How To Eat For Weight Loss: 6 Weeks To Sexy

I’M hoping you didn’t start reading this article for another crazy diet that promises to help you lose a bunch of weight fast. 

If so, I’m sorry, but I’m probably not the right person to help you with that. And that’s for good reason — a kindly reminder that on most occasions ‘diets’ don’t work.

Depending on which bit of research you look at, it is said that women will diet anywhere between 2—7 times a year and on average spend an incredible 17 YEARS of their life dieting — I dare say a pretty stressful 17 years at that — as the saying goes, the proof is in the pudding (mmmm, pudding).

So with a large percentage of us overweight, sick and super unhealthy, what do we do? Where do we go from here? How do we change? Well I’m glad you asked …

Here are 11 things I want you to think about before you decide to take on a new ‘diet plan’:

1) If you don’t plan on following this ‘new way of eating’ in 6 months’ time, it’s probably not right/don’t do it. I won’t individually name specific diets, but let’s just say there are a number that aren’t realistic LONG TERM. Personally I feel good (as do most of my clients) with an approach to eating that is loosely based around ‘paleo’, because we can see how it is maintainable LONG TERM.

2) Slow and steady wins the race. Yes, I have a 6 Weeks to Sexy food plan and, yes, it’s super-effective in getting results, but it’s also suited to a certain demographic — in particular, those women who are pretty healthy and have almost nailed their food but need to tidy it up a little and would like to lose the last 5—10kgs. I would NOT recommend this food plan for someone looking to lose 20—40kgs. It’s not to say a paleo-style approach is wrong for with significantly more weight to lose, but first I would make more subtle changes to their way of eating, like picking ONE area (maybe breakfast) and nailing that first.

3) Successful habit change. Speaking of slow and steady, most diets don’t work because there is too much going on at once. Consider these success rates: 1 new habit = 85% chance of success; 2 new habits = 35% chance; 3 new habits = 10% chance. So what one habit are you going to start with?

4) Think nutrients, not calories. When we have a bad relationship with food we forget what food is really about. We think it’s all about weight loss and dieting — but it’s important to remember we need to start by nourishing our body and fixing the deficiencies we’ve created through poor processed foods.

5) It gets tough, then it gets easy and then it gets tougher. Change is hard. I’m sorry if you thought it would be easy, but it’s not. We are conditioned to be comfortable, so it’s important to set yourself up KNOWING that it’ll take some hard work to break those habits (or habit, if you’re tackling one at a time). But as you break through your bad habits and cultivate new ones, it will soon become second nature instead of a constant struggle. The thing is, though, every time your weight loss ‘plateaus’ you’ll need to break some other patterns/habits to go to the next level and drop more body fat.

6) It’s purely a case of priorities. “I don’t have time to make breakfast,” you say … but yes, you do — you just choose to sleep in an extra 15 minutes and not make breakfast. You have the same 24hrs as everyone else; it’s just the order or your priorities.

7) Test and measure and then test and measure again. How do you know if something is right for you if there is no test and measure? Are you weighing in weekly? Are you taking measurements? Do you know if your clothes fit differently?

8) The best diet is your diet. I would love to say there’s one diet for everyone, because that would make it easier, but I would be lying. My clients and I loosely follow the paleo approach to eating, but within the group of 90-odd people I am working with at any one time each person’s approach has subtle differences.

  Source: Getty Images

 

9) There is one consistent thing about those who are successful. Consistency. If you’re chopping and changing your mind every week or two, NO style or approach to eating is going to work. I work in 6-week blocks. It’s not a long period of time but it’s enough time to start developing some kind of habit. That’s NOT to say all of the people I train with will have their lives completely transformed in the space of 6 weeks — but if they have made changes to a couple of bad habits then that’s a successful 6-week block!

10) Food factors:

— Food preferences: If you HATE the smell and taste of salmon, you probably won’t follow a plan that strictly includes it, right?

— Food tolerances: An apple is a healthy fruit, but you may have an intolerance to it (and can have an intolerance to ANY food). If that’s the case, it shouldn’t be in your plan

— Cultural or religious traditions: Telling you to change your cultural traditions probably isn’t the smartest idea for many reasons, so I would be sure to work within your ‘guidelines’ to create a plan suitable for you

— Food availability: If I’m asking you to get coconut flakes and gogi berries but you live in a remote area and have access to just one supermarket you might find it hard to get access to that stuff

— Food budget: Its easy for me to say only buy organic grass fed meat but that’s because I only need to ‘buy for 1’ when it comes to food. If you have a family or are on a budget it might not be realistic. Do the best with what you’ve got.

11) Starting point. I mentioned it earlier, but where you’re starting will have a big bearing on what the right plan for you is. For example, a female looking to lose the last 5—10 kilos will have A LOT more success on the 6 Weeks to Sexy food plan that a female looking to lose the last 30—40 kilos. The reason? It’s LIKELY (not always the case, but likely) that someone who is closer to her goal is likely to have better eating patterns than someone who has a lot more weight to lose.

This week we are cooking up a healthy storm with these recipes:

Pesto scrambled eggs with spinach and avocado is a great start to the day. Source: Supplied

Pesto Scrambled Eggs

Ingredients:

1 Tbsp coconut oil

2 eggs

½ an avocado

handful of baby spinach

2 tablespoons pesto (ingredients below)

¼ cup macadamia nuts

¼ cup pine nuts

½ cup cilantro

½ cup basil

2 clove garlic

½ cup extra-virgin olive oil

salt and pepper to taste

Method:

1. Place all pesto ingredients into a food processor and blend until smooth

2. Melt the coconut oil in a skillet over medium heat

3. Crack eggs into the pan and gently stir the egg white and yolk

4. After about a minute into cooking, add the pesto

5. Mix the egg and pesto

6. Once the eggs are no longer running, they are ready

7. Serve with baby spinach and sliced avocado

Summer salads are a great lunch option. Source: Supplied

Summer Salad

Ingredients

½ small red capsicum cut into strips

½ small cucumber thinly sliced

¼ red onion finely diced

8 black olives, pitted and chopped

Handful of rocker or baby spinach

Chopped herbs to serve, parsley, coriander or basil

Method:

1. Combine all ingredients into a bowl, season with salt, pepper and lemon juice to taste

2. Serve with herbs if desired

Lamb shanks that are good for you? You better believe it. Source: Supplied

Lamb Shanks

Ingredients:

2 Lamb shanks

2 carrots

2 onions

3 celery stalks

4 Garlic cloves, whole, peeled

Tins chopped tomatoes

¼ Pumpkin

1 measuring of beef/ vegetables stock

Sea salt and pepper to taste

Served with your chosen steamed greens

Method:

1. Preheat oven to 180 degrees

2. Heat oil in pan and sear both lamb shanks until lightly browned on each side

3. Cut carrots, onions, pumpkin, celery in half and place along the bottom of the baking dish for the lamb to sit on (this creates a gravy), and add whole garlic cloves

4. Place seared lamb on top of the veggies and pour over your tomatoes and stock, ensuring to cover the dish and soak the shanks

5. Sprinkle with chopped rosemary, salt and pepper and place in the oven for 3-4 hours

6. Once cooked, take the shanks of out the baking dish and mash all of the veggies / juice up before sifting it and disposing of the chunky pieces

7. Serve with steamed veggies and pour over the gravy

Can also be cooked in a slow cooker for 6-8 hours

Source: News.com.au

Starvation Diet - A Deadly Way to Lose Weight

One of the most popular classic approaches to weight loss is starvation diet. It is a simple method of food deprivation. It is a common practice among people who find it unnecessary to seek advice from dietitians or for those who think they can manage weight loss on their own. People who have chosen this strategy to reduce weight have probably missed the basic question: is it safe and effective? Despite all the medical conditions attributed to this weight loss method, the question remains.

Breaking the Myth

Starvation diet is found to be one of the quickest ways to reduce weight. This observation has motivated more and more people over the years. What's more encouraging is that it doesn't require any supplement or anything expensive added to the routine. It simply needs total deprivation of food. Total shut down of food or calorie intake can result to abrupt weight loss, however, in most cases, this reduction in weight is only temporary.

In starvation diet, the initial weight reduced is fluid weight. Although, it is a fact that less calorie intake will yield to extreme weight reduction, starvation diet breaks the limit by forcing the body to suffer starvation mode. In effect, weight gain can be expected as there will be events of overeating.

The Harmful Effects

The primary goal of starvation diet is losing weight the quickest way possible. What most people fail to realize is the process that takes place. When starvation kicks in, the body starts to conserve fats. In the absence of food that contains calories, fats become stale. In effect, the body loses fluids. Hence, weight reduced is just fluid weight. When normal eating resumes, weight builds up faster than when it's gone. If your focus is to achieve a perfect body shape, starvation diet is not for you.

Impact to Metabolism

Metabolism is a process that is responsible for burning energy. In order to achieve an efficient burning rate of calories and fats, metabolism should be increased. Consistent high metabolic rate will keep you retain a perfect figure. During starvation period, the body damages an internal biological process which controls metabolism.

Body Functions Impairment

Our body performs numerous tasks regularly. These are voluntary and involuntary movements. Voluntary movements include the movements that we do when performing work such as walking, moving our fingers, stretching, etc. On the other hand, involuntary movements are those unnoticed activities which happen internally such as digestion, absorption, heart pumping, lung compression, blinking of the eyes, etc. In order for these movements to take place, the body requires constant sources of energy. Imagine life without food. It will be impossible for these processes to take place.

Other Side Effects

Starving diet may lead to other negative effects such as fatigue or feeling restless, lack of focus, lack of energy, mood swings, and digestive or absorption problems. Although these side effects can be overcome once the person quits starvation diet, the risk of complication is expected to occur.

Natural healthy diet

In order for the body to adapt to its normal eating habit, it is recommended to start with soft diet for 5 days. Once normal eating habit resumes, it is advisable to consume small frequent meals rather than the usual 3 day full meals. The benefit of frequent small meal is geared towards consistent metabolism rate. It enables the body to burn enough energy without compromising the burning of fats. The result is a consistent metabolic rate which is ideal for achieving weight loss goals.

Healthy lifestyle, proper nutrition and regular exercise are the natural ways to manage weight. Proven safe and effective, these methods are sure to give weight reduction benefits without harming the body.

Al V is a former operations manager in the contact center industry. He has trained and developed different types of leaders. He now works at home as a project manager. Part of his job is content management. He loves writing articles on various niches such as health, self-improvement, personality development, arts, science, technology, business, real estate and a whole lot more.

Article Source: Ezine Articles

How To Design A Simple 4 Step Weight Loss Exercise Plan

One of the main factors why people stop or lose interest in their exercise plan is because they create regimens that are too hard to follow. Regular exercise has both instant and long-lasting results and with an easy to follow weight loss exercise plan helps you to keep with the plan and makes it more enjoyable. Here's how to design a sustainable weight loss exercise plan in 4 easy steps.

1. Make It Fun.

When you exercise to reduce weight you need to be able to enjoy what you're doing. If you don't, your workout will become a chore and you'll soon give it up. When you start weight loss exercise plan, instead of trying to do the best possible workout right away, aim to pack your workout schedule with active things that you enjoy. This will help get you in the habit of working out and having fun, without the workout being something you dread.

2. Don't Overestimate Yourself.

People almost always overestimate their own ability to work out and stick to a new weight loss exercise plan. That's why so many people get a new gym membership at the beginning of a new year and then never follow it through. Begin your workout routine at 30% less than you think you can manage and then work your way up from there. Then, instead of you overestimating and feeling guilty that you have not achieved your goals, when you underestimate you'll feel good about exceeding your goals.

3. Don't Keep Doing The Same Routine.

When you always do the same type of exercise to reduce weight you'll probably get bored of it quite quickly so add a little variety to your routine. Try a new sport every couple weeks, or try a different type of workout. If you normally exercise on your own try a group class or visa versa. Another way you can add variety is with different types of workout music. The kind of music you play during your exercise routine can have a big impact on your workout experience.

4. Mark It In Your Diary.

You need to be treat your weight loss exercise plan with the same importance as a meeting with a friend or business contact. Don't cancel your workout when it is in your diary. Scheduling your workouts into your diary is a major component of following through. If it's only in your mind, it's easy to overlook your workout or reschedule them. Don't be shy about telling your work colleagues, friends or family about your schedule. If you were going out for lunch, you would tell someone and it should be the same when you go out for your workout.

Article Source: Ezine Articles

Can “Diet” Make You Fat? The Truth about Artificial Sweeteners

Added sugar is a disaster and many people are trying to avoid it.

But most of us are accustomed to sweet foods, and don’t want to live our lives without them.
For this reason, various artificial chemicals have been invented to replicate the effects of sugar.
These are substances that can stimulate the sweet taste receptors on the tongue.

They usually have no calories and don’t have the harmful metabolic effects of added sugar.
These chemicals are known as “artificial” sweeteners… as opposed to “natural” sweeteners like sugar or honey.

These chemicals are very sweet, and they are often added to foods and beverages that are then marketed as weight loss friendly… which makes sense given that they are virtually calorie free.
However, despite increased use of these low-calorie sweeteners (and diet foods in general), the obesity epidemic has only gotten worse.

The evidence regarding artificial sweeteners is actually fairly mixed and the use of these substances is highly controversial.

So… what is the truth about artificial sweeteners? How do they affect appetite, body weight and our risk for obesity-related disease?

Let’s have a look…

There Are Many Different Types of Artificial Sweeteners

There are numerous different artificial sweeteners available and the chemical structure varies between them.

What they all have in common, is that they are incredibly effective at stimulating the sweet taste receptors on the tongue.

In fact, most are hundreds of times sweeter than sugar, gram for gram.
Some of them (such as aspartame) do contain calories, but the total amount needed to provide a sweet flavour is so little that the calories you ingest are negligible (1).

Here is a table showing the most common artificial sweeteners, how sweet they are relative to sugar, and brand names they are sold under:


Then there are other low-calorie sweeteners that are processed from natural ingredients and therefore don’t count as “artificial.”

This includes the natural zero-calorie sweetener stevia, as well as sugar alcohols like xylitol, erythritol, sorbitol and mannitol. Sugar alcohols tend to have similar sweetness as sugar but less than half as many calories.

This article is strictly about the artificial sweeteners… but you can read about the natural ones here.

Artificial Sweeteners and Appetite Regulation

Animals, including humans, don’t just seek food to satisfy energy needs.
We also seek so-called “reward” from food. Sugar-sweetened foods trigger brain chemicals and hormones to be released, part of what is known as the “food reward” pathway (2, 3, 4, 5).
“Food reward” is crucial to feeling satisfied after eating and shares brain circuitry with addictive behaviors, including drugs (6, 7, 2).

While artificial sweeteners provide sweet taste, many researchers believe that the lack of calories prevents complete activation of the food reward pathway. This may be the reason artificial sweeteners are linked with increased appetite and cravings for sugary food in some studies (8). Magnetic imaging in 5 men showed that sugar consumption decreased signalling in the hypothalamus, the appetite regulator of the brain (9).

This response was not seen with consumption of aspartame, suggesting that the brain does not register artificial sweeteners as having a satiating effect. It may be that sweetness without the calories leads to further food seeking behavior, adding to your overall caloric intake. But… there have also been studies where artificial sweeteners did not affect appetite or caloric intake from other foods (10, 11).

In a 6 month study of 200 individuals, replacing sugary drinks with either artificially sweetened drinks or water had no effect on food intake (12).

Bottom Line: Some researchers believe that artificial sweeteners do not satisfy our biological sugar cravings in the same manner as sugar, and could therefore lead to increased food intake. However, the evidence is mixed.

Sweeteners and Sugar Cravings

Another argument opposing artificial sweeteners is that the unnatural sweetness encourages sugar cravings and sugar dependence. This idea is logical considering that flavor preferences in humans can be trained with repeated exposure (13). For example, we know that reducing salt or fat for several weeks leads to a preference for lower levels of those nutrients (14, 15). Sweetness is no different.
While this is not proven, it does seem to make sense. The more we eat of sweet foods, the more we want them.

Bottom Line: The strong sweetness of artificial sweeteners may be causing us to become dependent on sweet flavor. This could increase our desire for sweet foods in general.

Observational Studies on Artificial Sweeteners and Body Weight

Many observational studies have been conducted on artificial sweeteners. These kinds of studies take a group of people and ask them about various factors, such as what they eat. Then many years later, they can see whether a particular variable (such as artificial sweetener use) was associated with either an increased or decreased risk of disease.

These types of studies don’t prove anything, but they can help us find patterns that warrant further investigation. Several of these studies have paradoxically found that artificially sweetened drinks are linked to weight gain rather than weight loss (16).

However, the most recent review, which summarized the findings of 9 observational studies, found that artificial sweeteners were associated with a slightly higher BMI, but not with body weight or fat mass (17). I should point out that this study was industry sponsored. It doesn’t mean that the results are invalid, just that we should be extra skeptical because the funding source of a study can often skew the results and the interpretation of the data (18).

That being said… correlation does not imply causation, so these studies don’t prove anything one way or the other. Fortunately, the effects of artificial sweeteners on body weight have also been studied in numerous controlled trials (real science).

Bottom Line: Some observational studies have found artificial sweeteners to be linked with increased weight, but the evidence is mixed.

Controlled Trials on Artificial Sweeteners

Many clinical trials have concluded that artificial sweeteners are favorable for weight control (19, 20, 21, 22). One of the largest trials looked at 641 children aged 4-11 years who had to drink either 250 ml (8.5 ounces) of an artificially sweetened drink, or the same amount of a sugary drink every day for 18 months.

The children who were assigned the artificially sweetened drinks gained significantly less weight and less fat than the sugar-drinking children (19). The most recent review of 15 clinical trials found that replacing sugary drinks with their artificially sweetened versions can result in modest weight loss of about 1.8 lbs (0.8 kg), on average (17).

Two other recent reviews led to similar findings (23, 24). So… according to the best available evidence, artificial sweeteners appear to be mildly effective for weight loss. They certainly don’t seem to cause weight gain, at least not on average.

They certainly don’t seem to cause weight gain, at least not on average.

Bottom Line: Numerous controlled trials have studied the effects of artificial sweeteners on body weight. On average, replacing sugar-sweetened beverages with diet beverages may cause weight loss of about 2 pounds.

Artificial Sweeteners and Metabolic Health

All of this being said, health is about way more than just weight. There are some observational studies (again, studies that don’t prove anything) linking artificial sweetener consumption to metabolic disease. This includes an increased risk of metabolic syndrome, type 2 diabetes and heart disease.

Sometimes the results are quite staggering… for example, one study found that diet soft drinks were linked to a 121% greater risk of type 2 diabetes (25). Another study found that these beverages were linked to a 34% greater risk of metabolic syndrome (26). This is supported by a recent high-profile study on artificial sweeteners, showing that they caused a disruption in the gut bacterial environment and induced glucose intolerance in both rats and humans (27).

It is known that the bacteria in the intestine (gut flora) are incredibly important for health (28, 29, 30).
Whether artificial sweeteners cause problems by disrupting the gut bacteria needs to be studied further, but it appears that there may be some cause for concern.

Take Home Message

Replacing sugar with artificial sweeteners may be helpful in reducing body weight, but only very slightly at best.

Their intake certainly does not seem to cause weight gain, at least not in the short-term. At the end of the day, artificial sweeteners are not “toxic” like some people make them out to be, but I’m not convinced that they’re perfectly safe either. The research goes both ways… and the decision about using them must come down to the individual.

If you’re healthy, happy and satisfied with the results you’re getting and you happen to use artificial sweeteners… then there’s no need to change anything. If it ain’t broken, don’t fix it. However… if you suffer from cravings, poor blood sugar control or any mysterious health problem, avoiding artificial sweeteners may be one of many things to consider. Different strokes for different folks.

Source: Authority Nutrition

Cayenne Weight Loss Blast - made perfectly with NutriBullet

Ingredients

1 handful Spinach

1 handful Mixed Greens

1 cup Berries (mixed)

¼ Avocado

3 chunk(s) Pineapple

1 tbsp. Chia Seeds

sprinkle Cayenne Pepper

Coconut Water to MAX LINE

This spicy little treat probably doesn't taste like any smoothie you've had before!

Cayenne pepper kicks it up a notch, boosting your metabolism and potentially helping you burn more calories. Low glycemic mixed berries add sweet flavor without the sugar and chia seeds help stave off hunger - the perfect combination for those looking to lose or maintain their weight. 

Give this one a try and let us know what you think!

If you are interested in a Nutribullet, click this link, or Vitamix.

Source: NutriLiving

Power To Achieve Weight Loss

Whilst this post is not directly linked to Weight Loss, it is a testimonial for an event that is so good that I have now been to it twice. It helped me learn so much about myself, what drives me and how I can break through barriers that hold me back. It finally allowed me to move on with my life.

The event helped me to focus on what is important, and by doing so, I was able to deal with a lot of issues in my life, including my battle with my weight. 

Watch the testimonials and decide for yourself, if you are interested in attending. For more info go to: Power to Achieve

Power To Achieve Anything....Including Weight Loss

for more info on this event that can transform your life, go to:Power to Achieve

PCOS and Weight Loss Are Not an Impossible Combination

googleimages.com

PCOS is an imbalance in the female sex hormones, which can cause many issues for women. It usually causes infertility, fatigue, cysts on ovaries, male hair growth, and obesity. Many women begin to have the symptoms before they realize what they have and what is causing the problems. The biggest issue women face with PCOS is weight gain. There have been many women who have PCOS and weight loss success. Many doctors have solutions of keeping weight even while dealing with PCOS.

One solution is a diet that will help PCOS and weight loss success. Many women have certain things they need to change in order to lose weight and keep it off even with having PCOS. You have to eat more often to keep up your metabolism. Your metabolism will burn the fat that is in your foods and will keep your weight off. You also have to stay away from artificial sweeteners.

Many women think they can drink diet drinks and that it will make a difference when actually many diet drinks can slow fat loss and make you gain weight. In fact, women with PCOS should stick to a low carb diet.

Another thing you need to do in order to lose weight with PCOS is to take vitamins. Most women with PCOS need magnesium to help with their weight loss. You also need a diet high in B vitamins as well as vitamin C. The best solution is take a multi-vitamin tailored to women's health needs. Your doctor can suggest the best vitamin for you.

Another solution to for women who want to lose weight with PCOS is to get enough exercise. It cannot just be any exercise but the right exercise. Many women think they have to workout 5 days a week for an hour. Exercising 3 times a week for 45 minutes does exactly what working out 5 days will do. Women with PCOS and weight loss success do a lot of strength training and building muscles. This is very important for women with PCOS. Their muscles need extra strength because PCOS can cause fatigue.

There are so many women with PCOS that have had amazing results with weight loss and feeling better. These are some solutions that may work for women that are struggling through this imbalance and just need some extra help. PCOS and weight loss success can work at the same time as long as you are doing all the things necessary to see it happen. Weight loss is hard for a healthy woman and even harder for a woman with PCOS.

Article Source: http://EzineArticles.com/6924549

5 Reasons You’re Not Losing Belly Fat

Have you been exercising and eating healthily, yet you still can’t seem to lose that unwanted belly fat? This can be so frustrating! While you might believe that there’s not much more about your lifestyle that you can change, these belly fat loss tips could be the secret! Check out these five common issues that can lead to excess belly fat, and then change them! Implement these changes into your daily life and you’ll make your way to a flat belly before you know it!

1. You’re not doing the right kind of exercise.
A common misconception about losing belly fat is that you should be incorporating a high amount of cardio and ab exercises. The truth is that you can do 1000 crunches per day and you”ll still have unwanted belly fat! Add weight training activities to your workouts at least three days per week. Focus on full body routines that have you working all of your large muscle groups so that you can burn the most calories possible. Try some of these workouts to amp up your current exercise routine and watch your belly shrink!

2. Salt.
That bloated feeling after eating something salty isn’t just in your head. That puffy feeling comes from the excess salt in your diet causing water from your bloodstream to move towards your skin, making you look and feel bloated. Debloat for good by reducing the amount of sodium in your diet. Maybe you don’t shake the salt shaker over your meals, but you should still check your ingredient lists on the back of your food! 90% of Americans consume more than the recommended intake of salt daily, so keep an eye on it!

3.  Catch more Zzz’s.
The less sleep you get, the more weight you’re likely to gain. Isn’t that unfortunate? Too little sleep can cause an increase in a hormone that increases your appetite, so you’re eating even if your body doesn’t need it. Try to get at least 7.5 hours of sleep each night. Your body may need even more than that. On one weekend morning, don’t set an alarm and see how many hours you sleep until your body naturally wakes up. Now aim for that number during the week!

4. You are what you eat.
To put it simply, you need to burn more calories than you consume in order to lose belly fat. To lose one pound you need a deficit of 3500 calories. It’s safest to lost one to two pounds each week. The best way to do this? Clean eating. Abs are made in the kitchen!

5.  Going long periods without eating.
Are you a breakfast eater? A snacker? You will be now! Eating frequent, small meals throughout the day is one of the best ways to keep your metabolism revving and your body burning calories. Aim for three meals and two snacks every day. Check out our list of snacks to keep you fueled all day long!
 

Source: Skinny MS

Want to Lose Weight? Your Lack of Sleep May Be Keeping You Fat!

Image courtesy of imagerymajestic at FreeDigitalPhotos.net

Wouldn't it be great if I told you that you can lose weight without exercise or diet? Well you can. The process is called "thermogenesis". Don't get me wrong, an exercise and nutrition program is going to be a part of any legitimate weight loss program, but you may not be able to get rid of stubborn abdominal fat if you are not getting 7-8 hours of quality sleep every night. There are several ways to improve your sleep and increase weight loss from burning body fat.

Visceral Fat
Visceral fat is the fat that collects around your internal organs. It protects the organs from blunt force trauma but when you store too much visceral fat, the result is a stubborn collection of fat around the middle that diet and exercise seem not to impact. With weight loss, fat is burned from general fat stores and you cannot target specific areas of excess fat storage. Exercises such as crunches and leg lifts to build abdominal muscles will indeed build muscle but they won't burn fat specifically from the abdominal area. The result then can be larger muscles with fat under, over and between them, making the tummy appear larger rather than smaller.

Thermogenesis
The word thermogenesis means to create heat and occurs when your body is in deep sleep. It keeps your body warm through a process stimulating BAT (brown adipose tissue) which converts fat to heat without going through the energy process. The visceral fat that collects around your organs is burned by thermogenesis by activating BAT. When in thermogenesis, your body is quite literally burning fat while you sleep.

Burn fat without exercise? Lets have more of that!

• One way to increase thermogenesis is to take melatonin. Melatonin is a hormone which increases the brain's sleep cycle. Melatonin is available in some foods like almonds but the amount is so small it is inadequate to the need. Melatonin supplements are available but pill form supplements do not work as they are inactivated in the stomach acids. A quickly absorbing liquid is the best alternative.
• Improve sleep practices to get 7-8 hours of quality sleep each night. Sleep in bed with lights out, without TV or cell phone.
• Keep the bedroom slightly cool to increase the need for body heat generation.
• Increase morning thermogenesis by drinking black coffee or green tea.
• Fish Oil Omega 3 (EPA and DHA) supplements for all day thermogenesis (not plant based).
• Exercise 15-20 minutes in the morning increases thermogenesis.

Cindy Hochart is a Registered Nurse with advanced degrees and is an experienced wellness professional with over 20 years experience understanding the connection between weight and chronic disease. Cindy has vast experience understanding your specific needs and goals and working with you to assure success.

Take your "before" pictures now-- as you will never see that weig

Article Source: http://EzineArticles.com/8385648