Discover How a Quick Weight Loss Can Be a Healthy Weight Loss

How can a quick weight loss also be a healthy weight loss? Truthfully, if this is the thought on your mind, you are miles ahead of the majority of people interested in weight loss today. In fact, the true thought that the majority of weight loss seeker are having is, "How can I have a quick weight loss?" There is no mention of a healthy weight loss at all! The problem is that everyone wants the results, but doesn't care about what they have to do to get there. More importantly, they don't care about the long term negative affects that will follow their quick weight loss. In order to achieve your healthy weight loss and for it to also be a quick weight loss, you must make some fitness tuning changes to your body.

Article Source: John Christian Sebastian

Now that we've identified that your mind should be on how a quick weight loss must also be a healthy weight loss, let's get you there! We are going to address several things regarding your life and how you live it. I will give you the paths that you need to take in order for you to get to a healthy weight loss. Then you will need to go down those paths, one at a time. How well and how dedicated you are to accomplishing the completion of those paths will determine whether or not you have a quick weight loss. I will give you the tools to make a healthy weight loss also be a quick weight loss, but you must use them, and use them properly, for your healthy weight loss and quick weight loss to occur.

Step one, to achieve your healthy weight loss and quick weight loss, will be to make some changes to your diet. You must, and must want to, start with your diet. If you are a person that has a minimal or non-existent amount of exercise done each week, then trying to tackle that step first can be disastrous. If you run into the gym, before you correct your dieting deficiencies, you will feel a great deal of fatigue during exercise, and possibly faintness, dizziness, and extended muscle soreness and fatigue afterwards. To begin your stepping into a healthy weight loss and quick weight loss, you must first begin with giving your body the nutrients that it needs. Otherwise, your quest towards a healthy weight loss and quick weight loss will be that much more difficult, not to mention less enjoyable!

The dieting change to begin your healthy weight loss and quick weight loss journey is your daily food intake. You should have three meals a day, each containing a carbohydrate, a fruit or vegetable, and a protein. These items must also be evenly proportioned for each meal. You should get plenty of whole grains in your diet, so make sure that your carbohydrate sources are whole grain as often as possible. Ensure that you also get plenty of good cholesterol in order to keep your cholesterol level under control. This means that you should be eating a variety of nuts, eggs, and fish and including olive oil in your diet. In fact, I would recommend at least one meal a day which contains some kind of fish. Not only is it a good source of protein, but the Omega-3 oils that are contained in fattier fishes such as salmon and mackerel are essential for a healthy weight loss and quick weight loss, as well as healthy living.

Some fitness tuning suggestions for your healthy weight loss and quick weight loss diet.In the morning, I start my day with a fruit, a bowl of oatmeal and some bacon or sausage, followed by a multivitamin. For lunch you should also plan your lunch to contain a protein source, a carbohydrate, and a vegetable. I only have fruit with my meal in the morning, due to the fact that the sugar will help you to start your day by giving you the energy that you need. Vegetables contain more vitamins and minerals than fruit and therefore must be of higher concentration in your diet. My dinner always contains a meat, pasta or potatoes, and a steamed vegetable or salad. The fiber from the fruits and vegetables will slow down the absorption of the carbohydrates into your body, and will allow you to burn off absorbed carbohydrates before they can be stored as fat. By following these diet guidelines, your healthy weight loss will become a quick weight loss as well. Plus, you will have the energy to begin the next path towards your healthy weight loss and quick weight loss journey that will be found in Phase II.

Believe it or not, your healthy weight loss and quick weight loss plan involves snacks! In order to ensure that you are supporting your body's needs for Phase II of your healthy weight loss and quick weight loss journey, you must have two between-meal snacks. I continually use protein bars and protein shakes as my between-meal snack. However, I have also been known to use trail-mix that contains more nuts than fruits. Your goal is to ensure that your body is getting all of the proteins that it needs to support Phase II of your healthy weight loss and quick weight loss plan. If you should ever feel a craving for something sweet, then have a piece of fruit. Some fruits have more sugars than others, such as bananas, grapes, pineapples, raisins, and mangos, and should be eaten sparingly. These are the desserts that will help to lead to your healthy weight loss and quick weight loss, not to mention a healthier you.

You have now completed Phase I of your journey towards your healthy weight loss and quick weight loss. You have started your fitness tuning process by ensuring that the foods that you take into your body are healthy and contain all of the elements needed for your body's healthy lifestyle. I will be following this article with Phase II of your healthy weight loss and quick weight loss journey, but you will be able to get more information regarding proper dieting and the benefits from doing so by clicking on my fitness tuning website's link below. You will be able to join my free membership website, and gain access to all of the nutrition, dieting, and fitness information that I share with all of my members from week to week. Begin Phase I of your healthy weight loss and quick weight loss journey today, and you will soon lead yourself to the results that you desire.

How to snack right on the Paleo Diet

While on the Paleo Diet you should be satiated between meals with no need to snack but occasionally you might need something extra if your breakfast was smaller than usual or you only had time for a quick lunch. You can pick one to maximum two of the below options per day. If you are needing to snack a lot, reassess your meals to make sure they are large enough to sustain you.

This post appeared on bodyandsoul.

1) ¼ cup of beef jerky & ¼ cup macadamia nuts

2) ½ cup natural, full fat, unsweetened yogurt with ¼ cup blueberries or raspberries with a few almonds

3) 1 apple, sliced with 1 tbsp almond or macadamia nut butter

4) 1 apple or 1 pear, sliced with 3-4 slices of sheep’s milk Pecorino cheese or aged Parmesan cheese

5) 3 meat rolls with turkey, ham or rare roast beef slices rolled over sliced red capsicum, avocado and gherkins

6) 100g sardines in tomato or virgin olive oil with chopped red onion, cherry tomatoes, lemon juice & homemade mayonnaise

7) ¼ rockmelon & 3-4 slices of prosciutto

8) 5-6 carrot, celery and/or red capsicum sticks with ¼ cup dip such as cashew nut based hummus, guacamole, creamed spinach & onion, babaganush.

9) Boiled egg with few radishes and basil pesto

10) 1 x boiled egg or small tin of tuna plus a glass of either fresh coconut juice, or Virgin Mary, or coconut milk & mixed berry smoothie, or green juice with leafy greens, apple, celery, ginger and cucumber.

Is your relationship making you fat?

When you're dating

Males and females eat less on a first date. Why? We suppress our food intake when eating with unfamiliar people, in situations where self-awareness is high. Society also places pressure on females to be thin and many think a slim physique is vital for attracting the opposite sex. Because of this, single females may strive for a lower weight.

This post appeared on www.msn.com.

Shape up by enjoying the dating game, but making sure you don't develop bad eating habits such as dieting and skipping meals. Eat small, regular meals containing lean protein and low-GI carbohydrates.

When you're in the comfort zone

Falling head over heels into a relationship makes mealtimes more relaxed and enjoyable. Eating out and ordering in are definitely fun things to do when you're in a relationship. Eating then becomes like shopping — the longer you shop the more your purchase and the longer you sit at the dinner table, the more you'll eat! Overeating sabotages your waistline.

Shape up by avoiding overindulgence. Save romantic dinners, bottles of wine and takeaway dinners for special occasions rather than weekly events. Go for a game of tennis, coastal walk or weekend away instead. Have a romantic date in the kitchen cooking a healthy dinner together.

When you've moved in together

Living together is not good for the waistline of either sex. Increased social outings where large portion sizes and excess kilojoules are the norm, combined with reduced activity levels and a lack of desire to maintain weight for the purpose of attracting the opposite sex all play a role in this weight gain.

Shape up by watching your portion sizes and reducing alcohol consumption. Replace eating in front of the television with a couple's exercise session. A couple that plays together, stays together.

When the ring is on your finger

It's now time to get in shape for your big day. The pressure to look good influences many brides and grooms to turn to unhealthy weight-loss methods such as radical diets or unrealistic exercise regimes. While these strategies may bring quick weight loss, they also drain our energy. When the wedding is over, it's not uncommon for the weight to pile back on.

Shape up by making realistic lifestyle changes that are sustainable for the years to come, not just for the big day. Get into shape with healthy eating habits and regular exercise.

When you're living happily ever after

With frantic lifestyles, weight gain is likely for both genders up until midlife, bringing poor health with it. Women falling pregnant should expect to gain weight, however women shouldn't eat for two and should strive for their pre-pregnancy weight in the year after their child is born. Many of us also attempt to lose weight during middle age and after the children have left the nest.

Shape up by making sure you plan health into your hectic lifestyle, rather than making the change when things go wrong. Take time to plan your meals, schedule in daily exercise and add in some "me" time. Looking after yourself during this time will make you a fantastic role model for your kids.

Top 5 food rules for weight loss

By following these five food tips consistently and maintaining a solid training program, you'll be shifting that fat and feeling a million dollars in no time.

This post appeared on bodyandsoul.

1. Cut calories  To lose fat, you have to gradually decrease your calories by eating less and cutting out calorific meals and snacks.
2. Good protein  To support muscle tissue, you have to gradually increase your protein. In other words, eat more lean meat, chicken, fish or whatever lean vegetarian source you choose. These foods help speed up your metabolism, keep you feeling full and provide important amino acids. Here are examples of good sources of protein. 
3. Choose carbs wisely  To create the right environment for fat loss, you need to gradually decrease your intake of carbohydrates. In other words, eat less sugar and starches, such as processed grains. Eating too much of these foods can wreak havoc on your bloodstream, increasing hormones that lead to fat gain.
4. Dose up on veg  To make sure you're healthy throughout the process, you need to gradually increase the amount of veggies you eat. Try starting to replace your grains with greens. If you do this, you'll be getting more fibre, vitamins and minerals.
5. Tips to boost metabolism  To support your metabolism, gradually replace bad fats with healthy fats. Adding things like olive oil, avocados, nuts, seeds and fish oils to your diet will help speed up your metabolism and lose weight.Discover more fitness tips here.

How to get started on the Paleo Diet

Before you start, here are some quick guidelines to get you a little more familiar with the Paleo Diet framework. Irena Macri from Eat Drink Paleo talks you through the do's and don'ts

This post appeared on bodyandsoul.

What to avoid

Grains and grain-based products, legumes, most dairy, processed sugar, processed and seed oils and products containing those (canola, soybean, corn, vegetable, sunflower, sufflower, grapeseed), condiments containing gluten, processed sugar, preservatives and artificial flavours and colours, sugar loaded soda, energy and sports drinks. I also recommend to avoid alcohol for the duration of this challenge. However, if an occasion calls for it, stick to a glass of dry red wine or dry cider.

Foods to eat

A variety of grass fed meat and pasture raised poultry and eggs, fish and seafood, vegetables, some fruit (3-4 times per week for the duration of the challenge), berries, nuts and seeds, grass fed butter, ghee, coconut oil, olive oil, macadamia oil, coconut water, unsweetened tea, fermented foods like kimchi, sauerkraut and kombucha drink.

Include in small amounts

Some people avoid dairy completely, especially those with gluten or lactose intolerance or digestive and gut issues. Others include butter, full fat cream, aged hard cheese like Parmesan or Pecorino, some goat’s or sheep’s milk cheese and natural unsweetened yogurt as higher fat, fermented and non-cow milk dairy is easier to digest and has many nutritional benefits. You can usually include small amounts of natural sweeteners like raw honey, coconut sugar, maple syrup and dried fruit, although I would recommend to keep these to a minimum during this challenge.

Which oils to use and which to avoid

Use for cooking and heating: ghee, coconut oil, macadamia oil, lard, duck fat, butter and virgin olive oil (when cooking below 170-180C such as in slow roasting, sautéing and braising).

Use unheated or add at the end of cooking: extra-virgin and virgin olive oil, macadamia oil, avocado oil, pumpkinseed oil, sesame oil, hazelnut oil, unrefined coconut oil, butter.

How Do I Lose My Muffin Top?

Mim Beim shows you how to shift unwanted weight by calorie counting.

(Q) I'd like to lose a few kilos but I am struggling. I exercise at least three times a week and have a relatively healthy diet, so I'm not sure what to change to shift this weight.

(A) Weight gain may be due to a sluggish thyroid or other hormonal difficulties. However, it is worthwhile first casting your eye over the basics: the equation of calories in versus calories out. Are you consuming more calories than your body uses? Unfortunately, the body stores excess calories as fat.  

This post appeared on Courier Mail.

The body needs about 2388 to 2866 calories a day to perform basic tasks including keeping the heart pumping, maintaining body temperature, brain function and digestion, as well as providing energy.

 

Consuming an extra 8838 calories over time creates one kilo of body fat. Conversely, not consuming 8838 extra calories will lose one kilo in fat. By forgoing one small treat a day, that muffin top will disappear in a short amount of time. This is not a crash diet. Crash diets cause rapid weight loss and are nutritionally unsound. Once abandoned, they often cause weight gain.

 

Cutting out these treats also improves the diet, reducing the amount of unhealthy fat and sugar.

 

The following is a list of commonly consumed treats that add a lot of extra calories. Simply dropping these from your daily routine (and not substituting them with something else) is a healthy way to shed unwanted kilos.

• One 50g packet of crisps is 249 calories. Cut it out and you’ll lose a kilo in 36 days.
• One 375ml cola is 155 calories. Cut it out and you’ll lose a kilo in 57 days.
• One 60g chocolate bar is 286 calories. Cut it out and you’ll lose a kilo in 31 days.
• One 30g piece of brie is 378 calories. Cut it out and you’ll lose a kilo in 23 days.
• One 120ml glass of sparkling wine is 94 calories. Cut it out and you’ll lose a kilo in 94 days.

Weight loss doesn't have to be hard. Lose the chocolate and lose that muffin top in one month. Worthwhile? You do the maths.

Does Climbing Stairs Firm Your Butt?

Stair climbing is an easily-accessible activity that tones the butt. As with many exercises, stair climbing requires practice in short durations to increase your endurance and strength. Whether you choose to take the stairs indoors, outdoors, at work or on a machine at the gym, this movement will fire and firm your glutes.

This post appeared on Azcentral.com.

Stair Benefits

Choose the stairs instead of elevators or escalators to firm your butt, legs as you burn calories. According to Tufts Medical Center, a 135-pound woman burns approximately 163 calories in 20 minutes of stair climbing. The more calories you burn, the less fat is stored on your body and the easier it will be to see your firm backside. When you climb stairs for 20 minutes, you also improve your cardiovascular system. Your heart pumps out the oxygen-rich blood to fuel your lower body muscles for the workout.

Gluteus Maximus

The gluteus maximus is the main muscle in your butt. You feel this muscle when you put your hands in your back pockets. The glutes contract to extend your hip, especially when your upper leg bone passes more than 15 degree beyond your pelvis. For example, when you run and skip, the gluteus contracts to extend your leg behind you. To maximally activate the glutes, begin with your hip in a flexed position and move to a full extension. This action occurs with stair climbing. Your knee is flexed when you place your foot on the step. Your leg moves into a full extension as you straighten your leg and stand on that foot in preparation of taking the next step. When you begin a stair climbing routing, your muscle tissue grows and you may believe your butt is getting bigger. Once the fat burns off your backside and you continue with a healthy eating plan, your butt will be lifted and firm and still fit into your favorite jeans.

Flights

Climbing flights of stairs is sometimes an activity for fund-raising events or competitions; for example, such events are held at the Empire State Building, which has 1,577 steps. Even if such as feat is not within your capability, the American Council on Exercise says that stair climbing doesn't have to be extreme to be an effective leg- and glute-strengthening exercise. Use proper form when climbing the stairs. Land on the middle of your feet on the way up the stairs and keep your knees over your heels. As you descend, turn your foot out on a slight angle to keep your knees and heels aligned. Begin with a five- to 10-minute climb twice a week and gradually increase your duration and frequency.

Machines

If flights of stairs are not available, many health clubs have stepmills. This piece of cardiovascular equipment resembles a revolving staircase. The steps descend toward the floor as you climb in a stationary position. Hold onto the handrails for balance and set the speed slow until you learn the stepping technique. Then, increase the speed of your stair climbing to a level that leaves you slightly breathless, but at which you are able to carry on a conversation. Stationary climbing contracts the glutes in the same way as climbing flights of stairs, yet your knees are protected because you do not have to descend the stairs.

Cautions

Although stair climbing is an effective exercise, the activity is not recommended for everyone. If you have arthritis in your knees, hips or ankles, select a low-impact exercise alternative such as swimming or walking. Also, if you have balance problems speak with your doctor regarding the safety of stair climbing. Everyone should use caution and climb well-lit stairs with hand railings. Remove any objects from the stairs including throw rugs at the top and bottom landings. Keep your hands free from objects in case you need to grab the railings for balance.

Workout tips for busy people

If you're ready to make a healthy commitment to your future self, exercise is an absolute must.

This post appeared on Daily Life.

But when you feel overwhelmed by work, familial obligations, and a thriving social calendar, time at the gym gets put off, and your healthy goals fall by the wayside.

In the long run, a consistent workout schedule makes you happier, more productive, and less stressed in all aspects of your life, but getting started is overwhelming. Don't put off your healthy life one more day! Learn how even the busiest person can make fitness part of her life.

Get honest about goals

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If you've decided to start exercising with weight-loss goals in mind, you're going to have a more rigorous schedule than someone who simply wants to maintain their health and de-stress at the gym.

With clients who are looking to lose weight, the Biggest Loser Australia trainer Michelle Bridges recommends "six days [of exercise] a week, ideally for 50 to 60 minutes at a time."

If you're looking to reap healthy benefits of consistent exercise beyond the scale, experts say it's all about hitting a minimum of 150 minutes of exercise per week to decrease your risk for metabolic syndrome - and everyone can carve out two and a half hours over the course of seven days.

Schedule in advance

Even with the best intentions, it's easy to skip workouts, opt for other activities, and wake up on Friday morning to realise you haven't worked out once all week.

Treat your workout schedule like you would an important business meeting - it's an event that's set in stone.

Spend a few minutes every Sunday night to map out your weeknight schedule for the upcoming days, and write down your workouts in your calendar to help them stick.

Make sure there's a healthy balance of fun, work, and exercise to keep your new schedule feeling fresh and doable.

Make it social

If you're concerned about falling out with friends you see regularly, get them involved in your new healthy habits.

Plan a new kind of happy hour date with friends, hit up a fitness class with co-workers, or go for a long hike or walk before heading to your favourite restaurant with your partner over the weekend.

Whether you're looking for a running buddy or a little healthy competition in a group class, fitness is more fun when you've got friends involved.

And it doesn't hurt that you'll be less likely to bail on a workout if you'd be letting someone down.

Be realistic

Don't set yourself up for failure (or injury) by going overboard in the beginning of your journey by over training with two-a-day workouts.

Going too hard too soon will only make you revert back to old habits and excuses.

Even if you feel up to it, stick to the workouts you have set in place that make sense for your body and schedule.

As working out becomes ingrained in your schedule and your strength and stamina improve, you can up the ante on the number of days you're working out.

A short workout still counts

There will be times when you have to be flexible; obligations arise, and you have to plan accordingly, but one of our favourite mantras is, "a short workout is better than no workout at all."

Even 10 or 20 minutes of exercise can keep you on track and is worth the effort.

Time spent working out will only allow you come back to the project at hand with a fresh, clear perspective; trust me, you won't regret it.

The Best Exercise for Legs and Butts

Defying Gravity: How to Build a Stronger, Defined Butt

Here's how to ensure the largest muscle in your body isn't also the laziest.

 The Science Behind Your Booty

This post appeared on Fitness Magazine.

I'm alone with a handsome young doctor who has his hands down my shorts, but neither of us is too happy about it. Joseph Herrera, a doctor of osteopathic medicine, furrows his brow as he struggles to untangle a 48-inch lead attached to an electrode that he has taped to my butt. The electrode is slick with conductivity gel and he's holding it in place as he attaches the other end of the wire to the electromyography (EMG) machine, a hulking piece of equipment that measures electrical activity in your muscles. Dr. Herrera, the director of sports medicine at the Mount Sinai School of Medicine's rehabilitation department in New York City, has agreed to help me figure out what, if anything, is going on with my glutes when I'm not explicitly working them out. Which is almost never. And it shows. Or rather, doesn't show on my unremarkable, flat butt.

On Dr. Herrera's signal, I mimic myriad daily moves, including walking, jogging at catch-a-bus speed, crouching to pursue a toddler, and shifting my weight from hip to hip, as I do waiting in line at the ATM. With each movement, the line on the machine's screen gives a pathetic little jump; the readout looks like a lie detector test minus the lies. Dr. Herrera shrugs and says that this is normal no matter what shape butt you have. "Your glute muscles are typically not that engaged throughout the day," he explains. "The quads do a lot of the heavy lifting."

Then I step up onto a stair and the screen's readout shows a violent spike. Finally, my gluteus maximus is doing what it was born -- or rather, evolved -- to do: keeping me upright as I stride, especially during more balance-challenging hikes up stairs.

Among the things that differentiate us from our knuckle-dragging primate ancestors are not only our big brains but our big butts -- or, as Stephanie P. Marango, MD, a physician and anatomy expert in New York City, puts it, our well-developed gluteus maximus. "That ability to be bipedal is a huge deal," Dr. Marango says. "And it's this muscle that is really doing a major component of that."

It's ironic, then, that the largest muscle in our body, which has given humans their signature upright strut, spends most of the day metaphorically sitting on its butt.

Anything Butt Normal

While we obsess about shaping the ideal butt, the multibillion-dollar jeans industry and even the government have been hoping to define exactly what the typical one looks like. For years the rule of thumb for chairs was that seats be at least 18 inches wide -- to fit 95 percent of female fannies, because our hips outspan men's -- or about three inches wider than this magazine when it's open. (Go ahead, sit on it to see how you stack up.) Data confirmed that our collective backside is indeed spreading.

When 3-D scanning technology was developed, the air force, along with a group of automotive engineers and apparel companies, was the first to use it, conducting the CAESAR (Civilian American and European Surface Anthropometry Resource) study, published in 2002. Thanks to CAESAR, "you can get a digital replica of a whole butt in 3-D," says Kathleen Robinette, PhD, an anthropologist at the U.S. Air Force research laboratory at Wright-Patterson Air Force Base in Ohio and director of CAESAR research. "You can prepare a before-and-after scan, and see how apparel affects shape." The armed forces used such data to reconfigure women's uniforms, adding "women's" cuts -- that is, a wider hip and butt area -- to cover many more of their female soldiers without resorting to costly alterations.

The apparel industry subsequently pulled together with the U.S. Department of Commerce to conduct the Size USA study, using different 3-D scanning with a much larger, 10,000-person sample that included a wider range of body mass indexes, ages, and ethnic backgrounds.

From these studies, we've learned a lot about the average American female butt -- mainly that there's no such thing.

The Size USA study found that 86 percent of women 26 to 55 years old who are between five foot two and five foot seven and weigh less than 160 pounds have a seat circumference of 37 to 43 inches at the widest point. Those numbers, however, should be taken with a grain of salt, Robinette says. "As soon as you start trying to make an amalgam, an 'average' female body, you lose touch with reality," she explains. In other words, you can have a statistically average butt size, but your weight, height, or waist measurement is unlikely to be likewise average. A short woman with a so-called average butt size would have a proportionately large bottom, whereas a tall, heavy woman with an average butt size would have a proportionately small one.

In other words, shopping for your dream butt in celebrity magazines is a bad idea.