brown rice

You would be glad to know that the brown rice diet is turning out to be a natural detox and effective weight loss scheme. Brown rice is high on fibers that are essential for cleansing you system.

An Overview Of Brown Rice Diet

1. What is this Diet

This diet essentially means that you replace your normal polished white rice with the natural husky brown rice. The sparkling white rice on your plate is nothing but the raw rice stripped of nutrients and fibers and dressed up with polishing powder, literally. White rice is devoid of most of the goodness of rice, which the brown rice contains. This kind of rice makes you lose weight because of it's fiber content that cleans and slims your body. You must eat fruits to supplement your nutrition.

2. How to follow this diet

Small meals of it can be taken throughout the day and you have to gulp down gallons of water. You can follow this diet for a fortnight. But it's probably more sensible to do on a diet where you eat brown rice with fruits, vegetables and home made juices. That way you stock your body with less carbohydrate and the fiber acts as a diuretic and laxative. The result is shedding of unwanted body fat. You must turn away from canned and processed foods. Drink some fresh fruit juice.

3. More Reasons To Go Brown

It retains all of the iron, vitamins, essential fatty acids and fiber that is snatched away from white rice in the milling process. Don't be scared at the mention of fat. The fatty acid in this rice is natural and necessary for your body. It won't fatten you up. In fact the extra fiber pushes up the metabolic rate that burns body fat. Don't spoil your diet with oily snacks. Eat a bowl of fruit salad.

Brown rice is your wonder solution for your rice craving. White rice is plain fattening starch. So enjoy the nutty flavor of this unique rice in your brown rice diet.

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catty

Got a fatty cat? Even though a fatty cat looks funny and adorable, he will face some dangerous diseases that can affect him. This article will tell you step by step about how to lose your cat's weight. Keep reading...

*Consult to the veterinarian first, he or she may recommend you the best method to treat your fatty cat. The vet may also recommend about nutrition that your cat needs.

*One of the most effective way to lose his weight is by regulating his food intake.

*Think about diet to your cat. It could be the easiest way but it will take longer time before you see the result. A meat-based diet is the best choice as it can lead to weight loss. You can also start a raw diet for your cat. Note that you must ask the veterinarian before doing this diet to your cat.

*Stop giving treats or table scraps to your cat. Make sure your cat get enough nutrition but you should not over feed him.

*Speed up his metabolism by feeding cat multiple times with smaller meals in a day.

*Take your cat to explore the neighborhood. Note that some cats may not enjoy the exploring.

*Stimulate cat to be more active by giving him toys and spare your time to play with him.

*See the veterinarian immediately if you find his eating and drinking behaviour change drastically.

Thanks for reading, I hope this article is helpful for you. See you on my next article...

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Green Tea - Does Green Tea

Many people have heard that drinking green tea can help with healing various ailments. So can it help you lose weight? The short answer is yes, so all you have to do is to drink green tea to lose weight.

Here are some reasons why green tea is effective in losing weight.

1. Increase metabolism

Recent medical research have shown that green tea provides a considerable increase in energy expenditure and is able to boost your metabolism by up to 4% in a 24 hour period. This is due to the high levels of catechin polyphenols. These catechin polyphenols helps increase your body's fat oxidation rate and increase the thermogensis process, thereby boosting your metabolic rate.

A higher metabolism enables you to burn fat faster even when you sleep.

2. Burn calories

Studies have also shown that green tea is a fat burning food that actually decreases your calories. Of course, how much calories it burns is up to debate and it will depend on the individual's weight as well as his/her diet and physical activities.

3. Lowers fat absorption

Green tea can also reduce the absorption of fat into the bloodstream right after your meals. So it is important you drink it straight after or during your meals. The catechins blocks fat from being absorbed and so less fat are being deposited in your body.

As a result of these medical studies, there have been many natural green tea supplements on the market these days and they offer an easy way for consumers to take green tea whether as a beverage or in pill form.

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Cold Water

Cold water, warm water, hot water, ice, and steam all get different reactions from your skin and internal organs. Everyone knows there is an effect from these things. It's blatantly obvious.

It's obvious they're doing something to the body, but what. For the purposes of this article, I'm going to focus on cold water and how it helps you to lose weight.

Cold water is considered "alive" water... as compared to hot water, which is considered "dead" water. Cold water, energizes, invigorates, and fortifies the body. Cold water creates improved circulation and overcomes sluggishness that is formed from blocked-up energy circuits within the body.

One reason why cold water gets such great results when applied to the body is because it stimulates the body by producing an action. The body then is forced to react to regain balance.

Think of it like this. When you are cold, you shiver. The shivering is your body's natural reaction to cold. The shivering increases your body's internal temperature, thus warming you up.

Here's how you can use cold water treading to stimulate weight loss.

Take your normal shower. After you're done, plug up the bathtub and fill it with 4 inches of cold water... really cold water. Now, all you do is walk in place (tread) in that cold water for 2-3 minutes. After that get out of the tub and dry yourself off. That's it.

What this cold water treading does is it creates an environment where you are tricking your body. Your body thinks this external stimuli will lower it's core temperature. It doesn't want that. So the body automatically decides to internally heat itself up.

This is great news since the body is more efficient at burning fat when it has a slightly elevated temperature. (Ever wonder why you lose weight during a fever... that's the reason.) The higher your internal core temperate is, the easier it is to burn off fat.

So if you can trick the body into slightly warming itself up by using cold water, you greatly improve your fat burning.

For the best results, I suggest you do this twice a day for 2-3 minutes each time. Once in the morning and once before you go to bed at night. You don't need to take the shower beforehand. That is only a suggestion to make the cold water treading practical.

One more tip before I go. An even better way to use cold water for weight loss is to take a cold shower. Since the water isn't limited to your feet and lower legs, you get a more aggressive reaction from the body. You can simply take your normal shower and then at the end you turn the water to very cold and let it run over your body for 15 seconds.

Trust me, 15 seconds is all you will need. You'll have a hard time breathing because it's such a shock to the body. But since most people can't handle a cold shower for even 15 seconds, the next best thing is cold water treading.

You'll notice a dramatic increase in your energy levels with cold showers and cold water treading. You should also notice some weight loss after 5-8 days. So take this weight loss "trick" and prove it to yourself.

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Swim

When you're trying to lose weight, swimming can be a great way to do it. Many people find it more interesting than jogging, and it also works many muscles in your entire body making it a good choice for gaining fitness. The downside is that you'll most likely have to pay to use a swimming pool, but if you can afford it swimming is one of the best ways of burning fat.

When you first start out you will probably only be able to manage a few laps. Pick your favourite stroke (you can move on to using more than one in the future) and do some laps until you start to get tired. Every time you go you should aim to increase the number of laps you do if possible. You should start to find your stamina increases and you will be able to do more laps and hence burn off more fat.

Unfortunately, most swimming centres have a café or vending machine on the premises. Don't be tempted to reward yourself for doing exercise with a chocolate bar or bowl of chips, if you do all the hard work you put into swimming will be wasted! If you have to get something, have a light snack or even better, bring some fruit to eat afterwards.

You can burn fat while swimming laps, and it will make your whole body feel more toned and exercised. The secret to losing weight is to have fun doing it, and do exercise regularly. Set a time that each week you can dedicate to swimming and always make sure you go.

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banana diet

You may have heard of the eccentric Morning Banana Diet that recently gained popularity in Japanese culture. Your body is meant to get skinny after starting your day with as many bananas as you want, and lukewarm water for breakfast. Otherwise, you can replace the lukewarm water with a cup of milk, or even a bowl of cereal with milk. Thanks to the fruit's high content of fat-burning resistant starch, you can then eat whatever you want for lunch, dinner and snacks in between your meals. At the same time, consuming raw bananas helps the human body digest food. As a direct result, your metabolism is sped up to burn more belly fat in a shorter amount of time.

You can replace any potatoes in your meals with raw bananas to cut back on calories. They can also be used in fruit salads, pies, cake, custards and smoothies as a smart weight loss ingredient. Despite the taste, raw green bananas can be used to supply more nutrients for your body than yellow ones.

Besides aiding in weight loss, the fruit has many other benefits for your body. Athletes love the piece of produce, as they provide your body with plenty of electrolytes to boost your energy levels. In other words, it's an ideal food for athletes who lose many electrolytes by sweating. The high amount of vitamin B6 keeps your blood glucose at a healthy level. If you ever grow dehydrated or have low sugar levels, bananas can quickly help to cure your ailment.

Meanwhile, bananas can defend your body against upset stomachs. In fact, the three sugars, sucrose, fructose and glucose, as well as the rich fiber allow them to be quickly digested in the human body. The fruit is even a wise alternative to laxatives for anyone experiencing constipation. They can even be used as natural antacids to relieve heartburn. Bananas can even fight off stomach ulcers.

Bananas also contain low levels of salt to keep your blood pressure healthy. Bananas are also rich in the protein known as tryptophan. This protein gets converted into serotonin, allowing your state-of-mind to fight off depression. The fruit also contains lots of potassium to boost your overall mental functions, and keep your mind fully alert. Finally, attaching the skin of the fruit to warts supposedly causes them to disappear. However, there is a lack of scientific evidence to support such a claim.

You should know that many critics have picked apart Japan's Morning Banana Diet. They claim that bananas are a fantastic food to assist any dieter, but they are not magic. You still have to watch what foods and quantities that you eat throughout the day. Just because you had a nonfattening breakfast, you cannot expect to lose weight after eating a cheeseburger and french fries for lunch on a regular basis, or enjoying a large Meat Lover's pizza for dinner every night. You still need veggies and whole grain, along with several other nutrient filled foods to support your weight loss plans.

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Sleep

Many reports tie sleep and weight loss together, saying that a lack of sleep can be a cause of weight gain; and that getting enough sleep is a fundamental part of successful weight loss. Findings show the need for ample sleep in order to lose weight, and some information even suggests that sleep deprivation increases food cravings.

Sleep and Weight Loss - Blame the Hormones

Ghrelin is a hormone that is produced in the gastrointestinal tract. It is the hormone that makes you feel hungry or stimulates your appetite. Leptin, on the other hand, is a hormone which is produced in fat cells. This hormone does the opposite - it sends signals to your brain to give you the sensation of being full or that "full" feeling.

When someone is deprived of sleep, the levels of leptin in their bodies drop and the levels of ghrelin rises. This subsequently stimulates their appetites, producing a sensation of being constantly hungry - even if they've just finished eating.

Sleeping an adequate amount of time, preferable 7-9 hours per day, is tied to successful weight loss, and also helps a person resist cravings. When a person is tired the next day from a lack of sleep, it's easy for them to seek out the fast burning, carbohydrates for a quick lift. These starches and sugars, and simple carbohydrates raise the blood sugar abnormally, and trigger the body to store fat. This subsequently can stall weight loss, and will even increase your changes to gain extra pounds of fat.

Sleep and Weight Loss - Eating a Balanced Diet

A balanced diet consists of equal amounts of proteins, fast carbohydrates (starches, breads, sugars), and complex, or slow carbohydrates (most fruits & vegetables). A good night's sleep supports better eating habits, which supports weight loss. So, a good night's sleep can both directly and indirectly affect the success rate in one's attempts to lose weight.

Sleep and Weight Loss - More than a Diet

There are many tricks for helping you get a good night's sleep including dimming the lights as bed time draws near, not exercising too close to bedtime, steering clear of all caffeine from mid-day or later, and drinking milk before bed.

Each person is different, so find what works for you. Eating balanced meals can also help the digestive track function well, which in turn produces less incidences of upset stomach or heartburn - both of which can keep you up at night.

Sleep and Weight Loss - It Requires Discipline

The relationship between successful weight loss and getting enough sleep is not only supported by scientific facts, but it's also a matter of practicality. As a sleep deprived individual tries to function, their focus can be poor, discipline can lag, and distractions can more easily sway a person's decisions, which can be a major contributing factor to a poor diet.

A sleep deprived individual will eat in a more undisciplined manner, and act more impulsively in response to an increasing appetite. A person not focusing on the discipline of eating balanced meals will consume more calories, and any progress in weight loss will go out the window. When you lack sleep, or don't sleep comfortably, or continually wake up throughout the night, it negatively affects your ability to lose weight.

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cottage cheese

What do a low-carbohydrates dieter and a high-protein dieter have in common in keeping with their weight loss goals? Cottage cheese! If you are on a very restrictive diet that is extremely difficult to follow, switch to the cottage cheese diet instead.

Why?

o It involves something healthy and delicious rather than tasteless diet food.
o It is so easy, you only have to remember one thing: gobble up cottage cheese

The miracle of this dairy product is that it lies. In fact, even just a cup of this stuff on an empty stomach will make anyone feel full. You will not have to exert tremendous effort to restrain yourself from grabbing that muffin since your hunger already feels satiated.

Aside from restricting your appetite, cottage cheese has other healthy characteristics, such as its being:

o Low in cholesterol
o Low in fat
o High in protein, perfect to give you that extra energy you need for that high-intensity workout
o Packed with calcium, great for body-builders who need a strong skeletal structure to lift heavy weights

How does it work?

Simple, just include the cheese in your daily menu, but in relatively bigger portions than anything else you plan to munch on. To prevent you from getting sick and tired of the routine, consume it in variations, like:

o Breakfast: alternately slathering it on
- Bagels
- Pancakes
- Whole grain bread
- Muffin, etc.

o Lunch: using it as your
- Rice or mashed potato topping
- Pasta sauce
- Whole meal itself by wolfing on a cupful!

o Snack: use it either as
- Nachos or chips dip
- Sandwich filling

o Dinner: use it as your gravy for chicken or sauce for steaks

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Avocados !

Some people are still confused, and unfortunately misinformation still circulates. Are avocados, comprised of extremely high levels of fat content, really all that great for you? Do they really contribute to weight loss and energy like so many people have claimed? Let's explore.

The avocado is a fruit (technically, a large berry) which is believed to have originated in Mexico, though it is also native to South America, Central America, and parts of California.

In many health food and nutrition circles, it is referred to as "God's butter," offering so many health benefits, it could quite possibly be considered the healthiest food on the planet! These health benefits include: 

• Lower Cholesterol
• Blood Pressure Regulation
• Improved Brain Function
• Improved Circulation
• Enhanced Immunity
• Protection Against Certain Cancers
• Sustained Energy
• And Yes, Weight Loss!

How can something with such a high fat content help you lose fat? Seems paradoxical, right? The truth, however, is quite logical. If you've ever subscribed to a diet plan such as Atkins or the Protein Power Plan, you already likely understand the basis of this "fight fat with fat" concept pretty well.

Your body uses whatever food you feed it as fuel. If you live on chips, candy, bread, and pasta, then your body undoubtedly uses carbohydrates as its primary fuel source. This is a very poor quality fuel, by the way, as it burns very quickly and leaves a ton of toxic residue in your blood.

However, the high fat content of an avocado provides a high-quality, long lasting fuel that gives you hours of healthy energy. In the process, as you continue to eat avocados, your body becomes "trained" to use fat as fuel, so it will literally start burning through your stored body fat and you won't just become leaner, you will actually feel incredible throughout the process!

I recommend you eat at least one avocado every day for a week or two, and judge for yourself.

There are obviously other healthy dietary principles you will want to adopt to compliment your avocado consumption. I mean, if you're eating a large meat lover's pizza and drinking a two-liter bottle of soda in addition to that avocado, not much good will come from it.

As always, use your own common sense and take good care of yourself. Avocados are a great addition to a healthy lifestyle. Enjoy them liberally!

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The grape diet is a safe, natural way to lose between 5-10 pounds in 5 or 6 days.

This is not just another of those fad diets that keep cropping up, it's about the grape diet which is a proven and exceptional way of losing weight quickly and getting healthy. You may already be familiar with this method of losing weight because it has been around for quite some time now.

Basil Shackleton wrote about The Grape Cure after suffering from kidney failure. In pain for the best part of 40 years, he discovered that simply by eating nothing but grapes, his deteriorating kidney was restored.

So where does the weight loss come in?

Well, really it was a side effect of his "grape treatment." Skackleton wrote that he ate nothing but grapes for three weeks, and never felt better in his life. He proclaimed that if you eat only grapes for five days, you will lose at least 5lbs.

The world got to know of the amazing health benefits of grapes by Johanna Brandt, who publicised The Grape Cure in 1926 in the United States, after spending some time in South Africa. Her publication highlighted the nutritional and healing qualities of grapes, which She used to treat her own cancer.

Since then the grape diet has been used in many countries around the world, not only as a natural way to lose weight fast, but for detoxing the body as well. The success of the grape cure diet is mainly due to the grape skins and seeds.

The skins contain Resveratrol, a natural aid for weight loss, and the grape seed extract contains nutrients that help clean the blood and kidneys, fight cancer, arthritis, and are good for the heart. Modern science supports these claims, and people who have tried the grape diet reported weight loss, feeling better, having more energy, and needing less sleep.

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People who exercise and don't watch their diet have difficulty losing their weight. This is the reason why you see unfit people struggling at the gym or early walkers at community parks still looking the same size even after days of dedicated exercise routine.

Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what they eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.

Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most people don't know about exercising is that it helps release "happy hormones" in the body that helps naturally stimulate your mood helping you de-stress, reduce anxiety and in general feel good about yourself.

Here are a few do-at-home weight loss exercises that help you get started immediately:

Cardio Training: By far the best exercises to the journey of weight loss for women. Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong. Whether it is floor or step aerobics, cycling, skipping, treadmill walking or elliptical trainer, cardio exercises are an effective way of burning calories but remember that over-training can lead to injury and even make you hit weight loss plateau which is difficult to break.

Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes.

Ghost / Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes.

Lunges and Squats: They are best for working out both inner and outer thigh. Lunges - a compound leg directly improves your performance of natural, everyday movements besides sculpting your legs. Add variation like side lunges, lunges with rotation or even dumbbell lunges to achieve additional benefits. Dumbbell lunges works on "core" muscles (i.e. abs, oblique's, lower back) to help core strengthening as well.

Glute Kick Back: It is the best butt exercise. When doing glute kick back, make sure to get a full range of motion by bringing your leg as far forward and then extending leg back as far as possible.

Following a simple cardio & strength training routine for about 20 minutes a day is enough to start feeling the difference within a week! Besides it will help boost your immunity, improve your blood flow and make you feel & look younger.

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Jumping rope

It can very stressful when you need to work out just to fit into a certain dress for an upcoming party. The tendency is that you will become so desperate to shed weight that you may embrace some unhealthy practices. But here is one tool that will help you lose weight even when you are just at home: jumping rope. This is a simple exercise, but it has a lot of proven benefits that will eventually turn your body to its most admirable form. But you need to follow these steps in order to make sure it is effective:

The first step is to set a goal. Set the weight that you need to reach to give yourself direction with your skipping rope routine. Remember that the body can lose a maximum of 2 pounds a week and still be healthy. Once you go beyond this number, your body can become lethargic. Have your limits be as realistic as possible.

Once you have a goal, remember that there is just one thing that will help you achieve maximum results: do it regularly. When your body starts to adapt to the exercise, it will gradually burn the calories that you aim to get rid of. Once you stop at a certain point, you will have to start all over again. Set a time every day that will most convenient for you. For instance, you may choose to exercise every morning. This specific time is when you have to do the routine every day. As your mind is set that this specific time is intended for exercise, your body will also be conditioned likewise, and you will be amazed how it reacts to the exercise.

Monitor your progress as well. There should be a sense of direction and dedication in order to see the results you want. At first you can begin with a short routine of only a few minutes a day. Eventually, though, you should progress up to 30 minutes of training. Make sure you monitor the time, too, so that you can change course if you ever notice that your routine does not meet your expectations.

Jumping rope is a simple exercise that almost anyone can try. It may appear simple, but it does help a lot in losing weight. Moreover, it strengthens the cardiac muscles that prepare your body for any vigorous activity that you are to face.

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Honey benefits

Honey and weight loss are often associated. Why is honey a smarter choice than table sugar if you are watching your weight and what you eat?

Refined dietary sugars lack minerals and vitamins and are often called empty calories. They draw upon the body's nutrients to be metabolized into the system, and when these nutrients are depleted, metabolizing of cholesterol and fatty acid is impeded, contributing to higher cholesterol and promoting obesity due to higher fatty acid on the organs and tissues. The good news is that honey, a natural sweetener, on the other hand, contains 22 amino acids and a variety of minerals essential for its metabolism and hence is helpful in preventing obesity. It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti cellulite treatment as it helps to increase body metabolism. 

If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip. If you like, another very popular recipe associated with honey and weight loss is a drink that uses honey and cinnamon as ingredients. Many people have found this home remedy very effective in losing pounds. The steps are easy: Dissolve half a teaspoon of cinnamon powder (or ground cinnamon) in a cup of boiling water. Stir the mixture and cover for half an hour. Filter away any big particles and add a teaspoon of honey. Take it in the morning with an empty stomach about half an hour before breakfast.

For people who tend to overeat or feel discomfort in the stomach after meals, honey can be taken for better digestion. Honey is a simple carbohydrate that one safely take during fasting because it contains easily digested sugars. Foods that are rich in sugars or complexes of sugars are carbohydrates. How the sugars are arranged will determine whether we call a food a source of simple or complex carbohydrates. When sugars are bound into rows, as they are in starches such as whole grains and legumes, they are called complex carbohydrates. It takes the body much longer to digest the sugar from a complex carbohydrate.

The latest theory based on the hibernation diet also builds a link between fructose-rich honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.

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Swimming routein

With its roots in the European nineteenth century period, swimming has been used in every corner of the world for various reasons. While many have viewed this exercise as solely meant for recreation and competition, it is now evident that swimming for weight loss is also a viable option. Swimming has also been used for traveling for short distances, for instance across rivers. In the not so distant past, the involvement in the exercise as a career gained momentum with more people taking swimming to a new level as athletes or life guards.

There is a significant difference between swimming and floating especially if you look into the involvement of body energy in both cases. While in swimming a person is required to use biological force of the body, floating is reliant on the buoyant force of the water. Floating is quite essential in swimming considering that in such a position, the body weight is slashed to just 10%. For those aspiring to lose weight and not able to achieve this through other straining exercises, swimming offers the best remedy. The reduced weight means that less force will be exerted on sensitive parts of the body such as the hips and shoulders.

But before you can take up swimming for weight loss, it is important to see your doctor to determine the safety of the exercise. If you are starting a swimming for weight loss routine, it is advisable to start slowly and keep on increasing the time you spend in the exercise for each session. Remember that the effectiveness of the swimming exercise is more dependent on the duration than it is on the distance covered or speed. The American Heart Association says that apart from enhancing weight loss, swimming is essential for the prevention and control of chronic conditions such as diabetes and stroke.

Generally, swimming is safe for most people and mostly leads to effective weight loss. Swimming is the only exercise that does not involve the entire body weight. It is therefore ideal for people with body problems such as joint pains. Even without the involvement of the bulk of the body weight, this form of exercise works on virtually every muscle in the body including the lung and heart muscles and other major muscles.

Now that you have decided to take up swimming for weight loss, you must invest in the necessary equipment and make time for regular exercises. You require a well fitting and durable swim suit. Goggles are also very essential as they protect the eyes as you swim. While some people may require prescription goggles, you can get comfortable and snug ones from the sportswear shops. Though not completely necessary, you may also acquire fins, a kickboard, a pull-buoy and hand paddles.

As much as one would like to lose weight as fast as possible, it is recommended to keep it simple and follow the "ten percent rule" so as to avoid unnecessary injuries. Have fun, keep improving on your techniques and join a swimming group for motivation. You will eventually have acquired a healthy body shape and weight.

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Protein

How Much Protein Do You Need?

If you want to lose weight, eating extra protein can make your diet easier and more effective. First of all, everyone's body needs protein to build and repair tissue. When a person is not dieting but still engaging in regular workouts, one's daily protein requirements should fall around 0.5 grams to 0.8 grams protein per pound body weight (meaning a 150lb person would want to consume 75g protein per day.) If you are dieting, it is generally recommended to increase daily protein intake to 1g protein per pound body weight.

Why You Should Increase Protein While Dieting

When you go on a diet, eating additional protein can help preserve your muscle mass. Eating fewer calories can cause your body to think that a famine could be in your future. This will cause your body to hold onto your stored fat as future insurance and break down your muscles (which require too much food to support) for energy. This is one of the main reasons people find they gain weight much easier after a diet - you have less muscle to burn calories.

Eating more protein will also help you lose weight and stick to your diet because -

High protein foods tend to be low in calories, filling, and keep you from feeling hungry longer. High protein food also burn as much as 20% more calories during digestion, and help your body shed excess water weight - making you feel slimmer in a matter of days.

Proteins to Avoid

Make sure if you want to add more protein to your diet that you look for low calories sources - those that are primary lean, low in fat, and not high in calories. Avoid fatty meats, cheese, nuts (these are mostly fat), and too many beans (these have a lot of carbohydrates.)

Here is a list of the best high protein foods for weight loss:

Fish/Shellfish - including bass, cod, tuna, flounder, haddock, halibut, orange roughy, perch, tilapia, shrimp, and snapper. For example, every 4oz serving of tuna has only 120 calories and 26 grams of protein. In comparison, salmon has 206 calories in a 4oz serving and 28.8 grams protein. Salmon is higher in calories than tuna due to having more fat - 9.2 grams compared to 1 gram in tuna.

Meat/Eggs - Bison, chicken breast, egg whites, elk, extra lean ground turkey, 95% lean ground beef, ostrich, turkey breast. 4oz of extra lean ground turkey contains 120 calories and 28 grams protein. Egg whites are also an excellent low calorie protein source - you can eat 6 egg whites and consume only 102 calories and 21 gram protein compared to 75 calories and 6.3g protein in a whole egg.

Dairy - Whey protein, low fat greek yogurt, low fat cottage cheese. Look for whey protein formulas that contain 100 calories per 20 grams protein. Anything higher in calories is not necessarily better for you and most likely is full of sugars, fats, and additives - diet sabotaging ingredients.

What about vegans? Before vegan protein powders became commercially available, most vegans would eat foods like beans (115 calories and 9 grams protein in a half cup of cooked lentils) and soy products. While these foods are healthy, beans/lentils, and soy products are all relatively high in calories compared to their protein content. This can make eating fewer calories difficult. Today, it is fairly easy to find low calorie, high protein vegan protein powder in most vitamin stores and high end groceries - look specifically for hemp or rice proteins.

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workouts good

For decades now everyone from scientists to the man in the street have been trying to figure out the best workouts for weight loss. While there may still be a fair bit of controversy surrounding the subject it is fair to say that two exercises have risen to the top of the pile in terms of how effective they have proven to be. Here they are, the two best workouts for weight loss revealed :

1) Interval training - For years it was though that doing a continuous exercise for 30-40 minutes at a steady state was the most effective way to burn belly fat. However recent studies have proven this not to be the case and that you can indeed do a great deal more 'belly fat burning' and improve your cardio-vascular system and boost you metabolic rate much more considerably with just 20 minutes of interval training. Interval training combines brief bursts of hard effort interspersed with gaps of recovery. An example interval training session would be as follows:

On a treadmill jog for three minutes at an easy pace as a warm up, then increase the speed to a pace at which you find very demanding (about 90% of full effort) and try to maintain this for one minute. After one minute reduce the pace to that of around 50% of your maximal effort level for another minute, following this do another minute at the 90% effort. Repeat this cycle for a period of 20 minutes. You will find this a very tough workout but the boost to your metabolism and health is well worth it.

2) The squat - This is primarily a weight training exercise but as recent science has proven weight training is very effective in aiding weight loss. First of all the more muscle you have the more calories you burn even at rest as muscle tissue requires more energy than other types of tissue to maintain throughout the day. Secondly, weight training of course burn calories on its own but its big advantage is that it raises the bodies metabolic rate for hours after the workout, much more so that any aerobic exercise.

Why the squat exercise? The squat exercise is very stressful on the entire body requiring a great deal of effort from pretty much all the muscle in the body. Your abs are used to maintain stability as are many of the muscles in the upper body, whilst the legs are obviously performing a very dynamic movement. The squat is also so stressful that it causes the body to release hormones that are perfect for both muscle building and weight loss, no other exercises (apart from perhaps that deadlift) can achieve this.

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exercises at homme

Many people don't have time to consistently go to the gym and want to workout at home. But how many exercises can you do in your workouts at home with dumbbells? I have put together some training options you can do at home. The options include dumbbell workouts and exercises that need no external resistance. I have provided many options so that even a home workout can have variety.

In fact, this entire workout can be done with only your bodyweight, but for a more advanced challenge, you can use dumbells in certain exercises.

The workout doesn't use any machines either, because this allows you to use more muscles per ecxercise when you do standing exercises or push-ups instead of the pec-dec at your local gym.

Here's the workout.

1) bodyweight squat

2) pushup or kneeling pushup

Do exercises 1 and 2 back to back with no rest. Aim for 8-12 repetitions per set. If you are advanced, you can use dumbells for the squat and even harder pushup, such as decline pushups to increase the difficulty of the workout. For beginners, stick to bodyweight squats and kneeling pushups.

Do the squat and pushup back to back without rest, but rest 1 minute before repeating the exercises again. Then rest a minute, and repeat one more time. Then you will have done this superset (that's what it is called when you do two exercises back to back) 3 times.

However, beginners should do all exercises in the entire workout only once. Only advanced fitness levels can use the 3 superset system.

3) split squat

4) mountain climber

A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. If you are advanced, you can hold dumbells in your hands during the split squat. Do all repetitions for one side and then repeat for the other side. Drop your hips straight down and use your glutes and hamstrings and quadriceps to push your body back up. Do 8 repetitions per side.

For the mountain climber, get into a pushup position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side.

Do exercises 3 and 4 as another superset, and do it 3 times - the same way as above - only if you are advanced.

5) Reverse lunge

6) Close-grip pushup

A reverse lunge is a moving split squat. Stand with your feet together. Take a step back with one leg. Drop your hips down and bend both knees. Then squeeze your butt and thigh of the front leg (the leg that didn't go anywhere) and pull yourself back up to the start position. Do 8 reps on one side and 8 on the other. Beginners use the wall for balance. Advanced can hold dumbells in hands.

The close grip pushup is the same as the normal pushup, except your hands are shoulder width apart, not wider. Keep your elbows tucked into your sides. This works your triceps (the back of your arms) more. Do 8-15 repetitions.

Advanced fitness levels can do 3 supersets. beginners just one set of each.

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exercise

If you were to ask the majority of trainers at your local gym what the best exercise is to lose fat, the chances are they will point you to the section of the gym filled with exercise bikes and treadmills.

For the past 20-30 years, trainers have been taught that to burn fat you need to do 30-45 minutes of low to moderate intensity aerobic exercise 3-4 times a week. Of course, this is based on sound science and it's well documented that low to moderate intensity aerobics does burn a higher percentage of fat while you are exercising.

When you are exercising, your muscles need a constant supply of energy to keep on working. This energy is supplied via a combination of glucose (the sugar energy stored in muscle and liver) and fat. The intensity of your exercise determines what percentage of fat is burned.

Low intensity exercise -> you burn fatter than sugar.

High intensity exercise -> you burn more sugar than fat.

The problem is that this fact does not take into account what happens after you get off the bike.

In a study carried out at Colorado State University, men and women were given the task of exercising to burn around 500 calories. Split into two groups, one group did low to moderate intensity, and the other did high intensity exercise.

As expected, the low intensity group took longer than the high intensity group to burn the 500 calories. What is interesting is what happened three hours after the exercise.

While the metabolism of the low intensity exercise group had dropped back to almost normal, the high intensity group was still burning up energy, most of which was fat! Perhaps more exciting is that the high intensity group had burned more than double the amount of calories compared to the low intensity group.

This is due to the metabolism remaining high after the exercise. Yes! They were still burning calories, mainly fat, for up to 24 hours after finishing their workout.

You can use this simple adjustment to the way you exercise to your advantage. By upping the intensity you will get more fat burning that lasts well beyond the day you completed your workout.

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ice cream

Wouldn't it be nice if there was a weight loss ice cream? As the summer looms ahead of us, it seems natural to want to enjoy a sundae or a cone of your favorite frozen treat. If you're trying to lose weight though, it's difficult. Most diets suggest that you eliminate all junk foods...and that includes ice cream. Which is a big bummer.

But the truth is that you can still eat dessert and lose weight--you just have to make smart choices about the desserts that you do choose to eat.

For example, you can look for brands of frozen desserts that are low in calories, fat or sugar. You may think that this alters the taste, but it's really not as bad as you might think. If you follow the Weight Watchers plan, they have a series of great tasting desserts for just 2 points. Practically everyone can find space in their diet for a 2 point treat.

There's also the Skinny Cow brand. Skinny Cow treats can be awesome. The most popular tends to be the sandwiches, which are low calorie and low in fat, but are big on flavor. They also have truffle bars--frozen cream on a stick with chocolate drizzled on top. Personally, I don't like that type of dessert, but I hear they're pretty good. The newest offering is single-serve cups of cream in flavors like dulce de leche and chocolate fudge brownie. I like single servings of ice cream because it's instant portion control. In fact, all of the Skinny cow products come in single-serving packages, which means that you don't have to worry about measuring things out or accidentally overeating.

New on the market is Protein Freeze, which is a type of protein powder that you mix up and freeze--tastes just like ice cream, but with the nutritional value of a protein powder. This actually is an dessert that can help you to lose weight. The nutrition stats are so good that you don't even have to feel guilty.

Don't listen to the people that tell you that you can eat ice cream and lose weight. You can. You just need to incorporate your ice cream into an otherwise healthy diet.

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Soups

Soups are extremely healthy and nutritious. There are basically two kinds of soups: clear soups and thick soups. There are many kinds of healthy soup recipes and low calorie soup recipes for fat loss which will not only satisfy your taste buds but also provide you with nutrition and help you stay fit.

Some of the low calorie soup recipes for fat loss are as below:

1. Cabbage Soup:

Ingredients: Half head of cut cabbage, 2 diced carrots, 4 sliced green onions, 1 can of diced tomatoes, 1 bunch celery, 1 cut green bell pepper, cooking spray, 2 tablespoon chopped parsley, salt, pepper and garlic powder to taste, water.

Directions: Put cooking spray in pot and saute the green onions for a while, then add the bell pepper. Add cabbage and celery and carrots. After a while add water and cover. Let it simmer and cook on low heat for a long time. You can check on the water and season it with salt and pepper. Garnish with chopped parsley, you can add cayenne pepper while cooking if you want it to be a little bit spicy. You can add mushrooms too. This is one of the healthy soup recipes!

2. Potato and Leek Soup:

Ingredients: 1 chopped leek, 5 diced potatoes, 500 ml vegetable stock, 1 tablespoon olive oil, 2 tablespoon chopped parsley.

Directions: Heat the olive oil in a saucepan and add leek. When it becomes slightly brown, add the potatoes and let it cook on low heat for half an hour. Stir occasionally. Now add the vegetable stock and mix well. Simmer till it thickens. Cool the soup and blend it until smooth. Pour in bowls and enjoy this low calorie healthy soup!

3. Chicken Lemon Soup:

Ingredients: 80 grams cubed skinless Chicken breast, 1 grated carrot, 1 grated celery, 4 finely chopped shallots, 800 ml chicken stock, 2 lemons, 2 tablespoon olive oil, salt and pepper to taste.

Directions: Heat the olive oil in a pan and add the carrots, shallots and celery. Add the chicken cubes. Cook for a while stirring occasionally. Add the juice of the two lemons along with the stock. Sprinkle salt and pepper and let it simmer for about 45 minutes. Enjoy this low calorie soup recipe!

4. Carrot Soup:

Ingredients: 1 tablespoon olive oil, 5-6 chopped carrots, 1 chopped onion, 10 grams of root ginger, 1 cube of vegetable stock, 3 cups water, 1 tablespoon basil, salt and pepper to taste.

Directions: Heat a pan and put oil then add onion, carrot and ginger. Cook till onion becomes soft. Make vegetable stock with the cube and water and add to the pan. Bring it to a boil and simmer for half an hour till carrots turn soft. Add salt and pepper and blend this in a mixer and add little water if required. Garnish with basil and enjoy this healthy soup recipe! It is a bright color soup and can be enjoyed with a toast.

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Exercises home

Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.

Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a "good" kind of weight and you should aim to build more muscle in order to help keep body fat at bay.

Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.

Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.

Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.

Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.

An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.

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Snacks for

You always prefer to have snacks during evening time or between your meals. Right! But have you ever spared a thought on whether the snack items are harming your body or not. Actually, they can contribute a lot in adding more weight to your body. However, it would be quite interesting to note that there are snacks which can be consumed without any second thoughts. This is particularly because they come with double benefits i.e., satisfies your taste buds and helps your body to burn fats.

Best Snacks For Weight Loss:

Best snacks can be referred to those food items which can satisfy your taste bud and at the same time burn the excess fats. In this process your body easily gets rid of the extra fats and you get toned healthily. Check out the best snack items for weight loss:

Popcorn: If not saturated in salt and butter this item is a very healthy snack. Moreover, this item comes complimented with very low calories and is very rich in fibers.

Almonds and Nuts: As nuts have high monosaturated fat, they actually help to clear away all the blocks of your arteries. Further, these items are very rich in magnesium, fiber and Vitamin E.

Peanut Butter: This item also has many benefits. With this item you can easily get 190 calories and huge amount of protein. For enhancing the taste factor you can add this item to crackers and smoothies.

Low Fat Yogurt: If you regularly consume 8 ounce of yogurt then you can lose weight at a steady pace. Moreover, this item can be opted as the best alternative of ice cream.

If you want to get best snack recipes to burn fat and get toned healthily then read on:

* Sandwiches are liked by all. You can take a whole wheat bread and shred with carrots, yogurt, capsicums and tomatoes. You can add a little amount of pepper and salt too. Place a lettuce leaf too for extra dressing. This recipe would definitely help you to prevent gaining more weight.

* A healthy snack item can even include a mixture of apple, and various other fruits. But remember not to add sugar.

* Another recipe which can prove to your favorite would be a mixture of cornflakes, puffed corn meal and crisp rice cereal. Then in a frying pan in a teaspoon of oil add pea nuts and mustard seeds and fry them till they turn brown. Then add turmeric powder, raisins, curry leaves, saute and chili powder. Then add the cereal mixture, pepper, salt and mango powder. Fry it and then allow it to cool. Good snack item but very low fat.

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Cabbage

Research has shown that cabbage is a great weight loss food. Apart from the fact that it's a green leafy vegetable, a cup of cabbage contains only fifteen calories. Leafy greens are one of the best kind of whole foods you can eat.

But that's not all, because cabbage also contains:

Lactic acid which can assist in disinfecting your colon.

Vitamin C which many believe helps your cells to burn fat.

Vitamin A for good eye health.

Phytonutrients which help protect you from free radicals that can damage your cells walls and are named suspects for causing cancer.

Vitamin E, which helps your skin glow and stay healthy. This anti-oxidant, when mixed with honey and dabbed on the face, can even keep wrinkles ot a minimum. It only takes 30ml cabbage juice left on those wrinkles for 20 minutes, morning and evening.

If you like red cabbage you get something extra. It contains an antioxidant called anthocyanin, which is the ingredient behind the red colour. Anthocyanin helps protect your brain cells and many scientists believe it could be an important ally against Alzheimer's disease. According to a Japanese study undertaken in February 2008, anthocyanins also show great promise as "fat fighters". The reason for this, is that the antioxidants in red cabbage could also help with metabolic syndrome which can cause obesity, hypertension and insulin problems.

The fastest way to enjoy the benefits of cabbage is by drinking 25-50ml of fresh, raw cabbage juice each day. It's also a well known aid for peptic ulcers. Four glasses a day will accelerate the healing process and relieve the pain. It does wonders for your insides. The best cabbage for this purpose is called the Coallis Lombarda. The reason it is so good, is because it contains high doses of Vitamin U. This powerful vitamin is one of nature's strongest weapons against gastric and intestinal disorders. In a report from Stanford Medical School, 62 out of 65 cases that were treated for gastric ulcer, were cured after just three weeks.

Trouble is, it's hard to find this cabbage. But don't let this deter you; ordinary cabbage contains loads of good stuff and is almost as good. One could almost say "a cabbage juice a day keeps the doctor away."

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water lose weight

Water fasting is, exactly that! Just water-no solid food, juices, coffee, tea or milk. Are there any benefits to such drastic measures? And does it work?

Well a surgeon may request this just 24 hours before an operation or some other medical procedure, or it may be part of a religious ritual. Maybe some people are happy to just drink pure water for a short length of time thinking this will flush out all the build of toxins in the system and restore a natural balance. Water fasting weight loss can occur over a period of time. If you are considering fasting for long periods it is always wise to consult with your GP first and foremost giving your reasons as to why you want to engage in this other than other forms of dieting.

A one day fast, once a week, once a month appears to be the most common time limit but even then you must prepare yourself for this. A few days before engaging on a water fasting weight loss diet spend a couple of days drinking fruit juices and eating very little so that your body starts to get used to not having solid food. Water is one of the main important elements in your diet, without this it can lead to all sorts of problems with kidney function, circulatory and digestive systems. When you water fast it gives the body an opportunity to cleanse itself. How much water you drink is personal to yourself, but on average drink a large glass full of pure water, with nothing added, every few hours or so depending on your size and how active you are. Any clean water is adequate, filtered tap water and bottled water is fine provided it is just pure water-nothing added. If your urine is pale yellow then you know you have an adequate intake. If you are running to the toilet every few minutes then that is too much, and if your urine is a dark yellow-then you will need to drink more as you will dehydrate.

Water fasting for weight loss can work and will definitely show results but you have to be very strong willed and determined to water fast for many days. It has been claimed that to show any real results then you have to water fast for at least 21 days to a maximum of 40 which, in my book, is a very daunting and drastic measure! However if you have medical problems i.e. heart problems, hyperglycaemia, or see a GP regularly for other complaints then have a consultation and get monitored by a health professional first, and during, this diet. Dizziness and a feeling of weakness are common ailments during water fasting weight loss diet.

There is no doubt that water fasting can help you shed pounds but it also slows down your metabolism, as your body expects solid food, and once you start to slowly introduce food back into your system then your body will hold onto this food storing it as fat and the weight you have lost could be regained. So perhaps the water fasting weight loss diet should be part of a healthier lifestyle, to include a balanced diet with regular exercise, to obtain a good overall feeling of well-being with the added bonus of weight loss.

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Omega 3

In omega 3, you should look into what composes it to know if it would be beneficial for your health or not. If you are trying to lose weight, and you would like all your dieting plans work out for you, you can try looking into what omega 3 fatty acids can do for you. You may consume fish oil capsules to see the difference, but the question her is, if it true that omega 3 fish oil help with weight loss problems?

Of course it is important that you have heard stories of success, or probably have witnessed it yourself, to believe in this. However nothing more is important than the scientific facts and basis of this health-revealing answer to your weight loss queries.

Are you aware of what substance manipulates your cholesterol, and may have something to do with your sugar level as well? Both of these mentioned, makes your health at risk and affects your body in losing weight. You might as well be thinking how would you be able to regulate it. Well, omega 3 has a very good effect hen it comes to lowering down the substance triglyceride in our body. Lowering down the levels of triglyceride would affect cholesterol and insulin, which is definitely good news for those who would like to lose weight.

The less cholesterol that you have in the body, the more chances of you building those firm muscles when you work out. So, you better get in the habit of eating omega 3 rich foods, or having it added into to your daily diet plan, or maybe, you can take in omega 3 fish oil supplements for better results.

Opting to take for about 3 to 4 omega 3 fish oil capsules would allow you to maintain your balance of good fats and bad fats in the body, as well as, keep your mental condition stable at all times. For best results, look into fish oil supplements that are made from pharmaceutical grade fish oil, to ensure that what you are getting is a supplement that is safe and effective for losing weight.

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Avocado benfts

Avocados are often avoided by those who are trying to lose weight or maintain their weight because the fruit is high in fat and calories. But new studies prove that avocados can actually help you to lose weight. Ironically this is due to the amount of nutrient rich calories as well as the healthy fats which are found in avocados.

Here are some of the ways that avocados can help you to lose weight.

Feel Full Faster

The oils in avocados can help you to feel full faster, so that you do not eat as much. Therefore eating an avocado about 20 minutes before a meal will be able to help you to eat much less.

Feel Full Longer

Avocados can also help you to feel full longer due to the healthy fats. This is also due to the high amount of calories that are found in avocados, as they help your body to feel satisfied. This in turn helps you reduce the amount of junk food or other unhealthy snacks that you normally eat.

Adiponectin

The healthy fats in avocados also help to create an essential hormone known as adiponectin which helps your body to burn more fat cells instead of muscle cells. You do not want to lose your muscle cells as you need them for strength, and they also help you to burn even more fat cells.

Increased Energy

Your metabolic rate is the rate at which your body is able to convert the food into energy. Avocados help to speed up your metabolic rate so that your energy levels can be increased. Energy is important if you want to exercise in order to help you achieve your weight loss goals.

Increased Bowel Movements

Bowel movements are also helpful when it comes to losing weight. One of the nutrients that helps with bowel movements is fiber, and avocados contain lots of it.

To take advantage of these weight loss benefits simply start adding avocados to your daily diet in your salads, smoothies, dips and spreads as well as your raw soups. If you enjoy the taste of avocados then you will also enjoy them as they are, right out of the pebbly shell; simply sprinkle on some sea salt and add a sprig of fresh cilantro and enjoy!

Avocados are not only beneficial for weight loss, but they can also help to prevent heart disease, cancer, Alzheimer's, fibromyalgia, and many other serious diseases and common ailments.

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