Effective Weight Loss Fast Tips

For those who are at a point that they need to make some serious improvement in the area of health and fitness and want some free dieting advice that will help keep them motivated until they reach their goal, then there are some free weight loss articles that will put you on the right path, and this is one of them. The following is some free weight loss tips that will get you started on the path to a healthier, firmer, and better-looking body in no time.

The Metabolism Boost

If you want to start experiencing quick weight loss, then boosting up your metabolism is the place to start. However, the degree at which your body burns calories is dependant upon several factors. Men tend to burn a greater amount of calories than women when resting do. A lot of people experience a slowing of the metabolism around age 40. Although you cannot control your genetics, gender, or age, there are several ways that you can boost your metabolism and start experiencing Weight loss fast.

1. Build Muscle

• Even when we are doing nothing, our bodies constantly burn calories. People who have more muscle have a greater range of resting metabolic rates. In order to sustain itself, every pound of muscle used about 6 calories a day, while every pound of fat only burns 2 calories daily. This small difference can add up. Starting a weight resistance program can result in an amazing 6-pound weight loss the very first week! Note that this will mostly be water weight and weight loss will taper down, but the weight loss will continue if your workouts are consistent.

2. Lose with Aerobic

• Aerobics may not be the optimal way to build muscle, but it can rev your metabolism up for hours after a workout has ended. The secret to quick weight loss via aerobic is you must push yourself. High-intensity workouts yield a longer, greater increase in resting metabolic rates than do moderate to low workouts. To get the best, quickest benefits for more improved quick weight loss, try an enhanced class at your gym or incorporate quick burst of jogging in the mist of your regular walk.

3. Eat more Frequently

• Eating more frequently can help you lose weight. The problem with eating large meals that are accompanied by many hours in between meal is that you are training your metabolism to slow down. Having a small snack or meal every 3-4 hours, help keep the metabolism revved up so you burn additional calories over than the span of the day. Research indicates that people who snack often throughout the day tend to eat less at mealtime.

4. Add Spice

• Chemical compounds are contained in spicy foods and serve to kick the metabolism into high gear. Eating just a tablespoon of chopped green or red peppers can boost the metabolism up by 23 %. Research indicates that the effect of the peppers only last about an hour but continued consumption of spicy foods can add up to huge benefits.

5. Drinking Tea

• Drinking oolong or green tea offers the benefits of catechins and caffeine, which is substances research, has indicated rev up the metabolism for a few hours. According to research, drinking 2 to 4 cups of either one of these teas can put the body to burn and additional 50 calories each day.

6. Drink lots of Water

• The body requires water in order to process calories. Your metabolism may slow even if you are mildly dehydrated. Water is quite frankly the healthiest beverage, and it even burns calories, so the more you drink, the more calories you will burn.

Weight Loss fast Tips

Losing weight is basically a mathematical formula. You must burn more than you take in. Experts typically recommend creating a 500-calorie deficit each day through a combination of increased physical activity and eating fewer calories. This should yield a 1 to 2 pound of fat loss per week.
If you desire to loose weight more rapidly, you need to exercise more and eat less. This comes down to 1,050-1,200 calories and an hour of exercise each day. Make sure the calories are not too low as not to send the body into starvation mode and slow your metabolism. With this particular type of plan, you may be able to lose 3 to 5 pounds the first week and those who weigh over 250 can expect to loose even more. Those who eliminate or reduce their starch intake may lose even more weight. For quick weight loss dieter should eat mostly egg whites, fish, fruits, skinless poultry breasts, 95% lean meat, nonfat dairy foods, soy products, and shell fish. The following are some tips to help you loose weight and stay motivated to reach your goal.

• To stay full, eat plenty of low calorie vegetables
• Drink enough water so you will not get hunger and thirst confused.
• Keep yourself busy to avoid snacking when board.
• Avoid eating in front of the television, but opt for the table and always eat from a plate.
• Avoid skipping meals. Eat only three regular portion meals and one snack daily
• Tracking your food intake and weighing your self may do much to keep you focused and on track.
• Working out in the morning can rev your metabolism for all day calorie burning.

The effect of different drinks and foods on the metabolism is minuscule compared to what is need for sustaining your weight loss. The best tool to use for quick weight loss is building a powerful calorie-burning machine in muscle mass building in addition to remaining active. The more active you are the more you will burn calories.

Which Works Better: Low Intensity Cardio Workouts or High Intensity Cardio Workouts

So you’ve decided to lose some weight and the best way to do that is by doing a cardio workout. Now comes some choices. There are two major schools of thought when it comes to cardio workouts. There’s a high intensity cardio workout and a lower level intensity workout. There are drawbacks and benefits of each. Let’s take a deeper look into them.

Many trainers say that a lower level intensity cardio workout is ideal for burning fat. So if you’re looking to shed some pounds, then this route is likely ideal for what you want.

A low intensity workout targets body fat by using fat calories instead of muscle carbohydrate calories for energy. Since your body is using fat calories for the workout, you’ll burn more fat.

The important thing to remember with this workout is that you need to maintain your ideal heart rate throughout your entire workout. The easiest way to figure out your ideal heart rate is to subtract your age from 220 and then multiply this by .6. This is not an exact number but it will give you an idea of where you should be. It’s important to stay at this heart rate for at least 30 minutes for this workout to be effective.

The difference between this and a high intensity cardio workout is how difficult the actual workout is. High intensity workouts push you past your pain threshold and are too intense for most people, but you can burn more calories during this workout. The thing to keep in mind is that you’re not just burning fat calories. With this workout a lot of what you’re burning is coming from glycogen, which is carbohydrates found in your muscles.

Keep in mind that no matter what workout you choose to do, you still need to create a calorie deficit (burning more calories than what you consume throughout the day). That’s the only way that you’re going to lose weight.

For a different way to approach your workout, it may be best to start with some small intervals of intense cardio to get your heart rate up to the ideal level and then ease back into a lower level for the rest of the workout. That way you won’t be wasting the first ten minutes or so of your workout while trying to get your heart rate up to that level to maximize the fat burning.

Here are some examples of low intensity cardio workouts: biking, swimming, racquetball, rowing, or walking. High intensity levels are sprinting, spinning, or jumping rope. Basically, keep this thought in mind: if you can talk full sentences to someone while doing the exercise then it’s a lower intensity level. A high level would only allow you to say a few words before needing to gasp for breath.

For the best results try combining both workouts. It will help to get your heart rate up and burn more calories but then you can focus on burning fat rather than glycogen.

Lose Weight by Following your Body’s Natural Rhythm

Your body is a machine with uptimes and downtimes. By better understanding your body, and how that machine works, you’ll be able to maximize your energy while minimizing your weight. The most important step is becoming more aware of your daily cycle. For most people, the cycle means getting up in the morning, ramping up to the most active hours between from 9-5, cooling down and relaxing in the evenings, and then settling into bed for a snooze.

The main meal of the day for the majority of people is in the evening: hot meals are cooked for suppertime, and it’s a time for families to be together. Unfortunately, this is completely at odds with the daily cycle.

By consuming the largest meal of the day in the evening, an individual doesn’t have a chance to burn off those calories. After filling up on supper, your body rests, relaxes, and then goes to bed. The energy absorbed from the food has nowhere to go.

And this is doubly true for the much-loved midnight snack. Because you are going right to sleep, the energy from your quick peanut-butter sandwich will not be used.

So your body stores it as fat.

One alternative is to have your large meal of the day when you are most active. Many Europeans traditionally eat their dominant meal at midday. They then head back to work, get active, and the calories are burned off. By planning your meals this way, the calories you absorb will be able to be put to use, rather than simply converted to fat.

Better still is another option, and a more revolutionary approach to eating: abandon the idea of large meals altogether. Rather than consuming all your food in breakfast, lunch, and supper, many health enthusiasts advocate snacking all day long.

The idea behind all-day snacking is this: when your body gets a large amount of food, it is genetically programmed to use it and save it in the most efficient way possible. For primitive man, this was essential. He couldn’t always find animals or plants to eat, so when he did have food, he would stock up. His body stored fat to get him through the lean times.

By consuming small amount of food throughout the day, the “feast” genes are never activated. Your body doesn’t make an extra effort to save your food as fat.

It’s a strange idea. Meals are the cornerstone of much of our social lives and they provide a release from the stresses of the day.

Realistically, the all-day snacking diet may not be practical for most people. Nevertheless, a variation on it can still be helpful. Rather than preparing the usual size breakfast, lunch and dinner, try for half-size or less. Make up for this difference by snacking throughout your active day on such foods as plain nuts (no honey roasted peanuts, and no fatty cashews or peanuts. Almonds are excellent), raw vegetables such as carrots and broccoli, and hard boiled eggs.

With this plan, you should taper off your snacking 3 or 4 hours before bedtime. By balancing your meals this way, your body will be less likely to react to your meals by storing energy. The food you consume will be used by your body, and won’t turn into those few extra pounds.

5 Foods That Burn Fat

If you have ever gone on a “crazy diet” you know how the pounds that you shed come right back as soon as you stop dieting. Starvation diets are no way to lose weight, the weight loss is temporary at best and because the diet is difficult to sustain long-term, you end up binge eating and put back all the pounds that you lost.

Only a diet that you can maintain on a long term basis will help you lose weight and keep it away for good. Eating the right food will not only give you a feeling of satisfaction but it will also help you burn more fat. Yes, that’s right. Certain types of food can actually help you burn more fat.

MUFA (Mono Unsaturated fatty Acids) is a healthy form of fat that promotes fat burning, especially the belly fat. Fat burning foods contain MUFA; consuming these in every meal provides an extra boost when it comes to losing fat from the body.

Trick your body into burning fat by eating these super foods:

1) Peanut Butter

Nuts like peanuts, almonds, cashew nuts, walnuts, hazel nuts, macadamia nuts, pecans, pistachios and pine nuts contain plenty of MUFA. Raw peanut butter, though high caloric, is healthy food. When consumed in moderation, it actually helps burn fat and improves the cholesterol profile by lowering the LDL which is bad cholesterol. Processed peanut butter may have added trans-fatty acids, which are not that great for losing fat. Opt for less refined or natural peanut butter to add that extra zing to your meal.

2) Dark Chocolate

Yes, you read it right. Chocolate lovers can eat chocolate without feeling guilty or worrying about its effect on the waistline. Indulge yourself with a few squares of dark chocolate to satisfy your craving and to sharpen your diet.  Dark chocolate has plenty of anti oxidants and also lecithin, caffeine and theobromine, which are natural stimulants that help burn fat. Lecithin helps mobilize stubborn fat which will help you lose weight naturally and without starving yourself. Dark chocolate also contains MUFA in the form of oleic acid. You get the best results from 78% or higher levels of cocoa in your chocolate.

 3) Green Tea

The benefits of Green Tea have been proven time and again. Green Tea is mentioned even in the International Journal of Obesity. The journal points out that Green Tea contains polyphenols that stimulates the body to burn fat. The American Journal of Clinical Nutrition states that it also boosts your metabolism. Green Tea also mildly suppresses appetite so you eat less. Since Green Tea is also a diuretic, it helps lose excess water from your body which makes you look bloated. Green Tea is known to reduce fat especially in the belly area.

4) Cinnamon

Many spices help burn fat is Cinnamon tops the list. Adding just a quarter teaspoon of cinnamon to your food will help metabolize sugars more effectively. Excess sugar in the blood can lead to fat storage, so cinnamon helps reduce the body’s tendency to store fat. With the combination of a metabolism boost and balanced blood sugar levels, cinnamon can lead to some incredible fat burning. Add cinnamon to you oatmeal to add flavor and lose weight.

5) Chilli Peppers

Capsaicin which is present in chilli peppers is a great anti oxidant, blood sugar stabilizer and calorie burner. Hot chilli peppers can add spice to your life, satisfy your appetite and kick your metabolism into high gear. Chilli peppers burn off fat through chemical combustion rather than storing it in the body.