6 Foods That Help You Lose Weight And Get Rid of Belly Fat Fast

A key to your overall health is to eat the kind of foods that will help you lose weight. And changing your eating habits to include whole, natural foods that are rich in fiber and low in calories is the key to losing body fat.

Foods That Help You Lose Weight -

1. High Fiber Food.

   A diet high in fiber helps you to feel fuller between meals - best of all high in nutrition, and low in calorie.

   Fiber acts like a sponge in your bowel, and soaks up water around it and swells to a bulkier form which helps to slow down the emptying of the stomach.

   That is where the feeling of fullness comes from.

   Make the effort to eat 3 servings of fruit and 3-5 servings of vegetables per day.

2. Lean Protein

   Great for the muscle tissues - and the amino acids found in protein are more difficult for the body to metabolize than either fat or carbohydrates.

   In other words, the body requires more energy to burn protein than other nutrients.

   The body also doesn't store protein as efficiently as it does carbohydrates or fat - and in turn requires more oxygen and increases the feeling of fullness and satisfaction after eating.

3. Low Fat Foods

   Much better than the bad kinds of fat like the 'trans fat'

   Our body needs fat to function, hence make the choice to cook low fat foods.

   But on one condition, you can't eat more than you normally would. No matter how good the calories are, eating too many calories during the day will result is weight gain.

4. Good Carbohydrates

   We need carbohydrates in our diet.

   Avoid the bad, refined carbohydrates like potato chips, white bread, donuts and others - as most of the good nutrition has been stripped away.

   This is why refined carbohydrates are so damaging to weight loss plans

   The next time you eat carbohydrate - think natural.

   Your carbohydrates should come from foods such as, fresh organic fruit, vegetables, salads and healthy grains like; organic brown rice, buckwheat, oats and rye bread.

   All of these foods are in their natural state as nature intended.

5. Drink Water

   Research shows that snacking in particular is often the result of mistaking thirst for hunger.

   Drinking plenty of water during the day will control hunger - best yet, has no calories!

   So forget the soda drinks and eliminate all kinds of liquid calories from your diet.

6. Have Snacks

   The next time you snack, do it on healthy foods.

   Instead of turning to a bag of chips or cookies, reach for a piece of fruit instead. Nuts or seeds would be an even better choice with high protein, high fiber, and healthy fat. Snacking also increases your metabolic rate, burning 10 per cent more kilojoules.

Magic Diets don't exist.

Simply eating the foods will not help you lose weight -- but makes it easier to lose your body fat.

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Weight Loss Ebook - The New Weight Loss Bibles?

Weight loss ebooks can do wonders for your weight loss efforts, but it seems like only a fraction of the population even know what an ebook is and how it can help them. Ebooks are much more useful than regular books as they can contain live web link and video etc, and most of them are available by instant download. Read on to find out whether a weight loss ebook can help you.

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A great thing about weight loss ebooks is that you can get them instantly. If you feel like you need to get some help and advice for your weight loss efforts, thanks to these ebooks you can find real expert advice from your own armchair. Gone are the days where you would need to visit your library or bookstore, as you can buy weight loss ebooks online and then get an instant download so you can be reading it within seconds.

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Organisation is another things that's very convenient about weight loss ebooks. Many of them will come with some kind of pre-designed spreadsheet, which you can then print out and use for your food diary/calorie counter or whatever you need. This is very helpful, as it enables you to really stick at it and see the benefits much sooner than if you were just trying to lose weight unaided.

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The truth - sometimes the guys behind the weight loss ebook will be more willing to tell the truth than the guys who publish the regular books. You can find some real shocking medical stuff in some of the ebooks, and it goes a long why to explaining the problems of being overweight. For example did you know there is a kind of plaque that lives in your gut and hampers proper digestion? Scary huh?

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You can learn to lose weight the way that's right for you - a weight loss ebook like this will often have lots of different viewpoints and perspectives in it, so you can take your time and make a choice that you are comfortable with. It's not going to be all about losing weight on some fad celebrity diet which only lets you eat slices of beef with celery shavings or whatever.

Weight loss ebooks, like many other kinds of ebooks, are starting to have a bigger place in society as the internet becomes a more familiar part of life. If you aren't aware of such things you really could be missing out. Check out the links below to see 3 of the best weight loss ebooks, one of them will even show you how to remove the plaque from your gut.

CLICK HERE to see the 3 best weight loss ebooks available - You'll even see pictures of the plaque living in YOUR gut right now

CLICK HERE for the best weight loss resources on the net - we'll even show you how to get a free weight loss book right now

Emma Green is the webmaster at http://www.fastweightlossreview.com

Weight Loss Questions Answered

Here are probably more myths and misconceptions about weight loss than there are solid facts. Let's take a look at some of the questionable claims about weight loss made in other diet books and on weight-loss products, and try to separate fact from fiction.

Can you boost metabolism?

You learned about metabolism and the role it plays in eating and weight loss. You know that the thyroid gland is your body's metabolism meter. Although there are metabolism boosters on the market, the only safe way to speed up your metabolism is through exercise.

Unsafe metabolism boosters

There are several diet supplements sold in health food and vitamin stores, through the mail, and on the Internet that claim to speed up metabolism. Some of these are just plain useless, others are downright dangerous.

The trouble with these preparations is that they are not regulated by the Food and Drug Administration (FDA), the federal agency that verifies the safety and effectiveness of prescription drugs. As long as they do not make claims to cure a disease, the manufacturers of these products can advertise and sell them to gullible consumers. From time to time, enough cases of harm come to the attention of authorities that a product is taken off the market - but others soon take its place.

Some over-the-counter weight-loss supplements contain thyroid extract from animals or other substances that act like the thyroid hormone. These speed metabolism by artificially, producing hyperthyroidism. People who take these preparations do lose weight, but they also develop other symptoms of an overactive thyroid, including nervousness and tremor, diarrhea, bulging eyes, racing heartbeat, excessive sweating, and heat intolerance. The FDA is trying to get at least one these products off the market, warning that it can cause heart attack, stroke, and other serious medical problems.

Do not swallow anything - not the claim, not the product that says it will speed your metabolism. You are wasting your money or jeopardizing your health or both!

A safe alternative

The only way to safely and effectively increase your metabolic rate is with exercise. The harder you work, the faster your metabolic rate. This is nature's, way of responding to increased energy demand. A vigorous exercise session will raise your BMR for many hours. There are so many health and weight-loss benefits to this approach that it's hard to understand why anyone would try anything else.

Am i Losing weight or water?

You are losing both. When stored glycogen is converted to glucose for energy, it releases three parts water for every one part glucose. The glucose is used for energy and the water is excreted in urine.

Water is pretty heavy stuff. Every fluid ounce weighs about an ounce, so a cup weighs about half a pound. (That makes it simple to remember!)

But if you are losing a lot of water weight, you have to be sure to replace it. Drinking more water won't make you fat, but it will replace the water lost during the "breakdown" phase of metabolism. And it will help carry away the waste products. Drinking lots of water is especially important when weight loss is rapid, or when you are increasing activity and losing additional water through sweat. But it is a good idea for everyone.

What about genetics?

"Fat just seems to run in my family", "Everyone on my mother side is thin, but my father side of the family is overweight." "I can't do their anything about my weight. It's genetic!" You've undoubtedly heard people blame their overweight on genetics, and maybe you've done this yourself.

Although it is true that genes contribute to BMR, body type, and other factors that influence weight, no one is doomed to obesity by genetics.

Diet, exercise, and other lifestyle habits also "run in families," but they have nothing to do with genes. These are behaviors children pick up and carry into adulthood, and then pass along to their children. If your family has a history of sitting around and eating junk food, that probably explains the "family fat." If, on the other hand, your family history includes sports and other outdoor activities, you and your relatives may all be slim and trim.

You cannot change your genes, but you can change your eating and exercise habits.

Especially if there is a tendency to overweight or weightrelated health problems in your family, you should cut down on fats, eat a balanced diet with plenty of complex carbohydrates, and incorporate a minimum of 30 minutes of moderate exercise into every day.

If you are overweight, you should begin a program to lose weight and maintain that loss. And if you have children you should set a good example. Simply put: Healthy living, including eating wisely and being active, can run in families too.

Read more on How to lose weight. Check out for daily diet plans and diet supplements.

Negative Calorie Foods - Aiding Weight Loss and Increasing Metabolism

While all foods contain at least some calories, there are some that are classified as negative calorie foods due to their overall affect on the body. This simply means that these particular foods use more caloric energy to eat and digest than they actually contain to begin with. The calories from these types of foods are more difficult to breakdown and process, making the body work harder to digest them, thus burning more than the foods original caloric content.

If we gain weight when we take in more calories than we expend, it only stands to reason that if we take in less calories than we burn, we will then lose weight. Roughly ten percent of our total daily caloric intake is actually used to process and digest the foods that weve eaten. If we decrease the calories we ingest, add more negative calorie foods to our diets while increasing our level of physical activity, the result is healthy weight loss and an elevated metabolism.

A perfect example is a piece of cake that contains roughly 400 calories, but that also uses up 150 of those calories to eat and digest it. This then leaves a net gain of 250 calories, which of course turn into fat. Now, if instead you decided to eat a salad that contained 250 calories, but uses 400 calories to completely digest, you will have actually burned 150 calories simply by eating the salad. If you ate a piece of fruit that contained 100 calories but used up 200 calories worth during the digestion process, you will have burned an extra 100 calories just by eating the fruit.

The more negative calories that you can incorporate into your diet while maintaining a regular exercise program, the more fat you will ultimately burn. Negative calorie foods should always be prepared fresh and naturally without any added ingredients such as butter or salt, which would only counteract the foods negative caloric affects. Negative calorie foods generally have a high fiber content, which is essential for dieters as it allows the body to feel fuller longer. Fiber also causes the body to work harder to process and breakdown the foods weve eaten.

Although water isnt considered a food, ice cubes can be used as a negative calorie source. Water contains no calories at all, but the body must put forth energy to consume the ice, and also to compensate for the decrease in body temperature. Many dieters use frozen sugar-free juice cubes as healthy treats that also require the expenditure of more calories than they actually contain.

When following a diet rich with negative calorie foods, its important to remember that these foods are comprised mostly of water and fiber, and while they are healthy, they also lack key nutrients, proteins, and certain vitamins and minerals that the body needs to thrive.

Some vegetables that are considered to be negative calorie foods are:

Asparagus
Beets
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Chili peppers
Cucumbers
Endives
Garlic
Leeks
Lettuce
Onions
Peppers
Radishes
Spinach
Turnips
Zucchini

Some fruits that are considered to be negative calorie foods are:

Apples
Blackberries
Blueberries
Cranberries
Guava
Grapefruit
Honey dew melons
Lemons
Limes
Mangoes
Oranges
Peaches
Pineapple
Plums
Raspberries
Tangerines
Tomatoes
Watermelon

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3 Weight Loss Motivation Tips You Have To Know About To Succeed

Maintaining your motivation to lose weight through a diet process is an extremely important thing. It'll make it easier to stick to the diet for a long time and will help you to make the most of it. However, diet motivation is a hard thing to maintain since a diet is a time when you do restrict yourself somewhat on what you can eat and the way you lead your life. So how can you do this? This article will provide some tips for just that.

3 Weight Loss Motivation Tips

1. Enlist the support of your loved ones - Your environment greatly affects your motivation to lose weight. For this you need to support of your friends and family. After all, it'll be pretty hard to stick to a diet if your family eats candy and fried food at the same table where you eat. Believe me, if you state your goals to your family, they'll be willing to help you. Even your children will be glad to pitch in. They'll serve as a force which will help you find motivation to lose weight and to maintain it.

2. Don't compare yourself to other people - There will always be someone who loses weight faster and easier than you. But what difference does it make? You should concentrate on yourself alone. If you succeed in losing weight, that's the main thing. Even if your weight loss rate is slower than some people's, as long as you're losing weight, you're doing great. Keep up your weight loss motivation. You deserve it.

3. Paint a picture of your future - You started this weight loss process for a certain goal: you want to look better, be healthier, and feel better. I want you to create a mental image of how your life will be like when you have attained those goals. This will serve as a beacon for you whenever you feel slightly down during the diet and will help you maintain your weight loss motivation. If you keep your goals in front of you, you will have something that's worth dieting for. As you approach your goal, it'll be even easier to stick to your diet and make it work better for you.

I hope these 3 weight loss motivational tips will help you to lose weight and keep it off forever.

Click Here For More Weight Loss Motivation Tips.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about weight loss motivation, click here: Maintaining Weight Loss Motivation With These Easy Steps.

Weight Loss Programs

Weight loss does not only hinge on watching the food that you eat and the pounds that you lose. It is focused more on an individual's overall health. In fact weight loss programs should never be about lifetime denial and abstinence from foods that make you happy. The ideal weight loss program allows one to adopt an enjoyable eating plan that is not tedious to follow. There are no drastic restrictions on the food and it does not subject you to extreme hunger. One eats well and eats right; there is variety as well as volume, the choices are pro healthy heart and a healthy mind. If serving sizes and the number of servings are adhered to, then the uphill task may be difficult but certainly not unachievable.

Exercise even if moderate is an essential component of any weight loss program. When one is active, one is using up calories that have been accumulated while eating. No activity means that the calories pile up and so do fat cells. Physical activity is not the same as exercise while both are recommended to make a weight loss program a success. Physical activity may just mean being active around the house like cleaning, dusting, mowing, gardening etc. Exercise is the activity which is undertaken as a regime on a regular basis in a repetitive manner with varying intensity. Any form of strenuous exercise needs the doctor's advice more so if one has a medical condition. It is advisable not to push oneself to the limits where there is the possibility of a breakdown. One's stamina and physical fitness can be built up gradually by following the regime regularly. Patience is definitely the name of the game.

If one is clear about the ideal weight that one wants to achieve, then the trick is to start right away and to stay motivated. Remember, there are no magic tricks waiting to happen out of weight loss pills and diet programs. Emphasis on the targets, your determination to follow and achieve what you have set out to do and the motivation to keep your goals in sight makes the seemingly impossible, possible indeed. It is not the weight loss program that is a sure bet, it is your will, your resilience and your endurance that can turn it into a sure bet!

We have a list of some of the best weight loss programs along with diet & exercise programs available. Find a healthy diet fitness program with TopHealthSpot.com online.

The Weight Loss Transformation Mindset

Sometimes we get caught up. We forget how powerful we really are. Well, I want to remind you of exactly that. YOU are POWERFUL. Yes, I know sometimes we stumble through our articles and we scroll through looking for something that might interest us as we then proceed to keep looking. But I want you to know that I'm speaking to YOU.

Right NOW in this moment. And I don't care how much you've stumbled in the past. The truth is that we ALL have fears. We all have times of self-doubt and uncertainty. We all have times where we wake up early in the morning and we just don't feel like facing the day. What do most of us do in these situations? We turn to outside sources of pleasure. We put off being our inner ideal until 'tomorrow.'

We justify. And when you fast forward a life of procrastination, you'll be watching a film of regret. But you know what? Sometimes this isn't the end of the world. Maybe there's someone out there that is 100% perfect. I can tell you that I'm certainly not. And yes sometimes you DO need to be hard on yourself if you behave like this. Raising your standards...

But ultimately there comes a time when you move beyond that. To something even bigger and more encompassing. You're stress and anxiety is replaced by an inner sense of calm and ROCK SOLID CONFIDENCE that nothing or no one can shake.

In an instant, you have had enough of petty games and nonsense. You realize EXACTLY what you want and you are filled with the *awareness* that you will do whatever it takes to get there. You will NOT fail yourself. If you stumble so be it - but you know exactly where you're going. And that's when it becomes only a matter of time...

I honor you. Take this moment to sit up straight, take a full and deep breath... and recognize your GREATNESS. Smile. I'm grateful to have the opportunity to speak to you b/c anyone who is focused on progress and growth is a winner in my book. And the fact that you're reading these words indicates exactly that. In closing let me ask you:

What would it take to create that inner sense of confidence and power that *inevitably* leads to you manifesting the body and health that you desire?

To learn more visit http://www.LivingLifeLean.com to sign up for a free 10 Day eCourse and discover how you too can live in a lean, strong and energetic body.

Three Exercise You Can Do At Home To Help Lose Weight Without Realising Your Exercising!

Many people dont like to go to the gym. They dont like to go for a run, a bike ride, a swim. They dont like to think theyre exercising because they think its too much like hard work. Are you one of those people?

There are exercises you can do at home that are great for burning calories and the best thing is, you wont have a clue that youre doing it.

The first thing you should do is get rid of your TV remote control. Lock it up for a while. You wont need it. Instead of using the remote control, you are going to physically get up and walk over to the TV to change the channel. This might sound stupid, but think about it. How many times do you change the channel every day? How much walking could you do if you manually changed the channel? You shouldnt be watching much TV in the first place if you want to be losing weight, but at least manually channel surfing you will be burning some calories.

Secondly, you can easily burn calories while youre on the phone. How long do you spend on the phone every day? Perhaps an hour, perhaps two, perhaps more! What if during this time you could be exercising? You can! If you have a cordless phone then while talking on the phone you can be walking around the house, walking up the stairs or doing any physical activity that will contribute to burning calories.

Thirdly, lets get out of the house for a moment. Lets go to the garden and do some gardening. Gardening is a great cardiovascular activity thats great for burning calories. Just walking around your garden, planting flowers, trimming trees and bushes, digging up the ground can contribute to burning calories, and remember, it all adds up, so do whatever you can to lose those calories.

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Attributes of Successful Losers

One way to improve at something is to learn from those who are experts at what you would like to do. You might find yourself trying to mimic a professional golfers swing, save or invest your money similar to a wealthy relative or dress like one of your favorite fashionable celebrities. Applying this concept to the success of weight loss and more importantly, weight loss maintenance is the theory behind a research group in Colorado.

The National Weight Control Registry (NWCR) from the University of Colorado, is the largest investigation of long-term successful weight loss maintenance. Given the prevailing belief that few individuals succeed at long-term weight loss, the NWCR was developed to identify and investigate the characteristics of individuals who have succeeded at long-term weight loss. The NWCR is tracking over 5,000 individuals who have lost significant amounts of weight and kept it off for long periods of time. Here are the key attributes of successful losers.

Eat Breakfast Every Day

Eating breakfast will provide you with the energy and nutrients throughout the morning. Skipping breakfast leads to skipping exercise (due to lack of energy), mood fluctuations and overeating at lunch and dinner time.

Accumulate 1 Hour Of Moderate Intensity Physical Activity Most Days

The most popular form of exercise reported by participants was walking, followed by cycling, weight lifting, and aerobics. Women reported burning off an average of 2,545 calories a week in physical activity. Men reported an average of 3,293 calories per week. This is equivalent to about an hour a day of moderate-intensity activity, such as brisk walking. Remember, the important term is accumulation, so the 1 hour does not need to be performed all at once. Try to incorporate physical activity into your day and choose exercises that you enjoy.

Eat a Low Fat Diet

Registry members reported consuming an average of 1,800 calories per day with 24% of those calories from fat. The participants generally eat out less than 2.5 meals per week on average. They also average less than one meal a week in a fast food restaurant. Remember to tailor your caloric intake to your own weight and activity level.

Monitor Your Self Regularly

Registry members kept a detailed diary of their food intake and limited problem foods. Knowing how many calories are consumed is important for controlling body weight. Further, successful losers report weighing themselves regularly (44% weigh themselves daily and 31% hit the scales once a week). The researchers write that frequently checking your weight allows you to catch small weight gains and hopefully take steps to correct them. That said, find what works best for you. If you find normal day to day fluctuations in weight discourage your efforts then weigh yourself once a week. If you find weighing yourself daily reminds you of your goal then do so, but no more than once per day. It is also important to track other personal attributes not related to body weight such as your energy levels, mood, self confidence, happiness and others. You will find these personal attributes improve far more quickly than the number on the scale and will provide you with the motivation and confidence to reach your weight loss goals.

Maintain A Consistent Eating Pattern

Most registry members say they eat the same way on weekdays and weekends. Although weekends are a time for relaxation and rejuvenation from the stressful work week they are often found to be more challenging than weekdays as the lack of structure can throw people off. In this case, having a plan for the weekend can help to minimize mindless eating of unnecessary calories. Think of weekends as an opportunity to improve your health and partake in physical activity that is unavailable throughout the week.

Have a Relapse Plan

Prevent lapses from turning into relapses. Lapses are a normal part of any planned behaviour change. Reminding yourself that obstacles will arise and then responding positively to them is important for long term weight loss maintenance. Gaining a couple of pounds here and there was common among registry participants. But those who were able to prevent an extra pound or two from adding up were more likely to maintain their weight loss successfully over the long term.

A final technique for improving long term weight loss maintenance is to shift your focus from weight loss to improved health. By focusing on the process of weight loss rather than weight itself we ensure that we have a system in place while decreasing the emotional tie to weight fluctuations. Remember, what matters most is not what the number is on the scale but the direction that the number is going.

Drew Harvey is the founder and director of Healthy Weights
He is a kinesiology professor and has helped thousands at his research and weight loss clinic.
http://www.healthyweights.ca

6 Ways to Stick to Your Weight Loss Workout

Weight loss will be yours this year! Provided you don't drop out of your fat loss program, of course. So what can you do to keep your motivation to exercise and workout and stick to your nutrition program, rather than dropping out like last year?

Let us help you. Here are some tips that will keep your motivation and commitment high longer than ever before.

And don't think I'm singling you out. About 50% of people (seems like more!) fail at their exercise resolutions.

1) Our first tip? Don't get too sore!

Don't overdo it the first week back. Stick to just one set per exercise, and don't try running 6 days per week for 30 minutes. That will just give you shin splints. Instead, just focus on being consistent and moderate in the gym, and focus on your nutrition changes instead. Your nutrition is where you will see the biggest impact immediately anyways.

2) Avoid intimidating training environments.

You don't like gyms? Exercise at home. You can do a lot with your bodyweight only. Add a set of adjustable dumbbells and you have your own gym at home. You don't need fancy machines, you just need the ability to train consistently. There are dozens of exercises you can do at home. Plus, you'll save a lot of time.

3) Cut your workout time in half.

You don't need to train for 90 minutes per day. You don't even need an hour. You can get a lot of work done in 20 minutes. If you workout at home, you've also cut the drive time down. So what are you waiting for? Clear 20 minutes from your schedule and be consistent.

4) Don't get bored.

Change your workout every 4 weeks.

5) Avoid the dreaded plateau.

First of all, are you properly recording these three things?

a) Your body composition

b) Your food intake

c) Your training

If not, then how do you know if you are progressing or if you are really being consistent?

6) Workout with a partner.

Not only will it give you a reason not to cancel, but you will also have more motivation and an even greater chance of succeeding.

Here's why: In one study, researchers found that subjects that brought a workout partner also lost more weight if the workout partner successfully lost weight.

Feed off each other's motivation and success and this will be the year you stick to your resolutions.

Workout hard, fast, and lose fat!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Faster Weight Loss

Losing weight has to be one of the most difficult challenges that Americans face. There is a reason that the weight loss industry is a multi-billion dollar industry. People want to lose weight, and they want to lose it fast. For some people, weight loss is a health issue. Perhaps you suffer from diabetes or have some heart problems and have been advised to lose weight. Many others however are succumbing to the Hollywood myth that thin is in, and they will do anything to lose their unwanted pounds.

The least expensive tool you can use when you are trying to lose weight is also going to be your most effective. What is that? It is goal setting. Goal setting is something you do not have to pay for, but can be your biggest ally. The reason for this is that with goal setting, you are controlling everything that happens on your weight loss journey. The more control you have, the more successful and long-term your weight loss goal will be.

When trying to lose weight, you need to control every aspect of your life. In fact, you need to goal set every aspect of your life. Start off with your goal weight. Use a small amount of pounds to lose so that you have an easy attainable figure. Once you have reached that goal, you will experience success and be motivated to push yourself further. You will already know how great it is to lose weight, and want to continue to do so. You then need to make goals for every other area - what snack you will have today, what meal you will have today, what drinks you will have today, what junk foods you will cut out, and what exercise you will do TODAY.

The weight loss journey is a daily journey. Give yourself overall big picture goals, but do not forget the daily ones. Write them down every day and stick to them. Make them small and attainable so you don't go to bed defeated. Success one day will ensure success the next.

FREE weight loss articles, exercise tips and weight loss tools to help you lose weight.

Fightfat.info offers you the latest information on weight loss, articles, and reviews about the numerous weight loss products that are on the market.

Weight Loss - Change Your Life Style

The only way to lose weight is to change your attitude and the life style that you are following. If you really want to see you in a good shape or a healthier physique you should be ready to bring some changes in your behaviour and habits. When you prepare to do some thing positive to reduce your body weight you should focus more on healthy diet and regular exercise.

The first step towards weight loss is observing your present food habits. Closely watch what all that you consume a day to assess how healthy is your food habits. You should closely watch your uncovering behaviour that makes you over eat even while you are engaged in activities like watching or reading some thing.

Your desire for weight loss can be accomplished easily if your family members are willing to support your venture. It is the best way to maintain the new life style that you have adopted with an intention to loss your body weight. If your family is ready to cop up with your new life style that requires a controlled healthy diet and increased physical activities you will be able to continue the new life style that may ultimately lead to weight loss.

The best way to make your physical exercise regular and a part of your routine is joining a health club near to your house. At home you may not be able to do the right exercises required for weight loss. It is always advisable to consult an expert trainer to understand the exercises that suit your body and age.

You can also join in your local community clubs that have regular team sports and outings to make your weight loss programme more easy and interested. Instigate your family members or your neighbours to come with you for morning walk or jogging to avoid the boring of walking alone.

Weight loss is not some thing that can be achieved in one or two days and focus on a long term goal instead of a quick fix. If you want to know more about healthy diet and behavioural changes you can consult a weight-loss counsellor to know the details of healthy diet.

A variety of options are now available to accelerate your weight loss programme. And always remember that the key to successful weight loss is good eating habits and regular exercise.

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Tips for Weight Loss

For a healthy body, it is very important to have ideal body weight. Try to reduce your weight gradually. If you lose weight quickly, you will gain it back fast and sometimes even more! Quick weight loss is not the answer to obesity.

Given below are some tips for weightwatchers. You will lose weight gradually and become fit over a period of time.

Tips for Weight Loss

• Reduce fat: Fats have more than twice the calories than protein or carbohydrate! Our body converts excess dietary fat to body fat.
• Limit sugar & alcohol: Foods with a lot of added sugar and alcoholic drinks are just empty calories.
• Drink at least 8 glasses of water every day.
• Eat plenty of vegetables, fruits, & whole grains.
• Eat slowly: You eat more if you eat fast, as it takes about 15 minutes for our brain to get the message from our stomach that we have eaten enough.
• Include a low fat protein-rich food like tofu, beans, eggs, and low fat milk, yogurt or cottage cheese with every meal.
• No prepackaged foods, powders, or bars will make you slim.

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Medifast For Teens Or Kids? My Modified Version That Has Worked

Let me disclose right upfront that I am not a doctor, but I have lost almost 50 pounds on medifast. A couple of months ago, I was approached by a coworker who had three pretty overweight children, who frankly were approaching being obese. After seeing my results, and noticing that I'd been able to eat snack type foods, my coworker wanted to know if medifast could work for her kids and her teenage daughter.

There's not much data available on using the medifast diet on kids or teens and I knew that children are still growing so it probably was not a good idea to severely limit or restrict their calories. But I also knew that some of this diet's foods are very carb and snack like, and I knew that she was having trouble controlling the snacks that her kids ate. In particular, the kids were very fond of junk foods and candy.

A light bulb went off in my head. I figured maybe we could start with just encouraging the kids to eat a medifast bar, pudding or shake when they reached for a junk food snack. In essence, we were trading the high sugar, high calorie candy bars and fast foods for something equivalent from the diet's offerings. Since these kids snacked several times per day, we were saving a lot of calories this way. Initially, we left their regular meals alone, just using medifast as snack substitutes. We ordered one variety package (and are getting ready to order another) and this lasted us a good while and was not much more expensive than junk food.

The kids handled this pretty well. Luckily, most of the medifast snack foods are really good, so it was not a big stretch to eat a protein bar rather than a candy bar or medifast pudding or crackers rather than chips. We always made sure we took the food out of the wrapper so they didn't have to walk around advertising they were eating diet foods.

The kids started to see some results after only a few weeks. As their enthusiasm increased even more, we decided to see if we could replace more of their daily empty calories with medifast. However, we were very careful not to restrict their calories or food choices. Basically, we added one medifast element at every meal and had them eat that in addition to and before their regular meal.

For instance for breakfast we would offer them medifast oatmeal or eggs to start. They would eat that and then if they were still hungry they could eat their regular sugary cereal breakfast if they wanted. For lunch, they'd have the diet's soup or chili before they dove into the pizza or burgers. (We'd pack this in a thermos so no one knew they were eating diet food.) And we started preparing lean and green meals for dinner. We still let them eat a bit of their regular favorite foods at dinner, but just not nearly as much.

What we hoped would happen did. The kids got filled up on medifast so they didn't eat as much of their junk and low quality foods and they continue to see really dramatic results. The teen is now able to self regulate what she eats and has cut out a lot of junk. We still don't allow them to rely solely on the diet for their calories. That may be too drastic for kids, but the teen in particular is now making really good choices with the food that she eats in addition to medifast.

I think the reason this worked is because the medifast snack foods are really tasty and kid friendly and we never restricted what the kids ate. We never told them they couldn't have anything. We just had them eat medifast first. We were adding food instead of taking it away, but by doing this, they were actually eating less bad foods because they were filling up on medifast.

I would never advocate replacing medifast for a kid or teen's entire caloric intake. However, in this case, substituting the diet's foods for junk food snacks or poor food choices has been quite effective and much easier than I thought. My coworker is very grateful and is now on medifast herself.

Lindsey Price is approaching a 50 pound weight loss on Medifast. Learn how she helped three kids lose 80 combined pounds by clicking here to view the Kids And Teens Weight Loss Website

Burn The Fat - How Diets and Eating Plans Can Help You

The word diet has been given negative connotations over the years, as people would go days without eating anything except for the occasional salad, claiming they were on a diet. The truth of the matter is however, that a diet is simply a pre-planned eating habit. And if you plan ahead to eat the right foods in the right quantities, you just might be on your way to diet success.

If you're tired of the fad diets and serious about weight loss there are plenty of legitimate diets and eating plans that can lead you to success. Some of the more popular programs are the Weight watchers, Jenny Craig, and Slim fast plans. These diets have been around for some time and have numerous testimonies to their success. The only downside would be the cost of the food which is more expensive than the alternatives.

If you'd like to go it alone, which should save you some money, there are some basic rules to keep in mind. First, watch out for simple carbohydrate foods which are known to raise insulin which ends up stored as fat. These aren't just the cakes, cookies, and donuts that we find so hard to resist, but foods like bread and pasta as well. While you don't want to give up on these foods altogether, it's possible to offset the rise in insulin that they cause by eating complex carbohydrate foods such as fruits, vegetables, and whole grains which keep insulin levels low.

Another way to aid your diet is to be careful with fat-free foods. This one catches a lot of dieters off-guard as they believe they can eat as much of them as they want. Unfortunately, many times these foods may be low fat, but high in calories as they replace the fat with sugar. Again, fruits and vegetables are naturally low in fat.

A great rule for weight loss diets is more daily meals, but smaller portions. It is the norm in our culture today to eat until we get full every meal of the day. This really wreaks havoc on our weight loss program, especially when we're eating the wrong foods. The importance of eating only until we feel content cannot be overstressed, especially when super sizing a meal can cost just a little bit more. These excess calories are just going to be stored as fat.

Asking the advice of your physician is also a great place to start. Your doctor can provide you with handouts that will be a great guide to improving your diet and losing weight. What makes this a wise decision is that your physician can tailor your diet plan to meet your specific needs.

Watch for hidden fats by carefully reading the nutrition label of every product you buy. Simple everyday foods like milk, meat, and even salad dressings contain fat. Cut down your intake of these high fat foods, by examining the calorie count which is in direct relation to the fat content.

Kelly Lester is commited to one thing, and that's helping YOU lose weight. Visit his website right now at Guide To Weight Loss for some great information on losing weight. Or, want to see the #1 weight loss course online? Visit the Burn The Fat Review section of Kelly's website.

The Killer - Excessive Belly Fat

A large number of populations out there today is obese and has excess fat over the abdomen. Lot of people are self conscious about revealing their body because they think the belly fat that covers their ab muscles and is ugly, the main thing they don't realize is that the fat is not only ugly but also is a large health risk.

Excess fat over the abs is equally dangerous as the general body fat and this is clearly proven by scientific researches. The two types of abdominal fats that are present are called subcutaneous and visceral fat.

Subcutaneous lies right under the skin and on top of the abdominal muscle where as visceral lies beneath the ab muscle and surrounding the organs in a deeper level and is also the reason for the beer belly in lot of men.

Although both subcutaneous and visceral are serious health risks, visceral is more hazardous than subcutaneous. Forms of risks related to both fats are:

-Various forms of Cancer

-Sleep apnea

-Stroke

-High blood pressure

-Diabetes

-Heart disease

-Other degenerative disease

Visceral is comparatively more dangerous is because it seemingly releases extra inflammatory molecules into the body on a regular occasion.

Reducing your abdominal fat should be your main priority if you care about yours and your loved ones quality of life! And you just have no other option. Losing your abdominal fat will not only flatten your stomach but also if you lose it enough you will actually see those hot six packs of abs.

Do I have your attention now?

Most importantly you must know that there is just:

-No quick fix resolution

-No pill/supplements of any kind, which will make your fat, go faster.

-No gimmicks such as ab rockers, rollers, ab belts, etc. will help it go either.

-It simply does not happen that way.

-The only way to lose that abdominal fat is combining:

Proper nutritious natural diet [unprocessed foods]

Strategically designed exercise programs [stimulates the essential hormonal and metabolic reaction within the body].

Studies also show that diet & exercise combination proved to be more effective than just diet in terms of abdominal fat reduction.

It's very important to know that to activate the loss of that tight abdominal fat just getting into a good exercise routine is not enough, it also gets boring doing the same. Even adding some occasional crunches, outdated weights training, or side bends won't do any good either. Then they start wondering what's going wrong as they have been doing this for weeks and months with no results.

To cut the stress of finding what the right way of getting is it done there are programs like 'Truth about abs' and 'turbulence training' from experts like Mike Geary and Craig Balentyne in the market to give you the proper direction.

Lots of people have good intentions at first to adopt a new lifestyle, yet they fail in their fitness goals a few weeks or months later by abandoning their good intentions and relax back into their previous habits which got them into that body fat situation in the first place.

http://www.fitnessindependent.com

The Flat Belly Diet - Foolproof Method To Help You Lose Weight Fast

The flat belly diet is a new diet that is currently taking the diet world by storm. It helps you to lose weight both quickly and continuously over a period of time and is also completely safe to use. Find out more by reading this article.

The new diet is based around a new technique known as calorie shifting. The calorie shifting diet works by mixing up the amount of calories you consume at each meal which confuses your body and the metabolism.

With low calorie diets weight loss soon grinds to an halt because your body recognizes your eating patterns and so slows down the fat burning system accordingly. With the constant swapping and changing invovled in this method your body fails to get used to any eating pattern. However because of the confusion rather than staying at its usual rate it actually panics and begins to work faster.

The diet also consists of eating 4 meals a day. This helps firstly to stop you feeling cravings between meals but that isn't its main use. The real reason for eating 4 meals a day is that it keeps your metabolism working non stop meaning calories are being burned all day long.

Thousands of users are now using the calorie shifting method and many are recording amazing results. Weight loss forums are packed with members saying they've lost over the 9 pounds in 11 days that the diet promises and all these users can't be wrong.

The flat belly diet is one of the few ( if not the only ) diets around at the moment which combines fast, safe and continuous weight loss and for that it has to be recommended for anyone looking to lose weight and get a flat belly.

For more details on the calorie shifting diet and a review of the method visit here.

Katie Turner lost 34 lbs after having her twins and you could too. Click here.

Weight Loss And Fad Diets

Fad diets encompass a whole range of methods to temporarily lose weight. Many of diets are unsafe. We constantly hear about new fad diets in the market. Fad diets generally work as follows:

For a period of time you are instructed to restrict you diet to a select group of foods or to purchase prepared foods from the diet company. You may also be told to restrict your eating or to count calories. These diets vary but it is not uncommon for fats to be eliminated in these diets. The reaction to this starvation diet is that your body eliminates excess water. You'll also experience a rapid loss of weight. This initial weight loss is due to water weight.

As you continue to starve your body, after the initial water loss, you'll start to burn muscle mass. At this point it still is not burning fat. Of course, the excess fat is the problem behind your weight problem. The truth is that while you continue to avoid fats, your system will try to preserve the fat that it has stored. If you stay on this fad diet for a month your body will have no alternative but to start burning fat. This is where the difficulty begins. The dieter will get weaker, lethargic and not able to perform well at this initial fat loss stage. Burning fat requires more effort and time to produce energy from fat than it does from muscle.

Usually at this point something gives. You find it difficult to function under these conditions and return to your earlier dietary habits. The problem is that your body has difficulty adjusting to you former eating pattern. Before the body returns to restructuring your muscle, it will store most of your nourishment as excess fat.

Surprise, you're back to your pre-diet weight and possibly a bit more. This is how fad diets fail. It is not possible to lose weight with fad diets and to keep that weight off. This approach to losing weight is flawed from inception. It will never be successful in your weight loss goals.

If you're like most individuals, then chances are, you have not successfully achieved your weight loss goal yet and still looking for a weight loss plan that can lead you to a permanently slim body. There is only one approach that will work permanently. Simple lifestyle changes that you incorporate into you day to day life.

Kathryn Soloff is the mother of 8 children and a natural foods cook for over 30 years. She is co-publisher of http://www.natural-remedy-dot-com.com/fatburnerreviews/herbal_fat_burners.html where she provides additional advice, tips and hard to find information on Weight Loss

Sign up for our free ecourse: 10 Steps To Lose Weight Without Dieting

Tips For Healthy Weight Loss

Let's face it, being overweight has become a real problem for us. Diet companies, diet pills and supplements and gyms have become a very large business. Every single day there are hundreds of thousands of people who watch advertisements on television, read magazine ads and who do research on the internet. Everyone is looking for a quick and simple solution to their weight problem.

What makes matters even worse is that a large portion of these people try one method of weight loss, achieve some degree of success, gain the weight back and then try another method to lose weight. The big companies know this and use it to their advantage. It is an industry standard that the average consumer that habitually indulges in weight loss programs and products will change what they are doing every six months or so.

This is down right frightening. Real, healthy and enduring weight loss can only be achieved by doing our homework and implementing what we have learned. Healthy, long term weight loss requires a significant lifestyle change and not a quick fix.

The following are the things that you should seriously consider when embarking on a weight loss program that has enduring and healthy results.

1/ Before you do anything, do your homework. In this day and age, with access to the internet, anyone can learn almost anything in a relatively short period of time. The down side to this is, of course, information overload. However, with a little effort and patience one should be able to separate the important information from the junk.

There is not one single diet for everyone. Also, it is never, ever necessary to join a weight loss program that either sells you food or tells you how to eat. It is simpler and cheaper to learn what to eat and to prepare it for yourself. After all, this is not rocket science.

Get a primary education on whole, natural foods. Gaining weight and becoming fat does not happen in a vacuum. It is self evident that it is what we eat and how we live that permits us to gain those extra pounds and to get out of shape.

2/ Take the time to figure out what organic exercise program appeals to you. What I mean by that, for most people, joining a gym is not necessary and is not the best way to work out.

Do you like to walk? How about swim, jog or ride a bike? Do you enjoy an aerobic workout following along with a tape or dvd on the television? Figure out what it is that you enjoy doing and make the commitment to do it. It is that simple.

This is what you will discover. If you make the transformation of your lifestyle your primary goal, the weight loss will be effortless. The weight goals that you achieve will be healthy. It takes focus, determination and effort, but the benefits are priceless.

Join the Weight Loss Club where you will receive free ebooks, tips, information and advice on how to lose weight.

Kathryn Soloff is the mother of 8 children and a natural foods cook for over 30 years. She is co-publisher of http://www.natural-remedy-dot-com.com/ where she provides additional advice, tips and hard to find information on Weight Loss

How To Get 6 Pack Abs - 7 Sizzling Abs Tips That'll Help You Lose Weight In Record Time!

Do you want to know how to get 6 pack abs like the pros?

Many men and women all other the world desperately want to know how to get 6 pack abs.

Here are 7 tips that will help you tremendously.

1. Drink a lot of water

To build a powerful abdominal structure, you need to drink a lot of water. It is recommended to drink according to your body weight.

2. Body weight exercise

While you want to work on your 6 pack abs, you will also work other parts of your body like the chest, the legs and most importantly your lower back.

Many beginners fail to follow an exercise routine for the lower back, and you absolutely need to avoid this.

Why?

Because if you don't train your lower back along with your abs, you will be subject to injuries in the futures.

3. Aerobic exercises

Aerobic exercises are good to burn the fat. I'm talking about the static bike and other similar machines.

4. Abs exercises

If you are a complete beginner and want to lose your belly fat to get your most wanted 6 pack abs, you will start to practice an exercise called crunch.

5. Diet

What many people don't know is that doing crunches and other sit ups are not enough to burn the belly fat and get a superb flat stomach.

A good diet is highly important. There are a lot of reviews of diet programs to lose weight on the Internet and you want to spend some time reading some of the websites on this subject.

6. Motivation

Motivation may be the most important aspect of your wonderful abs plan. If you want to get in shape, you will need to be highly motivated.

7. Partner

A good partner will help you to get result faster.

Finally! Discover a powerful weight loss system used by thousands of bodybuilders and people around the world to obtain low-low body fat level. Learn how you too can get rid of your stomach fat for good when you visit: http://www.positiveattitude4life.com

Franck Silvestre is a professional Martial Artist. Visit his website today at Turbulence Training

How To Eliminate Belly Fat Starting Today

As we all know belly fat is really bad for you. It has been linked to conditions such as diabetes. It can also increase your odds of heart disease. So it is really important to get rid of this horrid fat as it will only reduce your quality of life over time. There is no time like the present so you need to get moving.

Exercise alone I am afraid to say will not get rid of visceral fat. With that said exercise is a key component in the war on fat. Another key component is diet and you want to avoid foods that will add to the problem such as foods that are high in saturated fat.

The key to success is to burn more energy than you ingest. As a result the combination of exercise and diet combined will prove to be the most effective. Like anything else in life variety is the spice that will improve your well being.

Eating the same stuff and doing the same exercises day and day out will not get the results you desire. As a consequence you need to mix things up and at the same time you need to somewhat enjoy what you are doing as this will help you maintain motivation.

As for supplements they definitely can help to get things underway but remember they should never substitute diet and exercise. If you want to keep eating pizza while watching TV popping pills then I think your smart enough to know that all you are doing is avoiding the issue and your health overall will not improve.

So use some common sense and apply the basics and soon enough you will have that flat tummy.

To learn more on how to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook - "Training & Nutrition Insider Secrets for a Lean-Body".

Learn more about Hoodia & Weight Loss Finally The Right Way To Lose Belly Fat - starting today! You can also learn how to get Six Pack Abs

Diet Reviews - Which One is Best?

So we know all about what we need to do to lose weight. How many more articles or DVDs or products are we going to see? The question is which diet is really the best for you? Which plan do you choose to stick with?

Don't just go out and try the cabbage soup or the Atkins diet! Those diets simply don't work. Everywhere you look there are some great weight-loss techniques and guides to losing weight, both in print and online with tips and methods to finally shed those excess pounds. If you really knew which plan ultimately was the best over all diet, would you really go for that one? There are always plenty of guides but the trick is to find the best ones! Many people always assume that the best way to lose weight is to diet, drastically dropping calories or change the type of food that we consume in a desperate attempt to shed the pounds. Others think that exercise is the only way to healthy lifestyle, so they exercise frantically for a few months before giving up. Can you imagine how much money Americans spend on diet pills, miracle diets, or even just exercise equipment?

These people have the desire to see immediate results, but really don't understand the way the human body works. Their attempts may result in temporary gains, but because they just don't understand, they often end up worse off than before.

Diets are a temporary solution to a long-term problem. Let's say someone, after a lifetime of eating poorly, takes up a diet. It's a rough diet, since the calories have to be cut sharply, but it's worth it, don't you agree? The diet turns out to be fantastically efficient (which doesn't really happen), and that person loses tons of weight. Then they simply go back to their old eating habits, since they're 'in good shape'. But within just a few months, their weight starts ballooning upwards again!

Others try to exercise every day either taking up sports they don't care for or running or joining an exercise class that they'll eventually skip. These people are somewhat better off than the dieters, as exercise is a good start. But what they don't realize is that exercise should be enjoyable - not so painful that it now is not fun or very uncomfortable. Break out of the cycle of diets and discomfort. You'll never have to go on another diet! Instead, you'll learn how to eat good food and lose weight - you'll be feeling great, and looking good. By establishing good health habits, losing weight will be like breathing. You won't even know it's happening!

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Small Changes Build to Weight Loss

Does this sound familiar....you promise yourself that the next morning you'll totally revamp your food choices, exercise daily, and be successful with your diet plan? Has it worked long-term? If not, maybe you tried to do too much too quickly. It can be overwhelming to make big changes and expect them to stick. Why not try something different? Make small changes to your food choices and exercise. Small changes build to big weight loss success.

In working with my clients, a successful strategy in losing weight and keeping it off is to make one small change at a time. Do you reach the top of a staircase by a giant leap? No, you rise to the top one step at a time. The same for weight loss is to make small changes and allow them to build success one after the other. Before you know it, those changes create a momentum of success that move you forward to your weight loss goals.

1. Eat slowly and calmly. Enjoy the tastes and textures. Put your fork or spoon down between every bite. Intersperse your eating with enjoying the company of others joining you for the meal. Your brain has a delay to your stomach by about 20 minutes when it comes to the feeling of fullness and satisfaction. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

2. Eat only when you're hungry. Sounds easy but can be challenging to differentiate between your head hunger and hear your stomach truly growling. It is amazing how often we eat out of boredom, nervousness, habit, hobby, recreational sport, or frustration. Unfortunately for some of us that struggle with weight and food issues, we have actually forgotten what physical hunger and the cues feel like. Next time, wait until your stomach is growling before you reach for food. If you're craving a specific food, it's probably a craving, not hunger. It's probably your head that's hungry rather than your stomach. If you'd eat anything you could get your hands on, chances are you're truly physically hungry.

3. Out of sight, out of mind. The other day I found a surprise lurking in my refrigerator. It was a holiday treat from Thanksgiving that got pushed behind other items in the refrigerator. I'd forgotten all about this little treat put in the refrigerator because I didn't see it. Fast forward to how it looked today; it was petrified and looked awful. Seeing this Thanksgiving goodie that I'd kept that looked delicious in November to its current appearance was disgusting. It sure put the food choice into perspective. You aren't tempted if you don't see it. Even further, if you don't buy it or bring it home, you aren't tempted either. Keep your trigger foods out of your radar.

4. Empower yourself with the trash. Huh? My husband brought home leftover food from a work function he attended. It was not the best nutritional choice for anyone. Rather than keep it around, I threw it away. It felt so empowering to throw away the unhealthy food item. I chose the health of myself and my family over the temporary enjoyment of eating an undesirable food choice. You and your health are more important than any fleeting food fix

You don't have to undertake all of the changes in your lifestyle all at once. You've done that before. Did it result in long-lasting change? Probably not. Try something different. If you want different results, try it in a different way. Small changes build to big changes. Before you know it, you'll step on the scale and see your goal weight. Small changes can equal big success.

Cathy Wilson is a weight loss life coach. Cathy lost 147 pounds six years ago. Her passion is helping clients achieve their weight loss and life goals. Cathy works with clients to create a weight loss life plan that is customized to each client. Cathy is a member of the International Coaching Federation, International Association of Coaches, and Obesity Action Coalition.

Visit Cathy's website: http://www.LoseWeightFindLife.com

Exercise For Weight-Loss

To keep ourselves in good shape we indulge in sporadic exercise regimens and fancy diets. And when it doesn't work, we become depressed, and binge ourselves to a more round shape. The question is, can we control obesity effectively through diet and exercise?

Our body requires a minimum number of calories each day, called the basal metabolic rate, to maintain its vital functions such as breathing, maintaining the heartbeat, and keeping the brain working properly. It's all common sense -- to lose weight we must burn more calories than we consume. The goal in any weight loss program is to keep our metabolism elevated as people with a high metabolic rate burn more calories throughout the day compared to those with a low metabolic rate.

The successful strategy in the battle of the bulge is to make a winning combination of dieting and exercise. Dieting, whatever fancy label it carries - low-carb-high-fat or high-carb-low-fat - can only bring short-term results, but to retain the weight loss, exercise just cannot be done away with. The commercial dieting programs slash the calories drastically and slow down the metabolism (the body is put in a 'starvation mode') and cause muscle loss. Eventually, the weight loss stops and any increase in calories that follows rebounds vengefully with an immediate fat gain.

Unlike restricting diets, exercise - aerobic and weight training - raises your metabolic rate and creates a caloric deficit without triggering the starvation response. Aerobic exercises raise your heart rate and increase the amount of oxygen that is delivered to your muscles. As your fitness level soars, you will notice that you can do more physical activity without becoming out of breath. To get the most out of aerobic exercise, start by doing a short warm-up, such as walking or riding a stationary bike, and stretch briefly. Then, do vigorous exercise for 20 minutes a day, 3 times a week or more. Vigorous-intensity activity is any exercise that provides 70% or more of your maximum heart rate.

You may have noticed that some bikes and treadmills at the gym have a setting that says "fat burning zone", where the setting for intensity or speed is moderate. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). How much fat is burned during exercise depends on the ability of the cardiovascular system to deliver enough oxygen to the cells in sufficient time. Aerobic activity does not involve short spurts of energy. If you gasp for air, chances are you are probably working anaerobically, or without a sufficient oxygen supply to the muscles. Types of aerobic activity include walking, jogging, swimming, bicycling etc. The key factor to keep in mind is the more muscle groups you use, the more fat you'll burn.You can maintain a continued increase in metabolism even several hours after you stop People who exercise on a regular basis develop more fat burning enzymes than people who don't exercise at all. By doing just twenty minutes of fat burning exercises you get those fat burning enzymes working.

In contrast, anaerobic activity involves short spurts of energy. Anaerobic exercise uses muscles at high intensity for a short period of time. They help us to develop stronger muscles and improve the cardio respiratory system by increasing the maximum amount of oxygen one can consume during exercise. They also build up the endurance to withstand the buildup of waste substances such as lactic acid and increase the ability to remove them from the body.

When one is strength training it's possible to get smaller and heavier at the same time. Muscle is a much denser tissue than fat. Following this type of routine, it's possible to gain about two kilos of muscle per week and lose about two kilos of fat per week. The end result is that the number on the scale might not move much at all, it may even go up. It's at this point that a lot of people will chuck the weight training because they don't understand the physiology of what's happening. The scale can be misleading at such times. Just keep going; you're actually doing great.

Uma Shankari is a Bangalore-based freelance journalist. She is passionate about writing. She writes regularly on development issues, health and fitness, yoga/meditation, life and relationships. She has developed a website devoted to Health & Fitness. Read some of her articles at Superfitzone.