with high amounts of sugars and fats, but also food in high quantities of these fats ans sugars. This becomes a significant problem because changing old habits for anyone is such a difficult process especially in America since you can’t walk two feet out your door without seeing a McDonald’s.

So in the end dieting or weight loss in general is such a difficult process because of the extreme new “way of life” you would have to adapt to. A recent statistic said that of those who fail to reach an ideal weight goal in a diet actually gain more weight trying the diet rather then losing.

 The reason for this is once you “give in,” you start “binge eating” meaning you eats almost everything in site with no restrictions. This is a one negative impact of dieting viewed by many. Of course most researchers/doctors say diet and exercise are essential for a healthy life, whether losing weight or not.

Milk products against fats

Most of you who are on diet are trying to use less milk. But this strategy might be inaccurate cutting of milk may increase your amount of fats. How does this work? The reason is obvious- lack of calcium slows down combustion of fats. If there is not enough of calcium the effect of ferments, who combust fats, slows down. It is known that daily limit of calcium is about 800mg (this is about 0.5litre of milk).

Calcium in other products:
100 g of milk, yogurt – 125mg;
100g of curd – 150mg;
100g of melted cheese – 740mg;
100g of ferment cheese – 1024mg;

Thus during the day you should have about 3 glasses of milk products: kefir, sour milk, and yogurt. Buttermilk is good for digestive system and it is low calorie. Don’t use cream as it is high calorie and fat product.

1 tablespoon of cream (30%) – 32kcal;
1 tablespoon of cream (10%) – 13kcal;
1 tablespoon of sour cream (30%) – 32kcal;
1 tablespoon of sour cream (10%) – 13kcal;
1 tablespoon of low fat curd – 23kcal;
1 tablespoon of 20% curd – 35kcal;
1 tablespoon of 40% curd – 50kcal;

Express Milk Diet

If you are milk lover and have strong will, we suggest you 3 day diet. You should lose up to 2 kilos. It is not recommended to follow this diet longer. If you want to limit calories- chose 1 – 2.5% fat milk. Always drink additional liquids (about 1.5liter of green mint tea, without sugar, gas free mineral water). You can have couple slices of black bread additionally. 

Day menu:

Breakfast: boiled egg and one glass of milk;
Lunch: half glass of milk;
Dinner: 200g potatoes boiled in water without salt and butter and one glass of milk;
Supper: one glass of milk.

Green Tea Increases Metabolism

Green Tea Extract Increases Metabolism, May Aid in Weight Loss
In a study reported on in the American Journal of Clinical Nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. Whilesome of the effects were originally theorized to be due to the caffeine content of green tea, the researchers discovered that the tea actually has properties that go beyond those that would be explained by the caffeine. 

The same amount of caffeine as was in the green tea, administered alone, failed to change energy expenditure in other studies. This led reseachers to believe that there is some interaction going on with the active ingredients of green tea that promotes increased metabolism and fat oxidation. 

The researchers indicated that their findings have substantial implications for weight control. A 4% overall increase in 24-hour energy expenditure was attributed to the green tea extract, however, the research found that the extra expenditure took place during the daytime. This led them to conclude that, since thermogenesis (the body's own rate of burning calories) contributes 8-10% of daily energy expenditure in a typical cubject, that this 4% overall increase in energy expenditure due to the green tea actually translated to a 35-43% increase in daytime thermogenesis.

Developing A Tight, Lean Body Using Carbohydrates

I just wrapped up a series of weight loss and health enhancement seminars in Florida, and during that seminar I spoke about how I personally break up carbohydrates when working with my personal clients to create a diet that’s going to help them lose weight and develop a tight body.

Now obviously, there’s technically only one form of macro-nutrients known as carbohydrates, and in that category we can break it down into 2 sub-categories known as ’simple’ and ‘complex’ carbohydrates, but when thinking about developing ultimate health, fast fat-loss, or maximizing your metabolism - there’s really a much better way to think about carbohydrates.

Classification 1: Vegetables. This is the class of carbohydrates you should strive to choose from at all times, meaning that you really should have a serving of fresh, preferably raw, vegetables in almost every meal of the day.

Classification 2: Moderately processed carbohydrates like brown rice, whole grain pastas or breads, or other all-natural (organic) products. This class of carbohydrates could be added every once in awhile, assuming that the rest of your diet has been going pretty well so far - but add these sparingly to your diet because they come with none of the real health or weight loss benefits that the carbohydrates in Class 1 have.

Classification 3: Heavily processed carbohydrates like white bread, sugar products, cookies, cakes, etc - better known as ‘junk food’. This category of carbohydrates is the category to avoid if your goal is to lose weight and develop a tight, lean body without dieting too strictly.

Overweight - Can I still be considered healthy

You can be overweight and still be relatively fit. But it depends if the extra weight you carry is muscle or fat. If the extra pounds are muscle, your risk of disease is lower than if this weight was fat. If your extra weight is fat, you are at increased risk of diabetes, cancer and stroke — even if you exercise.

However, this doesn't mean you're not benefiting from exercise if you're overweight or obese. You are. Regular exercise can help reduce the risk of certain diseases. However, your weight is also important to your health. For example, if you're overweight or obese, you can reduce your risk of heart disease if you exercise — but you're still at increased risk of diabetes if you don't lose weight. Also, carrying extra pounds into your 40s and 50s may put you at increased risk of developing diabetes and heart disease later in life — even if you have no other risk factors for these diseases.

Still, it's important to remember that the number on the scale isn't the whole key to your fitness. Even thin people are at increased risk of heart disease if they're not active. The exercise you're doing helps improve your overall health. So keep it up.

Regular physical activity is an essential component to maintaining muscle and a healthy weight. Health experts recommend at least 30 to 60 minutes of moderate-intensity activity five or more days a week. To lose weight, increase the duration and intensity of your exercise, eat a healthy diet and cut back on your portions.