How Can I Speed Up My Weight Loss?

Losing weight is a slow process. It is much easier to gain weight than it is to lose weight. Life's not fair. When you embark on a fat loss programme, you want to see fast results.

Results are what motivates people. When you see positive changes, you are motivated to do more and do better. If you are stagnant and no changes seem to be occurring, you'll probably throw in the towel.
This happens often when people try to lose weight. Results don't come as fast as expected. Or too much effort is expended but the results are not satisfactory. This is normal with losing weight. It takes time.

Below are a few tips that you can follow to ensure you lose weight faster. It is still a slow process but at least you will see results sooner.

• Get enough sleep. This one tip alone if followed can make you a fat burning machine. It will restore your hormonal balance and restore your insulin sensitivity and glucose tolerance.
• Skip the isotonic/sports recovery drinks. Forget fruit juices. Water is your best friend. Drink lots of it and stay focused. People consume far too many calories in liquid form without even realising it
• Reduce your stress levels. Easier said than done... but do try. Meditate, watch a comedy, take a stroll by the beach, etc. Do whatever it takes to calm yourself down and be happy. Stress creates cortisol in your body which will in turn lead to weight gain.
• Build some muscle. Incorporate weight training in your regimen. More muscles in your body means more calories burned on a daily basis. Over time, this has a compounding effect. Even 200 extra calories burned daily leads to about 1400 calories in a week. That's great.
• Do not consume alcohol. Stop knocking back tequila shots or jugs of beer on the weekends. Limit alcohol consumption to special occasions. Alcohol has no benefits to the body. Even wine which is beneficial should be avoided during a fat burning programme.
• Do not exceed 700 extra calories on your cheat day. Yes, you may eat whatever you wish on a cheat day but your caloric intake for the day should only be 500 to 700 calories more than your daily requirement. Eating too much on a cheat day will negate any benefits you may have accrued over the past few days.
• Consume your veggies. Fiber is crucial. Load up on broccoli, cauliflower, green leafy vegetables, carrots, etc.
• Get a fish oil supplement. Our diets these days are so skewed that the Omega-3 acids and Omega-6 acids ratio is totally unbalanced. We must balance this ratio for good health. A fish oil supplement that is rich in Omega-3 acids will promote fat loss.
• Do not severely restrict your calories. Another common mistake made by those hoping for faster results. Only aim for a 500 calorie deficit a day so that your body's metabolic rate does not drop and put your body in "starvation mode".

Just by following the tips mentioned above, you will be giving yourself an edge in the battle against fat. Stay the path and you will emerge victorious. If you can gain weight, rest assured that you can lose it too.

Article Source: http://EzineArticles.com/8646271

7 Reasons To Drink More Water

By Thorbjorg (Mind Body Green)

If you suffer from any of the following ailments, you may not be drinking enough water: fatigue, confusion, memory loss, dizziness, dry and wrinkled skin, brittle hair and nails, cold fingers and toes, constipation, eczema, headaches, urinary tract infections, and muscle pains.  

These are all signs of dehydration.

Your body is made up of around 70% water, which is involved in every bodily function. If you lack water, then your body will try to get moisture from any liquid source in your system. It will automatically tap your blood, cell fluid, intra-cellular fluid, and even your stools and urine. When you're literally draining yourself, you're impacting your physical and mental health and speeding up the aging process.

Below are seven very good reasons to boost your water intake:

1. You'll Digest Your Food Better

If you're spending a bit too much time and effort on the toilet, you could probably use a glass (or two!) of pure water. The body is very wise: it knows that the vital organs need essential nutrients more than the rest of your body.

If you're dehydrated, however, your body will take what’s available. Hence constipation. Water-depleted stools are hard to pass —and they can be there for days! As a result, your stomach feels bloated with the overgrowth of fermenting bacteria and yeast. Not fun!

2. You'll Stay Sharp

If you prefer being upbeat and focused, you need to drink water. If you’re feeling confused and forgetful, try drinking more water before going to see the doctor. Dehydration can trigger brain fog.

 

3. You'll Love What You See In The Mirror

If you love what you see in the mirror every morning, good for you! Keep doing what you're doing! But if you struggle with a puffy face and sunken eyes with dark circles, you're being warned that your kidneys are in distress. You are not drinking enough water.

The kidneys filter toxins, salts, and water from the bloodstream. If the body is dehydrated, then the kidneys can’t function properly. If the kidneys are overloaded, this will show in your face. Maybe you just had a fun night out with a bit too much booze. Maybe you ate too many salty snacks — or maybe you’ve been getting a bit too much sodium from take-out. Whatever the reason, the result is written all over your face.

4. You'll Have Youthful Skin.

Dry and wrinkled skin occurs for two big reasons: (1) water retention and (2) a lack of subcutaneous fat. If you want to boost your natural fillers and look more youthful, with glowing skin, do three things:

1. Splash cold water on your face several times every morning
2. Gently pat your skin dry
3. Drink a big glass of chilled water on an empty stomach.

Make sure that you drink more than two liters of water during the day, and eat fat everyday! By fat, I mean pure and unprocessed plant oils from foods like organic flax seeds, butter from grass-fed sources, and organic coconut oil! Fat binds the water to the dermis skin layer and functions as a natural filler. You don’t ever need botox! The fat (mainly from the butter) will store in the fat layer that prevents that hollow look that often appears with age.

5. You'll Lower Your Body Fat

This will probably surprise you, but being dehydrated can make you gain weight! As I mentioned earlier, the body will use all other fluids available when it’s dehydrated. By pulling water out of the bloodstream, excess glucose will remain until it reaches the liver, where it's supposed to be stored as glycogen for later use.

6. You'll Curb Your Appetite

Do you constantly feel hungry? Do you have cravings for sugar and wheat? Drink a glass of water. Pure water acts as an appetite suppressant. When feeling hungry, I suggest you drink a big glass of water before you act upon that sensation. If you need some taste, you can add a bit of lemon juice, or a splash of açai or pomegranate juice (without any added sugar).

7. You'll Help Your Body Do Its Job

There’s a reason why they call water the source of life — our blood is 90% water. The bloodstream provides your cells and organs with oxygen and nutrients, and takes away any waste products. As you can see, blood is essential and important.

As I said before, the body will tap the water from cells and blood if needed to help counter dehydration. The blood will become thicker, increasing the risk for clotting, and making it harder to pump it through the system. This can have a serious impact on blood pressure and heart disease. Lack of water is also linked to headaches, pain and tension in muscles and joints. It even causes stomachaches and heartburn. Everything is connected throughout the body, and it’s important not to neglect one of its fundamental tools.

How Much Water Do You Need?

In general, you need about 2 Liters (65oz) of pure water a day. You might need more if you live in a warm or dry climate, as well as if you exercise often or practice “Bikram” or hot yoga. You will also need more water if you are pregnant, or breastfeeding. Plus, take into account the diuretic effects of coffee, tea, alcohol, and sodas, as well as salty foods.

After reading this... Do you drink enough water?

Source: http://www.mindbodygreen.com...

9 Strategies For Fast & Healthy Weight Loss

I recently had a reader preparing for an upcoming trip to Waikiki, where — get this — her husband’s ex-wife will be staying nearby. So she needed a swimsuit-perfect body in just three weeks. 

I sent her to my 12 golden rules for fat loss. “Can you give me something a little, um, faster that doesn’t involve anything faddish or dangerous?” she replied. 

Like my reader, you may have a vacation scheduled, or maybe you just want to get into your skinny jeans or two-piece for the upcoming warm weather. You need accelerated fat loss. 

Recent studies have turned the “slow and steady” myth on its head. One found fast fat losers lost more and kept it off better than slower fat losers. Another confirmed fast fat loss could become permanent fat loss. 

These nine strategies will give you those results quickly and safely. 

1. Nix the gluten.

One recent study found a gluten-free diet helps reduce inflammation, insulin resistance, and your waistline. And no, that does not mean replacing your favorite junk foods with gluten-free equivalents. 

2. Swap out two meals a day for a protein shake.

One meta-analysis showed a meal replacement shake helps people lose fat and keep it off better. Blend non-soy, nondairy plant-based or defatted beef protein powder with raspberries, avocado, kale or other leafy greens, freshly ground flaxseed, and unsweetened coconut or almond milk. 

3. Limit fruit to one cup of berries or cherries a day.

Fruit can be a part of a healthy fat-loss plan, but too much can stall fat loss. One study found excess fructose — the main sweetener in many fruits — could create leptin resistance and weight gain. Leptin tells your brain to stop eating, but when your brain becomes resistant to this hormone’s call, you’re more prone to eat seconds. 

4. Swap your starchy carb for another green vegetable.

Leafy and cruciferous veggies give you way more fiber, nutrient, and antioxidant bang for fewer calories compared with potatoes, rice, and other starchy carbohydrates. 

5. Increase your fiber gradually.

Epidemiological studies show higher fiber intake is associated with lower body weight. High-fiber fat-burning foods include avocado, raspberries, lentils and other legumes, and quinoa. 

6. Try this appetite-curbing trick.

About 30 to 60 minutes before meals, add a few teaspoons of freshly ground flaxseed or a fiber-blend supplement powder to a tall glass of water. 

7. Get at least 7 (but more like 9) hours of high-quality sleep.

I recently wrote about why too little sleep can knock your fat-burning hormones out of whack. Insufficient sleep also makes you more likely to sheepishly order a low-fat banana nut muffin with your morning caffeine jolt. 

8. Burst to blast fat.

Exercise you can do in minutes that makes you an all-day fat-burning machine? That’s burst training, or “repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery.” One study assigned young adults to either a 20-week endurance training or 15-week burst-training program. The burst-training group had “significantly greater” fat loss than the endurance trainers. 

9. De-stress.

A five-year study with over 5,000 participants concluded what you already know: “Psychosocial stress, including both perceived stress and life events stress, was positively associated with weight gain but not weight loss.” Meditate, breathe deeply, get a massage, or walk your dog around the block. Figure out what works for you to manage stress and do it. 

What strategies would you add to this list for fast, effective fat loss? Share your comments below. 

Source: MindBodyGreen