Fat Loss 4 Idiots Review - Fat Loss-Belly Fat - And Diet Program

Is a Fat Stomach Unhealthy?

Yes. For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk. Fatty tissue which is stored around the stomach and abdomen (sometimes called intra-abdominal, or visceral fat) carries a greater health risk than fat located in the lower body around the butt and thighs.

Some health studies show that abdominal fat leads to raised blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. Because of this, some experts believe that waist circumference and fat-distribution is more important than your actual weight in predicting future health risks.

What Causes a Fat Belly?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more ‘male’.

NOTE: To understand how surplus food calories from carbohydrate, fat or protein are converted to body fat and stored in adipose tissue cells, see How to Get Rid of Your Belly Fat.

Stress and Stomach Fat

Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.
How to Prevent a Fat Belly?

If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.
How to Reduce a Fat Stomach?

However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time - especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can “target” your fat stomach. So please don’t get impatient. Your fat belly will disappear, I promise.

Diet Advice
A balanced diet coupled with regular exercise is still the best way to lose weight and reduce fat. The Idiot Proof Diet is an excellent plan with lots of practical advice about dieting, exercise, diet-motivation and long term weight control. For more information, click Diet Preview

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In a recent AOL poll, we asked our readers to tell us what their least favorite body parts were. The overwhelming answer? “My belly!”
But the concern over a flabby belly is more serious than simply not looking good in a bathing suit. Researchers are finding that abdominal fat leads to higher risks of heart disease, diabetes and even certain types of cancers.

We’re all aware that lack of exercise and a diet of burgers and fries will cause our bellies to expand, but who knew that those late nights at the office, the stress of that big project or the hidden trans fats in our favorite vending machine snacks were adding dangerous inches to our midsections?

In a society where workaholics reign, Americans are more sleep-deprived, stress-ridden and crunched for time than ever before. We want the quickest solutions, the fastest foods (usually supersized), and, despite the caffeine running through our veins, we just can?’t seem to find the time to work out.

Are our waistlines growing out of our control?

Three ways to blast the belly fat:

1. Avoid Trans Fats
2. Get More Sleep
3. Manage Your Stress

Waist-to-Hip Ratio, BMI and Belly Fat: What It All Means
Until recently, BMI or body mass index (a measurement of weight in relation to height), was used as a key factor in determining the likelihood of developing heart disease, diabetes and certain types of cancers. Now, researchers around the world are discovering that BMI is the wrong number to rely on and dangerously misleading.

Typically, a BMI of 20 to 25 is considered normal, the range between 25 to 30 is overweight and more than 30, obese. The problems arise when certain factors, such as muscle mass and fat deposition, are not taken into consideration. Because muscle is much denser than fat and takes up less space, two individuals of the same height and weight could have the same BMI, even though one may have a significantly higher percentage of body fat than the other.

Researchers now know that if most of your fat is in the tummy area, your health risks are greater than if it resides in, say, the hips, thighs or rear (sometimes referred to as the apple versus pear theory.

Dr. Tobias Pischon, lead author of a recent study that focused on the correlation between abdominal fat and colon cancer, stated in a Reuters Health report that this type of fat is more alarming. Belly fat is “metabolically active” and could possibly increase colon cancer risk by raising levels of certain hormones that affect cell growth, including the growth of cancer cells.

Consequently, waist-to-hip ratio (a measurement of waist size divided by hip size) is a more reliable gauge of your risk factors for certain diseases, such as heart attacks. A ratio of above 0.85 for women and above 0.90 for men is higher than average and typically indicates greater risk.

And when it comes to a disease such as colon cancer, women have the highest risk. Female participants of the study with the most abdominal fat had a 48 percent greater chance of developing colon cancer, with men at a slightly lower chance of 39 percent.  By Natalie Vavricka

Diet Advice
A balanced diet coupled with regular exercise is still the best way to lose weight and reduce fat. The Idiot Proof Diet is an excellent plan with lots of practical advice about dieting, exercise, diet-motivation and long term weight control. For more information, click Diet Preview

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Why this problem still exists is beyond me. So many times, whether on WebMD’s Men’s Health or Male Factor Infertility message boards or in my practice, I hear the same basic theme - a man has an obviously urologic problem, it is not resolving or appears to be serious, and yet his primary care doctor has not referred him to a urologist for evaluation and treatment as indicated.

Sometimes it may be for a nuisance problem - or it may be a warning sign of something potentially life threatening. So why would patients not be sent to a urologist at the first sign of something serious, potentially dangerous, and obviously urologic? Your guess is as good as mine.

I do know that many primary care doctors are under tremendous pressure by insurance companies to limit referrals to specialists. Other times it may simple ignorance by the primary doctor. Worse yet, it may be arrogance that the doctor thinks he or she knows everything urologic and so does not believe a urologist would add anything to the patient’s care.

So what are a few problems that absolutely must be seen by a urologist? There are many, but here are some examples of signs or symptoms that absolutely should be seen by a urologist - nonnegotiable!

1. Any aspect of male infertility. A small percent of male factor infertility is because of testicular cancer. This is often missed by primary care doctors and totally missed when referred to an IVF fertility doctor.

2. Blood in the urine. Hematuria, whether visible (gross hematuria) or only seen under the microscope (microscopic hematuria) is not normal and can be an early warning sign of a bladder or kidney cancer. The work-up is basic, including urine tests, an x-ray such as CT scan and a look inside the bladder with a fiberoptic scope (cystoscopy). Waiting to see if the blood will go away is not smart. Blood one time is enough to see a urologist.

3. An elevated PSA or change in PSA. The PSA remains one of the most sensitive indicators of prostate cancer of all tests in medicine. The problem is that too many doctors don’t understand what the PSA test is and probably even more and important, what the PSA test is not. Any elevation raises concerns so must be evaluated. Simply telling you to go away and let’s see how high it goes or how fast it climbs is not smart. And if the PSA starts to climb, even if still within “normal “levels, the change may suggest cancer. So any change of significance should be evaluated as well.

4. An abnormal prostate exam. Any abnormality - firmness, small nodules, or irregularities - may be from a prostate cancer and so must be seen by a urologist. Likewise, any changed from prior exams must be seen. This is why it is so important that all men over the age of 40 to 45 get a yearly exam, ideally by the same doctor. As with all potentially serious problems, if detected early the cure rate is high.

5. Any abnormality of the kidney found on x-ray. It must be assumed that these are kidney cancers until proven otherwise. Do not let anyone biopsy a kidney mass unless you have seen a urologist. Biopsies of a kidney mass can actually cause more harm, and often do not provide the information desired.

6. A testicular mass or persistent pain. Because of the rare chances of having an underlying testicular cancer, any masses, firmness or nodules of the testicle must be seen by a urologist. This also includes men with testicular pain that does not resolve within a week or two. If caught early, testicular cancer is one of the most curable cancers in humans.

Diet Advice
A balanced diet coupled with regular exercise is still the best way to lose weight and reduce fat. The Idiot Proof Diet is an excellent plan with lots of practical advice about dieting, exercise, diet-motivation and long term weight control. For more information, click Diet Preview

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For many of us as we come out of our teens years and enter into adult hood we realize that certain things tend start to take on a jiggling effect. This is usually the most evident in the belly area. You notice that you have this little layer of belly fat that starts to grow over the years. But how do you get rid of that belly fat and take your body back to the look of younger years? Here are a few tips to help you get rid of your belly fat.

Tip #1: Burn calories through cardio exercise
The key to losing fat whether it be on your belly or in other areas of your body is to burn more calories than you are taking into your body. In order to do this you need to get up and get moving. Try taking a walk, riding your bike or even jogging. Getting active is what will help you to get rid of that annoying belly fat.

Tip #2: Eat Healthy
It might not always be easy to eat healthy, which is why so many people opt for the low nutrition of a fast food meal over cooking a healthy, high in nutrition meal at home. Learn to look at what you eat as not just something to satisfy your hunger but more as how it will give your high performance machine, your body, fuel to get through the day.

Tip #3: Strengthen your core
By doing more exercises than just those focused on your abs will help you to get rid of the belly fat. Concentrate on your core muscles and also on your legs and arms to help tone your entire body.

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Diet Advice
A balanced diet coupled with regular exercise is still the best way to lose weight and reduce fat. The Idiot Proof Diet is an excellent plan with lots of practical advice about dieting, exercise, diet-motivation and long term weight control. For more information, click Diet Preview

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Water is one of the most basic elements of life but figuring out how much we ought to drink hasn’t always been so simple.

Most of us grew up thinking we needed to drink eight glasses of water each day, in addition to any other drinks we might choose. But the latest recommendations say that we no longer need to worry about drinking specific amounts of water. Instead, we can simply satisfy our thirst with any beverage. As it turns out, there really was no scientific evidence for the 64-ounce daily recommendation that was based on survey data of usual consumption.

Of course, water — clean, refreshing, and calorie-free — is an ideal beverage of choice but studies have shown that you can be just as hydrated with coffee, soft drinks, or even beer. And some folks swear by its weight loss powers, including Mireille Guiliano, author of the best-selling book French Women Don’t Get Fat.

To help make the facts about water crystal clear, WebMD asked experts for the skinny on just how much water we need, and whether drinking water can really help keep those extra calories at bay.
The New Fluid Guidelines

A 2002 study published in the American Journal of Physiology questioned the old recommendation of 8 ounces of water, eight times a day. After a thorough review, researcher Heinz Valtin concluded there was inadequate evidence that healthy adults — living in temperate climates and not engaged in rigorous activities — need large amounts of water.

For normal, healthy adults, Valtin recommended simply drinking when thirsty. And he reported that even caffeinated drinks can count toward satisfying our fluid requirements.

In February 2004, the Institute of Medicine (IOM) issued new recommendations that agree with Valtin’s findings. The new guidelines remove the eight-glasses-a-day recommendation, and say healthy adults may use thirst to determine their fluid needs. Exceptions to this rule include anyone with a medical condition requiring fluid control; athletes; and people taking part in prolonged physical activities or whose living conditions are extreme.
How Much Is Enough?

The IOM report did not specify requirements for water but made general fluid intake recommendations based on survey data of 91 ounces (that’s 11-plus cups a day) for women and 125 ounces (15-plus cups a day) for men. Remember, these guidelines are for total fluid intake, including fluid from all food and beverages.

Approximately 80% of our water intake comes from drinking water and other beverages, and the other 20% comes from food. Assuming these percentages are accurate for most of us, the recommended amount of beverages, including water, would be approximately 9 cups for women and 12.5 cups for men.

While 20% may seem like a lot of fluid to get from food, many common food items are mostly water. Here are some foods with high water content, according to the American Dietetic Association:

Food
Percentage Water
Lettuce (1½ cup)
95%
Watermelon (1½ cup)
92%
Broccoli (1½ cup)
91%
Grapefruit (1½ cup)
91%
Milk (1 cup)
89%
Orange juice (3/4 cup)
88%
Carrot (1½ cup)
87%
Yogurt (1 cup)
85%
Apple (one medium)
84%
When You Need More

Physical activity, heat, and humidity can increase our fluid needs. In these situations, keep water bottles close at hand and drink frequently to avoid dehydration. If you’re going to be physically active for long periods, consider sports drinks that hydrate and provide easily usable sugar and electrolytes.

Illnesses accompanied by increased body temperature, excessive perspiration, vomiting, frequent urination, or diarrhea can also increase our fluid needs. Be sure to drink plenty of liquids if you have one of these conditions, and see a doctor if your fluid losses are excessive or prolonged.
How Much Is Too Much?

Scientists on the IOM panel did not set an upper limit for water.

“Water intoxication is very rare, although it has been seen in fraternity pranks. That can be very serious and result in death” says David Perlow, MD, an Atlanta-based urologist.

One recent study of Boston Marathon runners showed that one in three marathon runners was drinking too much water during a race — probably because they were following recent advice to drink as much as tolerated.

If you follow your thirst, you won’t go wrong, Perlow says. He notes that pre-modern man never ran around sipping on a water bottle. A dry mouth indicated it was time to run to the stream for a drink.

“Trust your thirst instinct to make sure you get enough fluids and, of equal importance, void frequently,” suggests Perlow.

Perlow says the bladder is like a balloon. When you make infrequent trips to the bathroom, it can become overstretched — which can result in problems with incomplete emptying, he explains.

He recommends 7-12 trips to the toilet daily for most healthy people.
Water and Weight Control

For years, drinking water has been recommended for weight loss — despite the fact that fluids generally satisfy thirst and not hunger. Barbara Rolls, PhD, an expert on thirst and satiety, points out that thirst and hunger are regulated by entirely different mechanisms.

A recent study by Rolls and colleagues at Penn State University looked at whether people who drank water with lunch took in fewer calories than those who drank other low-calorie beverages. They found that drinking water had little effect on total calorie consumption at the meal.

“In all of our research, we have never been able to show that water can cause weight loss,” says Rolls. The only way drinking water can help you lose weight is if you substitute it for higher-calorie beverages or foods, she explains.

However, eating foods with high water content can help dieters, by increasing the fullness factor.

“When you add water to a bowl of vegetables as in soup, the soup has greater satiety than when the vegetables are eaten alone with a glass of water,” explains Rolls, author of The Volumetrics Eating Plan and The Volumetrics Weight Control Plan. “When water is incorporated into food or shakes, satiety is increased and subjects ultimately eat less food.”

The weight loss benefits of water stem from several facts:

* Foods that incorporate water tend to look larger.
* The higher volume of these foods provides greater oral stimulation.
* Most important, when water is bound to food, it slows down absorption and lasts longer in the belly.

If you want to lose weight, Rolls recommends an eating plan that includes plenty of high-volume foods such as fruits, vegetables, broth-based soups, and oatmeal, along with adequate fluids to satisfy your thirst.

Bottom Line

The experts agree: Drinking water — either sparkling or flat and perhaps with a twist of citrus — is a great, noncaloric way to satisfy your thirst. But if you prefer 100% fruit juice, low fat milk, coffee, or other flavored beverages, they too can keep you well hydrated. Water is calorie free, which makes it a great choice for weight control, but we also need the calcium and especially the vitamin D in low-fat milk. Bottom line, make your beverage choices work to satisfy your nutritional needs, fluid preferences, and hydration needs.

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Use these strategies for long-term success

There are lots of ways to lose weight. The question is, how do you lose weight and keep it off? Atkins advocates argue that their diet works — as do many other diets that strictly limit food groups or calories. But is losing weight worthwhile if you go right back to your old eating habits and regain the weight? Most folks who use restrictive diets regain the lost weight and then some. That’s why “diets don’t work.”
So What Does Work?

The bottom line with weight loss is that you have to eat fewer calories than you burn — regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you because losing weight is very individualized. It is up to you to find the right fit.

Regardless of the type of weight-loss program you choose, there are some fundamental keys to success. There are numerous weight loss plans that are effective because they are built on these fundamentals for permanent weight management:

Strategies for Success

* Make small changes in your life that work for you. Can you drink 1% or 2% milk instead of whole, and then when you’re accustomed to that, eventually switch to skim? How about trying lighter or low-fat versions of your favorite mayonnaise, salad dressings, cheeses, snacks, etc.?
* Eat with a sense of purpose: Savor the flavors and engage your senses so that you truly acknowledge that you are eating. Forget the mindless munching that happens while you cook, drive, or watch television.
* Control your portions. Successful dieters don’t supersize their meals.
* Eat a diet consisting of vegetables, fruits, whole grains, and low-fat protein sources, and limit the total amount of fat, alcohol, and treats.
* Start your day with a healthy breakfast that includes some protein, in the form of low-fat milk, yogurt, lean meats, or an egg. Many overweight people skip breakfast. Start living life like a thin person, and make breakfast a healthy habit.
* Find physical activities that you enjoy or sneak exercise into your daily routine by walking to work, taking the stairs, or parking in the outer reaches of the parking lot.. Whichever you choose, do it daily, for the cardiovascular, stress reduction, and calorie-burning benefits.
* Don’t try to manage your stress with food. Many people eat in response to stress. Unfortunately, food does not help you cope with stress; it simply adds calories to your daily total. Find more effective alternatives: exercise, take a bath, call a friend, surf the Internet. Just steer clear of the kitchen!
* Keep track of what you eat each day with a food journal or diary. This is an excellent way to acknowledge what you eat and be proud of your accomplishments. Take time to celebrate your achievements and reward yourself for all your hard work.
* Read labels to determine the healthiest food options. Nutrition labels offer a wealth of information to help you make good choices. Pay attention to the serving size, calories, fat, sodium and sugars.
* Stay motivated! It is easy to fall off the wagon but when you have a buddy to help and support you it is easier to brush yourself off and get right back on the eating plan. Let your friends and family support and help you through the rough times.

How Do Successful Losers Do It?

There is a group at the University of Colorado that tracks successful losers — people who have lost at least 30 pounds and kept it off for a minimum of one year. According to researchers involved with the National Weight Control Registry, here is what successful losers do to maintain their weight loss:

* They limit their calorie intake to approximately 1,400 a day.
* They restrict fat to approximately 24% of calories.
* They start the day with breakfast.
* They eat a wide variety of foods and do not follow fad diets.
* They get regular exercise, with walking the activity of choice.
* They journal to help them stay the course.
* They weigh themselves regularly.

One thing is for certain. Successful losers get a great deal of satisfaction from their lifestyle of daily exercise, healthy low-fat diets, and trimmed-down bodies.

Registry members who have kept weight off for long periods find that over time, it takes less effort to maintain their weight. It no longer feels like a burden to live a healthy lifestyle.
A Wealth of Benefits

In addition to helping you feel great about yourself, look better, and have an added zip in your step, losing weight brings enormous health benefits. Losing as little as 5% to 10% of body weight can reduce your risk of developing type 2 diabetes, and lower blood cholesterol and high blood pressure.

Adopting sensible behaviors and sound eating habits that you can live with for a lifetime is weight control that works. You can still have the foods you love — just eat them in small portions, balance them with other foods, and eat a variety of nutritious foods each day.

Americans spend 6 billion dollars a year on weight-loss products, in search of the magic bullet. Yet health authorities, including the American Dietetic Association, the American Heart Association, the American Medical Association, and the U.S. Department of Agriculture, agree that the best approach to weight loss is a balanced diet and regular physical activity or a good pair of sneakers.

So don’t waste your money on those sexy-sounding, too-good-to-be true products. Save it for your fruits and vegetables!

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t’s true; you can lose weight just by drinking water. And to think of all that money I’ve spent on commercial diet-beverages with chemicals added to them in order to make the other chemicals taste better - when I could’ve had a glass of water… As obvious as it may seem that drinking water is better than drinking sodas, the truth is so much greater. Water is practically a miracle weight-loss drug - for more reasons than you can imagine.

For starters, you are made mostly of water; keeping yourself replenished improves your overall health - a part of which is maintaining healthy weight and metabolism. Drinking water allows your cells to get rid of waste in the “old water,” much like changing the oil in a car - replacing the old, dirty oil with fresh, clean oil. Just like a car, you run a lot better when you’re “fresh and clean.” Also, as the water flushes old toxins and waste debris from your cells - including fat deposits - it cleans your kidneys and helps your body function more efficiently. Water also hydrates, flushes, stimulates, and improves the function of the digestive system, as well — speeding digestion and the removal of waste before your body converts the undigested food into fat for storage somewhere on your body.

The average person should drink about one-half their body weight - in ounces - of water each day. For example, if you weigh 200-pounds, you would drink 100-ounces of water - about 3-liters. That might sound like a lot of water, but for many people, if they aren’t drinking, they’re eating. In fact, most of the times people eat, they are eating because they misinterpreted a “thirst signal” telling them they need water. You need much more water than food; but most people eat much more food than water. The average American is dehydrated and overweight. This isn’t “bad;” but it is the result of thinking and behaviors we can change if we want a different result. But we have to do this for ourselves; no one else can do it for us.

When you are drinking enough water, you simply don’t get hungry as often. Besides the fact that most of the times you think you’re hungry, you’re really thirsty, having water in your stomach sends a signal that you are “full.” You won’t want to eat with a stomach full of water. As you become hydrated, you’ll notice yourself eating less, losing weight, feeling better, healthier, and more flexible, and having more energy and vitality. As you find yourself with more energy and flexibility (hydrated cells are flexible cells…), you will find yourself wanting to become more active - adding to your overall health and fitness.

It should be obvious that, if you drink water when you’re thirsty - instead of a glass full of liquid sugar and chemicals - you will quench your thirst, replenish your cells, and clean your body. Quenching your body’s thirst should be a life-enhancing experience, not one that makes you feel “heavy” and “polluted.” The more water you drink, the less sodas, etc, you’ll be able to drink; and, the less you drink beverages with sugars and chemicals in them, the less appeal they have. After drinking only water for a short while, you will be able to feel the chemical effects of the other beverages you consume - the buzzing of the caffeine, or the surge and drop of sugar, the acids burning away at you, etc… It simply feels better to drink water. And, with no side-effects, it’s one of the best weight-loss drugs on the market.

Pete Koerner, author of The Belief Formula: The Secret to Unlocking the Power of Prayer. The Belief Formula is a look at how you can use ancient wisdom and modern scientific awareness to learn how to use your mind to create the life of your dreams.

*To download our FREE, Illustrated Emotional Freedom Techniques (EFT) Manual, go to:
http://www.ExploreExpandEvolve.com (It only takes about 30-seconds to get your Free EFT manual and start erasing fears and limiting beliefs!)

**Also, for a Free Report on Making The Belief Formula Work for You, visit:
http://www.TheBeliefFormula.com

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In this article we are going to take a quick look at the best exercises to lose stomach fat. If you are anything like most exercise aficionados, you have probably found yourself “stuck” when it comes to melting away those most significant sore spots around your middle! Fret not though, as I’m going to shed some important light on how you can start saying “sayonara” to those ugly fat deposits around YOUR middle in no time. Read on..:-)

Filed Under: The Cold Hard Facts

The truth of the matter is this. The fat deposits that surround your midsection are FAR more resilient to traditional exercise than other areas. This is true for a number of reasons which we won’t necessarily delve into here. But suffice it to say, the muscle underneath this fat is HARDER to hone and tone than your arms or chest for example. It is VERY doable, but you FIRST must burn the fat off if you want the kind of RIPPED midsection to show off on the beach.

Filed Under: Burn Baby Burn

With the above in mind, cardiovascular exercise is the most effective way to lose stomach fat, bar none. The most complex set of crunches will ONLY get to the muscle underneath layers of fat…which is simply NOT going to do much for you. Burning the fat through aerobic exercise, walking, jogging, rope skipping, hot YOGA or any NUMBER of different sweat inducing exercises is the KEY. Once the fat starts to melt, and it WILL, those SEXY abs that you’ve been honing will start to show through, and you’ll be well on your way to turning heads in no time.

A quick recap. Diet and cardio are the mortal ENEMY of stomach fat. Start there…and the rest will fall into place fast!

I Feel GREAT! No More Chubby Tummy I told My Hubby!

Read on…to discover how you can lose weight, feel great, and turn heads on the beach, in the boardroom and in the bedroom…guaranteed!

(Even if you’ve never lost a pound on ANY diet ever before!)

Say Good By To Your Belly Fat Click Here

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Article Source: http://EzineArticles.com/?expert=Tina_Bardo

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Becoming more active benefits your health, helps you lose weight and improves your body shape

Start now - make exercise part of your daily routine. At any age, increasing your daily activity, even by a small amount, can make a difference.

Our bodies are designed to be active and all activity / exercise will develop and firm the muscles of the body. Exercise doesn’t have to be a chore. Moderate exercise for half an hour 3 to 5 times a week can bring enormous health benefits. Read on to find ways you can become more active, lose that fat and have some fun…
Walking

Make a determined effort to walk throughout the day. Get off the bus or train a stop or two before your destination and walk the rest of the way; park your car in the furthest space in the car park; walk up and down stairs (no lifts); walk the children to school; walk to the local corner shop for your newspaper or milk, etc.

15 min moderate walking will burn 52 extra kcal

Housework Can Do the Trick!

Turn those tiresome chores into healthy positive ones! Turn on the music and clean the windows, hoover, dust and wash up at a brisk pace, and burn off those calories.

15 min hoovering / dusting will burn 38 extra kcal

Get Out In the Garden

Mowing the lawn, weeding and digging all count.

30 min weeding will burn 104 extra kcal

Clean Your Car

Time you ran your car through the wash? Why not wash it by hand? It’s cheaper, better for the environment and a great form of exercise. Put your back into it and you’ll get a better result!

30 min moderate car washing will burn 86 extra kcal

Play Actively With the Kids / Get Some Friends Together

How about heading for the park for some football, rounders, or frisbee throwing. Or dusting off the bike for a leisurely ride?

30 min recreational cycling will burn 90 extra kcal

Try A Sport

Dip into our try a sport section for more information on a variety of exercise - walking, cycling, swimming, skipping, yoga … and more.

The important thing is to become active so that your heart is pumping blood at a slightly increased rate and you are burning calories in empowering your muscles! Go for it…

*Based on a 40 year old female of 5’5″ tall who weighs 12st 7lb and is moderately sedentary. Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn based on your weight, age, gender and background activity level.

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People seem to make setting up a fat loss diet more complicated than it
needs to be. A fat loss diet that works every time is to eat less calories than
what you burn. If you do this, you will lose fat! The problem is that people
seem to make this more complicated than they need to.

You Need To Know How Many Calories You Burn to Set Up Your Fat Loss
Diet

Your Basic Metabolic Rate, or BMR, is how many calories you burn each day
just by being alive. This doesn’t include calories burned by activities. A rough
estimate of BMR is simply your body weight multiplied by 10. Knowing this number
is crucial in setting up a great fat loss diet. If you want to know a much more
accurate number do a Google search for “BMR calculator”.

How Many Calories to Consume on Your Fat Loss Diet.

So to setup your fat loss diet, you will need to eat less than you burn. If
you are active, you will burn more than your BMR. To make sure your fat loss
diet is successful, however, let’s assume that you won’t burn more than your BMR
number. So if you weigh 150 pounds and your BMR is 1,500, then you will want to
insure your fat loss diet is setup to where you eat less than 1,500 calories per
day.

What Type of Foods to Consume on Your Fat Loss Diet.

Many people get hung up on carbs vs protein and ratios of each, etc. If you
simply focus on total calories consumed each day your fat loss diet will be
successful. A tip I use in setting up a fat loss diet, is to do a Google search
for “calories of common foods”. Keep it simple and chose low calorie foods that
you enjoy and include them in your fat loss diet.

How Many Meals Should You Aim for in Your Fat Loss
Diet.

Again, people get obsessive about how many meals to eat each day. Remember
a good fat loss diet is about creating a calorie deficit, so that should be your
main focus. If you naturally like to eat many meals throughout the day, then eat
5-6 times per day. If you do better just eating 3-4 times per day, then setup
your fat loss diet in that manner. A good fat loss diet is flexible, since
people differ in their eating patterns. I do better if I stick to just 3
meals each day and I have been very successful at losing body fat.

If You Get Hungry During Your Fat Loss Diet.

The hardest part of a fat loss diet is the first week or two. You will get
hungry. Some things that have helped me in the past is to eat a Fuji Apple
before a meal. The pectin seems to fill your stomach and it doesn’t take
much food to feel “full”. I also drink 2-3 cups of green tea instead of snacking
in between meals. The tea gives you energy, is healthy, and is a natural
appetite suppressant.

Stick with the basics and your fat loss diet will be
successful!

About the Author: Rusty Moore is an avid trainer who gives advice to men and women who want a physique that attracts the opposite sex. While most trainers focus on gaining as much muscle mass as possible, Rusty focuses on the lean “sleek model look”. For men who want the build of Brad Pitt -or- Matthew Mcconaughey and women who want the build of Jessica Alba -or- Jessica Beil, Visit his Website by Clicking this link…Lean Muscle Fitness

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