Learn How To Lose Weight Fast! Safe and Effective Weight Loss

Learn How to Lose Weight Fast with This Healthy Approach to Weight Loss

Losing weight can be a challenge for many people. Being overweight is associated with many different health risks including heart attack, stroke, and diabetes, just to name a few. According to the National Center for Health Statistics, obesity has more than doubled since 1970! With all the promotions for fast food, busy lifestyles and economic hardship, weight loss is getting harder and harder every year. I’ve created this post to provide a road map to weight loss. I’ll detail some key components of how to lose weight fast, and most importantly, keep it off! Healthy weight loss is two-fold:

Proper Nutrition, Not Starvation, Can Lead to Fast Weight Loss

Most people are under the impression that in order to lose weight, they need to stop eating. While this does have some truth to it, there is a lot more to losing weight than just not eating. It isn’t a coincidence that so many people drop 10 or 20 pounds just to gain back everything they lost. By going on extreme low calorie diets, your body will go into starvation mode, because it doesn’t know when it will get more nutrients! By eating so few calories, your body slows down its calorie burning processes and starts hoarding fat. This is why you see results initially, but as soon as you start to eat again, your body balloons right back to your initial weight. In addition to that, your body won’t be getting the nourishment it needs to function properly. You may feel like you’re always in a bad mood, tired, or even show signs of depression. Due to a hormone imbalance, you might constantly crave unhealthy foods. Assuming you’re trying to exercise, you likely won’t have the energy to get in a great workout or to repair properly afterwards.

The key to fast weight loss isn’t always low calories. It is consuming the RIGHT calories. If you’re exercising like crazy and trying to live on 1,000 calories per day, your body is going to be a mess! So what should you eat to lose weight quickly? Without getting too complicated, you want to consume hefty amounts of protein, fiber and water. You want to avoid or limit things like sugars, starchy carbs and fats.

You don’t have to count every single calorie you eat. You just need to make sure what you’re eating is healthy. One of the easiest methods to use for weight loss is the plate method. Separate your breakfast, lunch and dinner plate into sections as follows:

1. 1/2 your plate should be non-starchy carbs – I’m talking about VEGGIES especially. Things like broccoli, cauliflower, asparagus, etc. That doesn’t mean cover them in veggie dip or saute them in 5 tablespoons of butter either! Learn to love veggies for what they are. A good, healthy source of nutrients.

2. 1/3 of your plate should be lean protein – This is your fish, chicken, turkey, or any other lean meat. Things like beans are also great sources of protein.

The rest should be starchy carbs – This is a small portion of things like brown rice, wheat bread, wheat noodles, etc.

This isn’t a state-of-the-art system, but it is a simple plan that everyone can follow that will work. If you look at your plate and you have 2 pieces of broccoli and a giant pile of noodles or fried rice, you need to make some adjustments.

Things to Eliminate Completely

In order to lose weight quickly, there are some common things you will have to get rid of completely:

1. White Flour – White flour and whole-wheat flour differ significantly in their nutritional value. In order to really get rid of that hard to lose belly fat, you need to let go of white flour products like white bread, white rice, tortillas, and anything else with white flour in it. What’s the alternative? Whole wheat flour products

2. High Fructose Corn Syrup and other refined sugars – Read your ingredients! Sugar is a major factor in weight gain and the ability to lose weight fast. Sugar is sugar but getting your sugars from things like fruit, which provide some nutritional benefits, is much better than getting sugar from processed treats. What’s the alternative? Eat things with natural sugars like fruit!

Exercise Leads to Muscle Definition and Keeping the Pounds Off

When it comes to weight loss, the most important benefits are the health benefits, but let’s be honest, most people wouldn’t mind having a better body too. As a trainer, I hear it all the time. “I want to tone up! Sculpt and tone. How do I get better muscle definition?” If your goal is to get some muscle definition, it doesn’t matter how good your diet is. You have to exercise! Your muscles will not grow unless you make them work.

What Exercises Help You Lose Weight Fast?

Exercise, especially weight lifting, is not a simple thing. There are many different styles and techniques you can utilize. The exercise program that works best for you will depend on your goals and your individual body. There a few things just about everyone can count on when it comes to being able to lose weight fast:

1. You need to do cardio and Resistance Training – If you want to see the best results, you need to do a combination of cardiovascular exercise and weight lifting. I see people get frustrated all the time because they run on the treadmill for 60+ minutes per day but still don’t look how they want. You cannot get muscle definition without muscles! In order to build muscle, you have to lift weights. And Vice Versa, to maintain a healthy heart and burn the most fat, you need to do some type of cardiovascular exercise.

2. Use a lot of full body exercises – When it comes to losing weight fast and burning fat, full body exercises typically work better than isolated exercises. An example of a full body exercise is a squat with a shoulder press. By using your legs, core and arms, you’ll burn a significant amount of calories while improving your muscular strength. An example of a less effective calorie burning exercise would be a seated biceps curl. If your goal is to have nice biceps, this is a great workout for you. If your goal is to lose weight fast, you’ll see much better results going with a high-calorie burner like the squat and press.

Bonus Tips for Rapid Weight Loss

1. Try High Intensity Interval Training (HIIT) -HIIT is a safe, effective workout program to lose high amounts of fat in a short time. HIIT is so effective because it is great for weight loss while promoting muscle growth, as opposed to steady state cardio, which burns calories but doesn’t offer much for muscular improvement.

2. Check out my article about the top ten best diet foods – If you’re looking for some great foods to eat during your weight loss program, these are ten “super foods” that will help provide the right nutrients to safely lose weight fast.

3. If you want a professionally created workout program that will give you step-by-step instructions on how to lose weight, check out my workout program subscription. You’ll never have to worry about the effectiveness of your exercises again. I’ll give you everything you need to lose weight and get the muscle definition you want.

Fiber Rich Diet For Weight Loss & Healthy Digestive System

A healthy diet is a balance of good  nutrition , calories, vitamins, and fiber. Fiber by definition is the part of plant foods that is not digestible but necessary for us because it moves foods through our digestive system. Our daily fiber requirement is 25-30 grams. An average person gets only 5-8 dietary grams of fiber in a day. This article will show you how easy it is to add fiber to your diet.

Low fiber diets increase the risk of disease including colon cancer, obesity, heart disease, and diabetes. Other health issues you may experience are hemorrhoids, irritable bowel syndrome, diverticular disease, high cholesterol, weight gain, and constipation. Just by making a few changes in your diet you can help to eliminate the possibility of these problems.

Obesity or being over weight is less likely when your diet includes the right amount of fiber for two reasons. Fiber fills you up and the process of normal healthy digestion burns up calories. This is why fiber rich diets are a key to weight loss success.

Increasing fiber in your diet is easy. Most fruits, beans, vegetables, whole grains, nuts, berries, and dried fruits are fiber rich foods. Substituting fresh fruit, veggies, dried fruit, or nuts in place of a high calorie packed snack is a smart way to improve your diet. Replace white bread with a loaf made of whole grains and do the same with pasta and white rice. You may be pleasantly surprised how tasty wheat pasta and brown rice are. Another good idea is selecting fresh fruit over juice because it has more fiber and fewer calories.

There are two types of fiber. Soluble fiber dissolves in water forming a gel-like substance helping to lower blood cholesterol and glucose levels. Foods with this type of fiber include oats, peas, beans, apples, citrus fruits, carrots, and psyllium seed husk which is an ingredient often found in high fiber breakfast cereals. Insoluble fiber does not break down and is roughage increasing stool bulk that moves material through the digestive system. Foods containing this fiber are whole wheat flour, wheat bran, nuts, and many vegetables.

Examples of Fiber Rich Foods

Fruits- oranges, cherries, apples & pears w/ skins, tomatoes w/ skins, and bananas

Dried fruits- figs, apricots, dates, raisins, and prunes

Vegetables- onions, cauliflower, broccoli, sweet corn, carrots, spinach, kale, beet greens, collard, baked potatoes with skin, green beans, canned & fresh pumpkin, brussels sprouts, artichokes, zucchini, celery, sweet potatoes, and turnip greens

Legume Family- soybeans, peas, lentils, chickpeas, and beans

Berries- blueberries, raspberries, strawberries, and blackberries

Oats, rye, chia, and barley

Grains, whole grain foods, and bran

Nuts(although a great source of fiber, careful nuts are high in fat and calories)

Seeds

Popcorn (air popped)

With a fiber rich diet it is important to increase fluids 8-10 glasses per day. This will aid digestion and support good colon health. I recommend water as a first choice but juice, decaffeinated tea & coffee, and low fat milk are other good picks. Note the list does not include soda pop, energy drinks, sport drinks, or alcohol. Increasing daily fiber should be gradual or you may experience diarrhea, intestinal gas, bloating, and cramping. It will take you a few weeks to make the necessary changes and learn how to read the labels on food products at the grocery store. I am certain your time and efforts will pay off with notable changes to your health.

5 Healthy Breakfast Ideas

Breakfast is the most important meal of the day. A healthy breakfast will improve blood sugar levels, boost the metabolism and reduce the desire to binge on snack foods throughout the day. Studies now prove, people who eat a healthy breakfast are slimmer than those who skip breakfast.

Below are 5 health breakfast ideas that you can begin using today:

1. Super-Fast Omelet: Ingredients: 2 eggs, 2 ounces of diced turkey bacon and ¾ cup of chopped spinach. Method: Whisk the eggs until light and fluffy. Add the bacon and spinach and mix until all ingredients are well combined. Place the ingredients in a microwave safe bowl. Microwave on high for one minute, add a slice of whole wheat toast and you have a perfect breakfast to start your day.

2. Strawberry Smoothie: Smoothies are fast, easy to prepare and are great when you need to get up and go. Ingredients: 1 cup of reduced fat milk, 1 cup of strawberries, ½ cup of yoghurt and 4 ice cubes. Method: Place all the ingredients in the blender on high and mix until smooth. Pour into your favorite cup and enjoy.

3. Lean Mean Veggie And Cheese Wrap: Wraps are quick, healthy and a great way to start the day. Ingredients: 1 flour tortilla, 1 cup of cooked mixed vegetables of your choice, 2 tablespoons of grated low-fat cheddar cheese. Method: Lay the tortilla on a plate and spread the cheese over the top. Microwave the tortilla on medium heat for 40 seconds. Add the vegetables, roll the tortilla and eat while hot.

4. Quick Fruit Salad And Yoghurt: Fruit salad and yoghurt would have to top the list as an all-time breakfast favorite. Ingredients: 1 small banana, 1 small apple, ½ cup of mixed frozen berries and 1 cup of vanilla Greek yogurt. Method: Slice the banana and apple thinly and place in a bowl. Add the berries and toss the ingredients together. Top off the fruit salad with the vanilla yoghurt and enjoy.

5. Homemade Muesli: Low in fat, high in fiber and made just the way you like it. Ingredients: ½ cup of lightly toasted rolled oats, 1 tablespoon of sunflower seeds, 1 tablespoon of plump juicy raisins, ¼ cup of dried banana and pineapple chips, ¾ cup of reduced fat milk. Method: Put all ingredients in a bowl, stir until combined. Add the milk and start your day the right way.

Now you have 5 healthy breakfasts for your work week. Each of the recipes takes just a few minutes to prepare. A healthy breakfast is a great way to begin the day and kick your metabolism into gear.

5 Components of Fat Loss

Are you looking to lose 10, 20, 50, or more pounds? Have you tried numerous diets and all the latest fat loss workout programs, but still have not received the results you wanted? If so, do not be discouraged. You can lose the excess weight. But, you must use the proper formula. This formula is no secret it only consists of five components. They are: nutrition, strength training, interval training, goal setting, and making a life long commitment to exercise. The reason your past efforts to lose weight came up short is because they only consisted of one or two of the components and were short-term programs. By combining all 5 of the components you will lose the weight and keep it off for good. Let’s take a look at each of these.

1. Nutrition. Nutrition is the most important aspect of any weight loss program, which is why dieting, has become so popular among those trying to lose weight. However, nutrition alone will not get the job done. You must incorporate the other four components. I’m sure many of you have tried a fad diet (e.g. Atkins, Zone, South Beach, Weight Watcher’s, Grapefruit, etc.). Some of these diets hold merit others just are not healthy. The largest problem with fad diets is that they only focus on a short-term outcome and are not possible to stick to in the long run. This is why so many people yo-yo diet.

The majority of Americans continue to lose the same 10 pounds over and over on these fad diets and then they typically gain the 10 pounds back plus a couple pounds more each time they go off of their diet. These diets would provide better results if they were based on sound nutritional science and focused on teaching people how to eat a balanced diet and make better food choices. The reason you do not see a fad diet that does this is because the fad diets offer quick results. It would take much longer for someone to learn how to eat properly than it would for someone to simply follow a program laid out meal by meal in a book. But, after you go on the diet and lose the weight, what have you learned? Nothing, which is why as soon as you discontinue the diet the weight returns because you have gone back to your old eating habits. To achieve long lasting weight loss we need to do away with dieting and learn how to eat properly and healthfully.

2. Strength Training. Muscle tissue is the key to increasing metabolism. An increased metabolism means that you will burn more calories all day with everything you do. Why is this so? Because muscle tissue requires more energy to maintain than fat tissue does. So the more muscle tissue you have on your body the more energy your body will require to maintain that muscle. This does not mean that you have to develop the figure of a bodybuilder to burn fat. But, it does mean that the majority of your workout should consist of strength training. By focusing on strength training you will be able to develop a lean fit looking body.

This can be accomplished through total body workouts 3-4 times per week using multi-joint exercises and training movement patterns rather than muscle groups. For example, most people’s workouts consist of single-joint exercises such as a bicep curl that only targets one muscle and only involves the movement of one joint. A multi-joint exercise like the squat will require the effort of multiple muscle groups and involve the movement of 2 or more joints to perform the exercise. It is typically recommended that you perform 3 sets of 8-12 reps for fat loss. By training this way you will receive the most bang for your buck because you will be using exercises that require a large amount of energy to perform, resulting in more calories burned and the potential for greater fat loss.

3. Interval Training. I know I am going to push some buttons here but the research doesn’t support steady-state cardio training for fat loss, it supports interval training. Steady-state cardio is any activity (e.g. as walking and running) that is performed at the same level of intensity for 20 minutes or more. Interval training is a higher intensity form of exercise that can be any type of activity done continuously, but with varying the intensity frequently from high to low during the workout. Interval training also only takes 20 minutes to complete. Less than half the time most people spend when they run or walk continuously at the same speed. So how can interval training be better than steady-state cardio? Well let me first give you the research then I’ll explain. In 1994 Trembley et al. at Laval University in Quebec, Canada made a breakthrough study on fat loss training. They compared 20 weeks of steady-state cardio training versus 15 weeks of interval training.

At the end of the training the interval training group showed a nine times greater loss in body fat than the steady-state group. There have been other studies done since then all reproving this first study. These studies have shown us that it is not how long you exercise, but how intensely you exercise that determines how much body fat you lose. With interval training you also do not burn as much muscle tissue as you do with steady-state cardio. As I mentioned earlier, the more muscle tissue you have on your body the higher your metabolism will run, which results in more fat burned throughout the day.

4. Goals. If you are truly serious about losing weight you need to set goals. Set your long-term goals first and work backwards from there by setting short-term goals. Once you have set your goals write them on note cards. Keep these note cards near you and read them to yourself several times each day. Stay focused on your goals and you will soon see them become a reality.

5. Life Long Commitment. Fitness is more than just losing those unwanted pounds or getting into shape for your high school reunion. It is a life long commitment and lifestyle that needs to become a part of your daily routine. Once you have made fitness a lifestyle you will look and feel better, keeping those lost pounds off and not worrying about regaining them.

Top Health Benefits of Tomatoes

Taste and nutrition as well as the health benefits of tomatoes have been highly valued. Enjoyed all over the world, they are essential ingredients in the diets of many cultures. Yet the plant has a spotty past, including myths, misconceptions and controversy, and the challenges of modern mass production of the tomato continue to spark debate. Yet there is no debate over the intrinsic health benefits of the tomato. The tomato is treasured for its nutritional value as much as for its delicious taste.

History of the Tomato

Peru is generally credited with first cultivating of the fruit now known as the tomato. The tomatoes of that day were tiny compared to modern tomatoes, but were already a valued food, bred for flavor. From Peru, the tomato spread through Southern and Central America. Mexico’s Aztecs prized them, using them extensively in their cooking, including salsa. When the Spanish invaded Mexico during the early 1500’s, the Aztecs developed a new, gruesome recipe involving tomatoes. The fruit was served with the flesh of the Spanish invaders.

Some believe it was the Spanish Conquistador Hernando Cortés who brought the tomato to Europe after conquering the Aztec capital, Tenochtítlan, now Mexico City. Others believe Christopher Columbus brought plants back to Europe with him as early as 1493. An Italian herbal document in 1544 mentions the tomato as pomo d’oro, or golden apple. In 1597, English surgeon John Gerard published an herbal declaring that the tomato was poisonous and not to be eaten, prompting a century or two of excluding the fruit from British and colonial diets.

Several theories exist as to why so many believed the tomato was poison. One theory puts the blame on pewter plates, which had a high lead content. Acidic food like tomatoes caused some of the lead to leach into the food, leading to lead poisoning. However, lead poisoning occurs so gradually, over such a long period of time, that many consider it unlikely that the tomato would have been identified as the cause. A more likely theory is that the tomato is considered a member of the nightshade family of plants. Indeed, the tomato leaf is not safe to eat. Eating tomato leaves can cause vomiting, diarrhea and dizziness, and in severe cases, can lead to death.

Controversy also existed for a time over whether the tomato is a fruit or a vegetable. Botanically, the tomato is a berry, a subset of fruit, but its content is more like a vegetable. Perhaps the best way to describe the tomato is as “the fruit that behaves as vegetable.”

Mass-Produced Tomatoes

Today, tomatoes are grown around the world, adapted to a variety of growing conditions with thousands of cultivars. Tomatoes vary in size, color and flavor, from four-inch diameter beefsteak beauties to the elongated plum tomatoes prized in sauces. Tomatoes rightfully take their place along nutritional super foods, yet in some areas of the world, efforts to mass produce the fruit are causing concern among health experts.

In Florida, much of the land used for agriculture was carved out of the everglades. The sandy soil and humid air doesn’t suit the temperament of tomatoes, so farmers add quantities of chemical fertilizers to prompt growth. The fruit is shipped to market while still green, before the sun has ripened their taste and color – the tomatoes are treated with gas to make them look red. When compared to organic tomatoes, they are higher in sodium, while lower in vitamins and minerals. Many of these tomatoes wind up in fast food restaurants and grocery chain stores. It is recommended that consumers buy locally-grown tomatoes whenever possible. When not possible, canned tomatoes are more healthful – the tomatoes found in canned tomatoes are typically allowed to ripen before processing.

Health Benefits of Tomatoes

Naturally-grown tomatoes contain many valuable nutrients, including lycopene, which has been linked to preventing cancer. Lycopene is a powerful antioxidant. Antioxidants are nutrients that can slow or repair the damage that can be caused when the body’s cells metabolize oxygen. As cells take in oxygen, molecular bonds can break, causing by products called free radicals. Free radicals immediately try to stabilize themselves by latching on to the nearest molecule. This process can damage healthy cells. Too many free radicals – or not enough antioxidants – can predispose the body to cancer. Antioxidants may also help maintain the body’s immune system, reducing the instances of conditions and diseases associated with a weakened immune system. Notably, the skin of the tomato also contains powerful antioxidants.

Tomatoes contain other beneficial nutrients, including beta carotene and lutein, as well as vitamin A, vitamin C and vitamin E. Tomatoes are also rich in potassium. In addition, the nutrients in tomatoes become more powerful or efficient when combined with certain other foods. A Ohio State University study found that consuming tomatoes with healthy fats, such as olive oil or avocado, intensifies the body’s ability to absorb antioxidants by as much as 2 to 15 times. A study published in Cancer Research observed more positive effects in treating prostate tumors in rats when tomatoes were combined with broccoli. No allergies or adverse effects have been definitively associated with tomatoes.

Enjoying Tomatoes

The healthiest way to enjoy tomatoes is to either grow them in a home garden or purchase organically and locally grown tomatoes at a farmer’s market or health food store. When this is not possible, canned tomatoes are an acceptable alternative. One medium tomato, cup of tomato juice or soup constitutes one portion of recommended daily vegetable consumption. To receive the added benefits from combining tomatoes with other nutritionally-rich food, try adding a few broccoli florets to tomato soup. Add both tomatoes and broccoli florets to a salad. Reduce the amount of cheese on a pizza and drizzle olive oil over it for a rich flavor. Chop avocado into your favorite salsa, or chop tomato into your favorite guacamole. However you enjoy the health benefits of tomatoes you will be boosting your system and sampling one of life’s culinary delights.