WEIGHT LOSS

If you want to know how to lose weight fast, continue reading the context below.

One effective way of losing weight fast is by having a control over the food you consume. Make a list of what you eat and evaluate it for calories, fat grams and dietary fiber.

Pay Attention to your calories: Pay attention to your current intake of calories. Burn more calories than you eat and you will lose weight. But, first you need to know how much you take in during a normal day.

Stay well-organized and focused: It is important to realize that weight loss is your responsibility.
Drink plenty of water – Recent research indicates that considerable weight loss is achieved by more and more of water consumption. By a lot, it means half of your body weight in ounces. If one weighs 150 pounds, then one would have to drink at least 75 oz. of water a day

Say No to starving: Many of the people don’t realize that eating is important. They try to find solution by starving themselves.

Be conscious about your body: If you have tendency to put on weight then always try to handy ways of warding off the fat. Like doing small exercises, cutting on fats, avoid eating sweets
Get Active: Ascertain what you like to do. So it’s important to engage oneself in physical activity which you enjoy to do.

Say yes to Herbal Medication: VitoSlim is the thermogenic weight loss supplement that not only reduces your appetite and calorie intake but also make you lose considerable weight within short period of time. This effective herbal pill is available online at a very reasonable price.

The sedentary lifestyle and the diet that most of the people follow are one of the main reasons of weight gain among the people. And if the excess weight is not taken care of well in time then it may give rise to a number of health risks. And a number of people in a bid to waive off that excess weight look for ways.

Though there are a number of options available in order to burn the extra calories but they may be associated with certain side effects. For instance, liposuction is a short cut to losing weight but the after math of the surgery may be quite a big price to pay for losing weight.

EXERCISE FOR GOOD HEALTH & FITNESS

Aerobic exercise (walking, jogging, dancing, biking, swimming, etc.): To promote and maintain health, older adults need moderate-intensity aerobic physical activity for a minimum of 30 minutes five days each week or vigorous intensity aerobic activity for a minimum of 20 minutes three days each week. (Moderate intensity is when you feel "warm and slightly out of breath," and vigorous is when you feel "out of breath and sweaty.")

Resistance exercise (weight lifting, calisthenics): To promote and maintain health and physical independence, older adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week. It is recommended that eight to 10 exercises be performed on two or more nonconsecutive days per week using the major muscle groups.

Flexibility exercise: To maintain the flexibility necessary for regular physical activity and daily life, older adults should perform activities that maintain or increase flexibility at least two days each week for at least 10 minutes each day.

Balance exercise: To reduce risk of injury from falls, older adults with substantial risk of falls (for example, with frequent falls or mobility problems) should perform exercises that maintain or improve balance.

Weight Loss

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To feel full and successfully lose weight on any weight loss program, you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat. Weight loss cannot occur without an active metabolism which requires large quantities of water. Another way to use water to lose weight is to drink a large glass of ice water just before meals. The cold causes your stomach to shrink slightly which will make you feel full faster.

3. The more positive your self-esteem, the better you feel about yourself, the faster and easier it will be for you to lose weight. When you are self-confident, you are better able to take charge of your life. It also means that after you lose weight, it will stay gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices. Strong flavors such as vinegar, garlic, chili powder, cayenne, curry powder, rosemary and tarragon can be used to doctor up any food you are eating. For your low fat and fat free diets, experiment with different herbs and spices until you find some you like. Staying on your fat free or low fat diet will be easier and your weight loss will be speeded up.

5. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards. Research shows these foods all increase your metabolism. For double duty, give up fat filled mayonnaise for mustard and add hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad. Overeating often accompanies negative emotions such as depression, anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body which retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.

9. Exercise is probably the most important key to increasing your metabolism and burning off excess fat. Research shows that you burn more stored fat for energy when you do aerobic exercises on an empty stomach than on a full stomach. Research also shows that you burn more stored fat when you exercise late in the day rather than in the morning. Put together, the best time to exercise to lose weight by burning your stored fat is in the late afternoon/early evening before dinner. Second best is in the morning before breakfast. Our metabolism naturally starts to slow down about 8 hours after we wake up. Thirty minutes of aerobic exercises in the evening, before dinner, will not only burn off stored fat but it increases your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism doesn't get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down. Weight loss through the burning of stored fat is all about eating enough of the right kinds of foods so you stay full and your metabolism stays as high as possible. Remember, if you feel hungry, your metabolism slows down. Stay full with healthy, nonfattening foods and your metabolism will continue to burn your stored fat as fast as your body will allow.