Archive for the ‘Best Diet Tips’ Category

Lose Foods Lose Fat

Friday, February 24th, 2012

Spring Clean Your Cupboards – Foods That You Should Say So-Long To

232680 f520 Lose Foods Lose Fat

One of the best things that you can do when you first get started on a fat loss diet plan is go through all your cupboards and fridge and remove any food items that may cause you problems.

Keeping nothing but healthy food at home is the absolute best way to ensure that you are going to see dietary success as this will go a long way towards preventing cravings from setting in.

Understanding which foods should get the boot is going to be the very first step to take to get you on track.  Let’s have a look at the main ones to note.

Granola And Energy Bars

The very first food that should get the boot on your diet plan is granola and energy bars. If you happen to think that these are going to supply you with a lasting source of energy, think again.

They’re filled with processed carbs and will just lead to an energy high followed by an energy crash, so are not something that you should be putting into your body.

Sugary Cereals

Next, if you have any sugary cereals in your pantry, these have to go as well. Keep in mind that they don’t necessarily have to appear to be sugary cereals either.  There are many cereals out there that seem to be healthy – they’re made with whole grains and aren’t kid-friendly, that still contain too much sugar.

Read the package label and see for yourself what’s in the cereal.  If the sugar content is any higher than 4 grams per serving, put it back on the shelf.

Frozen Dinners

Frozen dinners are another no-no on your diet plan.  These are nice because they’re portion controlled, but they also contain very little protein and lack dietary fiber.  All in all, they aren’t going to satisfy you or provide your body with the nutrients that you need.

Pick up some frozen vegetables, frozen chicken breast, and minute brown rice and you’ll have a meal just as quickly that is actually nutritious.

Fat Free Pudding

One snack food that many people view as a healthy ‘treat’ to add into their plan is fat free pudding.  Don’t be fooled.  That fat free pudding is almost entirely made up of sugar and won’t keep you feeling satisfied for long.

Furthermore, it will just cause an insulin spike and encourage fat loss to take place, so eating this right before bed as dessert – as most people do, is not going to be a wise move.

If you must have pudding, prepare your own with some skim milk and add in a scoop of protein powder to help balance out the nutrition it contains.

Fruit Juice

Finally, if you have fruit juice in your fridge, that’s another item that you must rethink. Fruit juice is simply too high in sugar and calories to be included as part of a healthy diet plan, so it’s going to do nothing but set you back.

Eat real fruit instead.

By taking some time right now to go through your pantry, fridge, and freezer and get rid of any items that you know won’t promote a healthy body, you can boost your chances of success.


Undo The Damage

Tuesday, January 3rd, 2012

Holiday Damage Control

There’s no doubt about it, this coming
holiday season, there is going to be one or more occasions when you do eat a little more than you should.  Even if youare watching your food choices and trying to aim to choose healthier, with so
many options available, if you have a little bit of this and a little bit of that, it will add up.  You’ll usually end up taking in a good 200-600 calories more than you normally would, depending of
course on the specific food choices you make.

So how can you undo the damage done by a holiday meal so that it doesn’t have such a negative impact on your body weight?

Let’s go over some of the main points to remember as far as damage control goes.

Perform Weight Lifting The Next Day

The first thing that you can do to practice damage control is to get into the gym and do a weight lifting session the next day.  Many people tend to gravitate towards cardio training after a high calorie meal, but this isn’t really the most ideal way to go. Weight lifting is what will use up excess
carbohydrates in your system far better than cardio training, so will help to remove the excess calories that you consumed. Plus, weight training will help to elevate your metabolic rate for the hours after the session is completed, therefore will continue to help remove any excess fat that you may have burned off.

Cut Back On Your Carb Intake For Two Days

Second, also make sure that you cut back on your carb intake for a few days as well. You cannot reduce your protein consumption on the days following an indulgence as protein is required to maintain your lean body mass. Fat can be reduced slightly, but it’s best not to reduce this too much either as that will only cause higher levels of hunger to occur.  Fat is a nutrient that will help provide some hunger control while reducing your calories, so will make maintaining a reduced calorie intake in the coming days much easier.

Don’t Starve For Days Straight

Finally, the last quick tip to help you recover from a holiday meal indulgence is to make sure that you aren’t starving yourself for days straight. If you all of a sudden drop your calorie intake way down and keep it there, this may also signal to the body to start using up muscle mass as a fuel source. This is precisely what you don’t want, so use a more gradual approach.  Bring your calorie intake much lower for two to three days and then adopt a more moderate calorie intake after that.

If you follow these quick tips, then you should have no problem reducing the damaging effects that the holiday meal you just took in had on you.  Consider using Phen375 as well, which will help to boost your metabolic rate so that you can burn more calories 24/7 the day after an indulgence.

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Cut Calories Lose Weight

Friday, November 11th, 2011

How many calories a day to lose weight?

The bio-mathematics of weight loss

imagesCALGQUK0 Cut Calories Lose WeightIf you are an overweight or obese adult, you probably eat too much i.e. more than you actually need. As a matter of fact, your body needs a certain amount of calories to keep itself functional and active, and if you eat or drink more than that, you will likely gain weight. Likewise, if you consume fewer calories than you expend, you will lose weight.


So, the question is, what number of calories you actually need to consume daily to lose weight?

If you are one of those billions around the globe who are trying their best to get or maintain an ideal body weight and minimize extra body fat, this is the first and the most vital aspect you should consider.

The answer:

Your recommended per day calorie intake primarily depends on your age. If you are an adult man with average height and built, you need to take 2,500 calories / day. Similarly, if you a woman with average weight and height, you will need to take 2,000 calories daily. Do remember; however, that these calories should come from cumulative sources i.e. you should eat a healthy, balanced diet consisting of foods from all major groups e.g. proteins, carbohydrates, fats, nutrients and minerals.

imagesCA63AYQ8 Cut Calories Lose WeightIf you are eager to lose weight, a good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound. Therefore, you could begin by taking five hundred less calories day, providing you are taking a healthy, well-balanced diet and performing your physical activity / exercises regularly. Simply saying, to get rid of one pound per week, you need to reduce your calories by 500 per day. There are two simple ways of doing this; eat / drink 250 lesser calories daily and burn additional 250 calories by performing physical exercise (e.g. walking or jogging for 2 to 3 miles daily).


Another way to cut back on calories is to watch your portion sizes. Go for relatively smaller, leaner, pieces of meats, perhaps. Eat as much vegetables as possible as they are low in calories but contain higher quantities of vitamins and nutrients) and avoid deep fried food (cheese burgers, fried chicken, French fries etc.). Doing these easy things will have a dynamic impact on your weight.

020309 imag lower 320x240 Cut Calories Lose WeightIt’s important to remember that you don’t have to starve yourself to lower your calorie consumption. As mentioned above, just take smaller portions of the foods you currently enjoy. If you need to burn those extra calories, again, you do not necessarily need to run miles a day or join a fitness club. Just remember to use the stairs, or park your car away from the door when going to work.


Last but not least, calories – knowing how to find them, how to count them and how to cut them, are key to lose weight on your own. By doing simple mathematics and implementing your diet and exercise plan accordingly, you can successfully lose your weight and maintain it for long term.



Obesity And Mobility

Friday, August 5th, 2011

As you go about your health and fitness diet plan, you’re likely monitoring your progress closely in the mirror, taking note about just how close you’re moving to your goal.

You have a certain physique image in mind that you want to attain and are working hard to get to that slim, attractive figure.

But, you don’t want to make the mistake of just putting all the focus on your physical appearance. While looking good definitely is important as it will increase your self-confidence levels and allow you to feel better overall, you can’t discount the physical limitation that you will remove when you do lose the excess weight.

Let’s take a closer look at this issue so you can be sure that you keep it in mind as well. The more positive benefits you know that come from successful weight loss, the higher your motivation will be to continue.

Obesity And Joint Stress

The very first thing that you really must think about is the fact that with all that excess weight you’re carrying around, this will be a great stress load on all your joints. If you want to maintain an active lifestyle, you may start to find that you suffer from knee, hip, or lower back pain over time.

The more weight you’re carrying, the worse this problem will be and in many cases it will seriously hinder your overall mobility and quality of life.

Obesity And Muscle Fatigue

Another issue related to obesity and mobility is the fact that your muscles will be much quicker to fatigue when you have an extra 30-60 pounds on your frame.

For you, each time you perform any sort of physical task it will almost be as if you’re putting your body through a weight lifting session.

While many people who are obese have come to grow stronger muscles because of this, often they are still not strong enough to overcome the fatigue that’s brought on from carrying this excess weight.

Shedding the extra fat will really make a remarkable difference on just how fatigued you feel at the end of the day. With the weight gone, you’ll find you’ll have energy all the way up to when you’re ready to go to bed.

Obesity And Heart Rates

Finally, the last factor that links obesity to mobility is the heart rate factor. When you’re carrying around all the fat mass on your body, you’re going to have to work that much harder to transport yourself around and this is going to place great strain on your heart.

You’ll find that you get breathless walking up even a short flight of stairs and experience higher than normal heart rates because of it.

Having such a high heart rate is not going to be healthy and could eventually cause your heart to become overworked, so this is yet another reason to really focus on shedding the excess weight so that you get to a healthier state.

So there you have all the many reasons why appearance shouldn’t just be the primary focus of your weight loss plan. If you want to sustain a higher quality of life over time, then you must do something to rid yourself of the excess weight.

Body Fat And Diabetes

Friday, August 5th, 2011

As the it seems that the world just keeps growing heavier and heavier, one of the largest diseases that’s showing upwards growth trends is diabetes.

More and more people are becoming affected by diabetes and sadly, it’s not just adults. Diabetes is now being seen quite regularly in our youth, indicating just how large of a problem this is really coming to be.

Both adults as well as children are being affected by diabetes as their weight continues to take a steady trend upwards into the obese category.

But how does body fat play a role in diabetes and what’s the connection that you need to know about?

Let’s have a closer look at how body fat is connected to diabetes so you can see for yourself the link that’s coming into play.

The Body Fat-Insulin Connection

The first issue that’s going to come into play is the fact that the more body fat you have on the body, the greater the level of insulin that will be required in order to deliver the glucose to the cells after carbohydrates are eaten.

If the insulin is not secreted in appropriate amounts, the glucose will stay in the blood stream causing high blood glucose which is the entire problem with diabetes in the first place.

As more and more body fat comes to accumulate, more and more insulin will constantly be needed and this overproduction of insulin can really wear on your body’s system.

The Nutrient Consumption Risk

If you have high levels of body fat, this is also going to be indicative that you’re not eating a diet that contains sufficient levels of fruits and vegetables in most instances. Instead, those who are suffering from high levels of body fat more often eat fast foods, high fat snack foods, highly processed breakfast and cereal bars, and so on.

Because they’re filling their body with these nutrient devoid items rather than the highly nutritious fruits and vegetable that you really need, this is going to place extra stress on your pancreas and make it even more difficult to secrete the level of insulin required to take care of the glucose in the blood.

Receptor Issues

Finally, when there is elevated fat in the blood stream due to high levels of body fat, this can stimulate a certain receptor in the body known as GPR40, which typically responds to high levels of blood sugar by promoting a high increase in insulin production.

But when fat is also present in addition to the sugar in the blood, this stimulates these receptors even further, therefore you get an even higher production of insulin.

Safe Fat Levels

Friday, August 5th, 2011

When starting up on a fat loss diet plan, very often a great deal of energy and focus is placed right on the exact body weight that you’re at. You want to weigh a certain number of pounds or kilograms and that’s all that you have on your mind: reaching that goal weight.

But, one thing that you should stop and think about for a second is what level of body fat you’re at both at your current weight and what you will be at when you reach your goal weight.

Maintaining a safe level of body fat is incredibly important as there are negative health risks associated with being on either end of the spectrum.

Let’s have a look at this issue further so you can see for yourself where you should stand.

The Dangers Of Too Much Body Fat

Most people are already quite aware of some of the biggest dangers of having too much body fat, but to summarize, when you have too high of body fat levels, you’ll likely be experiencing higher overall cholesterol levels which could set you up for heart disease, you’ll also be at risk for diabetes as the body tends to respond less to insulin when too much fat is present, and you’ll also be putting your bones and joints at risk for health problems due to all the excess weight coming down on them.

All in all, carry too much body fat and you’ll really be doing a detriment to your overall health and well-being.

The Dangers Of Too Little Body Fat

On the flip side of the coin, if you don’t have enough body fat you could run the risk of nutrient deficiencies. Since many of the vitamins that the body needs are only fat soluble, if you aren’t eating enough dietary fats in the first place, you likely won’t be taking these nutrients in, and then since the body has such low fat stores, there won’t be any place to store them.

Having too low of body fat levels can put your bones at risk for osteoporosis as well, especially if you’re a female.

Those females who do suffer from very low body fat levels will also notice that they stop menstruating, so that’s another negative health effect to be aware of.

Finally, when you have very low body fat levels you’re also going to notice that you feel tired on an ongoing basis, are constantly hungry, and may not even be able to focus and think as clearly as you normally would.

Your Optimal Range

So what’s the safe body fat range?

For females who do require more essential fat, you want to be between 21-33% if you’re 20-40 years of age and be 23-35% if you’re over the age of 40. This is the recommended amount to maintain proper health and going outside of these ranges are what will bring about the problems listed above.

For males, they can be quite a bit leaner and have a healthy range of body fat set to 8-19% for the age group of 20-40 years and have a healthy range set to 11-22% for those that are 41-60 years of age.


Avoid The Diet Burnout

Wednesday, July 20th, 2011

ac33eb0a6c276b6b hate scale 300x212 Avoid The Diet BurnoutAs you move along with your weight loss diet plan, one of the most frustrating things that you might come to experience at times is burnout. You’ve been following the plan, eating your scheduled meals as you should and frankly, you’re sick and tired of it.

You want a break. You want to finally give in to your cravings and experiment with new foods that you haven’t tried before. You want dessert!

What do you do when you’re at a point of burnout and uncertain if you’re going to be able to continue? By using the following helpful tips, you can combat burnout head on so that you can stick with your diet and carry on to see the success that you’re after.

Let’s look at what you should know.

Re-Evaluate Your Approach

First things first, in some cases the cause of burnout is simply because the plan isn’t structured properly. Are you taking in sufficient calories? Are your carbs too low that you have energy lows at all times?

A poorly planned diet will lead to burnout because you’ll feel miserable on it. If this is the case and you’re experiencing burnout after a very short time following the diet, you should assess to see if these factors could in fact be coming into play.

If they are, it may be time to try an alternate approach.

Incorporate New Healthy Foods Into The Plan

The next thing to do to avoid burnout is to try and incorporate new foods into the plan that are healthy. Who says you have to eat the same thing day in and day out? There are plenty of healthy recipes that you can use that will fulfill your diet and satisfy your taste buds.

Start experimenting. Make it a ritual every Sunday night to prepare a new dish. This will give you something to look forward to so the week doesn’t seem so dreary eating the same thing over and over.

Assess If A Cheat Meal Is In Order

Another factor to consider is actually giving in and having a cheat meal. When planning properly, cheat meals can definitely be incorporated into a successful diet. You really can eat foods you crave and continue to lose weight if you plan it wisely.

A single cheat meal could really mean the difference between sticking with your diet or not for many people, so factor this in.

Cheat meal provide much psychological relief as well, which is something you definitely need when facing burnout.

Remind Yourself Of Your Goals And The Benefits Of The Diet

Finally, the last way to beat burnout is to remind yourself of the benefits you’ll get from the diet. Think back to how you really felt when you weren’t eating healthfully. Chances are you didn’t feel that great.

Do you really want to go back to that? If you stop and think about it, you’ll realize you don’t and that can help propel you forward.

So there you have a few important points to keep in mind at all times. Burnout is common so don’t feel like a failure if you’re experiencing it but instead, use a proactive strategy to overcome it.

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Best Energizing Foods

Wednesday, July 13th, 2011

Stay Energized With These Healthy Foods

healthy food Best Energizing FoodsIf you’re on a fat loss diet plan, one of the things that you may be struggling with on an ongoing basis is trying to stay energized. It’s no secret that energy levels do tend to drop down when consuming fewer calories due to the fact that your body has less fuel than it would like.

But, the good news is that if you choose your foods wisely, you can increase your energy levels back up again so that you feel great as you move along with your diet.

Let’s have a look at the top energizing foods that you should be consuming.


Oats Best Energizing FoodsSince carbohydrates are the primary source of preferred energy by the body, you want to avoid cutting them completely out of your diet. Instead, simply choose smarter, slower digesting sources of carbohydrates that won’t spike your blood glucose levels and cause an energy high followed by a crash.

The perfect food to help you accomplish this is oatmeal, which can be prepared a number of different ways. Oatmeal is high in fiber, low in sugar, and only takes minutes to cook.

A half cup serving (raw) only provides 180 calories total as well, so it’s easily added to almost any diet plan.

Egg Whites

howto eggmask Best Energizing FoodsThe next food to be eating on your diet to help increase energy levels and ensure that you maintain your lean muscle mass is egg whites. Egg whites are great since they’re very low in calories at only 15 calories per white and contain strictly protein content.

Since getting enough protein is important for muscle repair and rebuilding, which then ensures that you feel energized after hard workout sessions, meeting your daily requirements is a must.

Egg whites make this easy.


salmon Best Energizing FoodsNext up on the list is salmon. Like egg whites, salmon is also a very rich source of protein, but in addition to that, it’s also full of healthy fats.

Healthy fats are good to have in a fat loss diet in moderation because they are going to provide a longer term source of energy that you need.

Salmon should be eaten at least twice per week on any diet plan, so have a look over your current menu and make sure it’s making an appearance.


bananas Best Energizing FoodsBananas are another great choice for when you’re trying to increase your energy levels. Bananas are a very rich source of potassium, which is a micronutrient that is vital for proper energy levels in the body.

If you aren’t getting enough potassium in your daily diet it is quite normal to experience higher levels of fatigue, so you really want to focus on getting plenty of fresh produce, the primary source of potassium in the diet.

One banana a day will go a long way towards helping you meet your needs.


quinoa Best Energizing FoodsFinally, last but not least, don’t overlook quinoa. Quinoa is another healthy source of carbohydrate that will supply the body with long lasting energy and is also a complete source of protein as well. For anyone who is using a vegetarian diet this tends to be far superior to having brown rice instead.

So there you have some of the top foods that you’ll want to turn to in order to boost your energy levels and feel good while you’re on your fat loss diet. Don’t overlook the benefits that fat loss supplements to help you achieve your weight loss goal. Check out our list of the Best Diet Pills of 2011 to see which one could work for you!


Get Leaner Legs

Wednesday, July 13th, 2011

Five Moves To Lean Legs

020309 imag lower 320x240 Get Leaner LegsLooking to get lean legs? If so, you aren’t alone. One of the top goals of many women who are entering the gym is to get a lean set of legs that they can feel proud to sport in a pair of shorts or a skirt for the summer.

If you want to make sure that you’re on the right track to get lean legs, it’s going to be vital that you’re taking the time to learn the best leg slimming exercises out there and then taking the time to add them to your fitness plan.

Let’s have a quick look over the top moves that you should consider so that you can achieve this goal in record time.


The first move that’s great for helping to lengthen the legs and add a more defined appearance is lunges. Lunges are fantastic since not only will they work the glutes, hamstrings, and quads, but they’ll also target your core as it contracts to help you maintain balance.

Perform these walking all the way across a room and back, doing two sets each workout.


Squats are the next movement that will really help you get lean legs in a hurry. Squats are also a compound movement so will target every single muscle in the lower body and in addition to that, they’re also one of the best strength developers.

By adding a bit more lean muscle mass to your frame, you’ll increase your total daily calorie burn and therefore have a much easier time shedding the fat.

Rear Leg Raises

Moving over to rear leg raises, these are perfect for any woman who wants to firm up her backside as they’ll target the muscles specifically surrounding the bum region.

Since you aren’t lifting any weights when doing rear leg raises either, you’ll get toning benefits without any increase in size.

Uphill Walking

Uphill walking is another great exercise that you should include in your workout program when doing your cardio training.

Not only will uphill walking burn off as many calories as fast paced running would, but it’s really going to challenge your lower body muscles as well.

For anyone who suffers from back pain these are also a perfect alternative since they’ll be much lower impact than running would be.


Finally, last but not least, don’t overlook deadlifts. Deadlifts are great for firming your rear side and will also help to strengthen the lower back and core muscles as well.

When performing your deadlifts you really want to think of squeezing up from the glutes only, ensuring that you are using the bum muscles to perform the movement rather than using the lower back instead.

Also be sure when executing the rising phase of this movement that you do maintain that flat back position as this is what will ensure that you aren’t at risk for developing lower back pain.

So there you have five great movements that you should consider adding to your lower body workout program. If you can do these three days per week, you are going to be one step closer to that set of lean legs you’re looking for.

Don’t forget to also pair these exercises with a good diet plan as well as a proper appetite suppressant such as Phen375, as this will ensure that you’re looking at the total picture as far as fat loss is concerned.

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Battling Belly Fat

Thursday, May 26th, 2011

Battling Belly Fat With Phen375

Fat Burner – The Key to a Slimmer Waist
images Battling Belly FatHow many times have you told yourself that you will work harder to keep your exercise routine going or not eat more than you should? These two facts are easy to say but hard to do for a lot of people whose lifestyle made it impossible to stay on track for even 6 months of exercising and diet to gain the desired weight and shape.
If you want a life free of extra weight and be able to run or walk as fast as you can, walk the entire neighborhood without gasping for breath, and fit into a clothes that would show off your great body then you will need more than just watching what you eat or exercising.

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Fat Burners For Belly Fat

8943 Battling Belly FatFat burners are a dietary pill or medication or supplement depending on the product in question. The fat burners are designed to increase your energy level to do several things, if you are dieting and feel a lack of energy they will push up your energy levels to allow you to keep dieting and not feel overly tired. They also artificially stimulate your metabolism and body temperature is increased making you sweat and become thirsty. This will help you lose weight if you only make sure you reduce your calorie intake below your maintenance level. Now different exercise routines effectively help you greatly if you are using fat burners, and because pills such as this also increase metabolism you can burn fat or extra calories at the same time without realizing it. Most importantly, the neutricutical , drug or supplement could help you change your eating habit. So before if you ate two big hamburgers with fries and large soda, after taking the pill it will reduce your desire and you won’t even be tempted to finish one.

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Since there are numerous diet pills or fat burner it is always wise to choose the one that could really help you slim down to your desired size. So let me introduced Phentemine375 revolutionizes diet supplement that you won’t regret taking regularly nor buy for only $2.50 because it has proven results that would really amazed everyone.

Phen375 is highly recommended now with thousands of articles and testimonials written to prove its powerful fat burning action, this is not just ad diet pill its was designed to be a fat burner with appetite suppressants included, everything that a fat burner ought to do, the reason that it works compared to other drugs ingredients. That is what it’s all about truly; no other fat burner can honestly compete with phen375. The newly improved formula makes Phen375 powerfulbecause it synthesized yourhormones to improve your bodies ability to assimilate fat cells, also stimulates your muscle tissue to help you create more fat burning muscle tissue instead of losing muscle tissue. That is what makes burning fat or losing weight easily with Phen375.

11phen Battling Belly Fat
The new product also ensure an average weight loss of between 3 lbs to 5 lbs weekly and since it also help suppress appetite, there is no more reason to binge on food. However, it is essential to know also that fat burners are not meant for lifetime use just a tool to make your program faster and you’re suffering much easier. Apart from the usefulness of Phen375 to lose weight, it is also advantageous to know that you can also improved your mobility, sleep better, experience lesser pain and aches, have an happier disposition because extra weight leave a person sluggish and irritated as movement is limited.
So if you need to lose weight faster than normal with less suffering and greater success to feel good, sexier and alive there is only one diet supplement to keep in mind for faster results without side effects – just try Phen375.

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