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To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you cant lose body fat just from burning calories...

Burning Fat vs. Burning Calories

Burning Fat vs. Burning CaloriesTo lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you cant lose body fat just from "burning calories" . When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly water weight which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly "burn fat" . Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.Burning Fat Calories during exerciseDuring aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you cant supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the "fat burning" stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.Burning Fat Calories at restThe only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

Lose Weight by Eating Breakfast and Drinking Milk

Lose Weight by Eating Breakfast and Drinking Milk

Did you know that dieting and weight loss are two of the most common resolutions or goals by many people but usually results to failure? Dont give up yet. Stay committed and read through.If you really want to lose weight, forget the fad diets and eat breakfast and drink milk. Starting each day with milk and cereal may be the success for achieving a healthy weight.Many people don't realize to "eat breakfast" but to skip entire morning tastes, either because youre in rush or lazy, or just want to reduce weight. Considerable number of people finish with a soft drink or a cup of coffee as their morning meal. Chances are this is going to have an opposite effect on you because skipping meals almost always leads to overeating at lunchtime. This is especially true with breakfast, because you've just been asleep for 7 or 8 hours and your body needs to recover from this brief period of starvation.Studies show that people who regularly eat breakfast, particularly cereal with low fat or fat-free milk, tend to be leaner compared to those who skip the morning meal or eat other options. Also, breakfast eaters are more likely to have long-term success in maintaining a reasonable weight. There is a finding that a cereal and milk breakfast is a habit common to successful weight loss maintainers.Combine that with studies drinking 24 ounces of milk a day with healthy weight loss, and you've got a strategy that may lead to lost pounds. Multiple studies have shown that people who "drink milk" and get adequate amounts of calcium in their diets tend to weigh less than their peers who don't drink milk. A diet deficient in calcium has a higher risk for being overweight.Weight Control by Eating EggsEating eggs for breakfast can reduce hunger and caloric intake by more than 400 calories, both at lunchtime and over the next 24 hours. As a result, eggs are useful in helping overweight people reduce their energy intakes, a prerequisite of losing weight. This is great news if youre trying to "lose weight" as it means you may find it easier to cut calories without feeling hungry. In fact, you could expect to lose up to 2lb. a month, simply by eating eggs for breakfast!Eggs are packed with various nutrients but contain just 85 calories each. Theres also no limit to the number of eggs you can eat in a week contrary to popular belief.Other studies found that protein-based breakfasts improved weight loss better than carbohydrate-focused breakfasts. The better effects are increased when its combined with exercise.Should I avoid eating certain foods for the sake of weight loss?Forget about avoiding eating a certain food that you like to eat - that's a dieters mentality and it doesn't help you lose weight. It just makes you obsessed about food and eating. Instead, if you are really hungry, then eat, and stop as soon as youre satisfied. Just dont eat until youre totally full! So, if you're hungry during breakfast, then eat. If you're not hungry during lunch or dinner, then have a smaller meal. Keep in mind that you should not eat too many sweet foods. No matter what time you eat sweets, if it's more energy than your body can use, it will be stored, meaning excess kilos.Fad diets wont work and only provide short-term results. Instead, always enjoy a wide variety of healthy foods and be physically active. Fad dieting is a hindrance that you don't need in your life.Things to Remember:* Eating breakfast increases your metabolism and burns more kilojoules during the day, which can help you lose weight.* Protein-based breakfasts improved weight loss better than carbohydrate-focused breakfasts.* Eggs are great protein-rich breakfast, complete with zinc, iron and vitamins like A, B, D, E and B12. Long ago, people thought that eating many eggs contributed to health risks. This is not true and its already proven that they dont contribute to high cholesterol or heart disease.* Dont be afraid to eat a reasonable portion of your favorite dessert or snack food every now and then.* Try to eat steamed vegetables and drink soup in the morning. Did you know that this is common in Japan? It may take some time getting used to, but the benefits are: reduced fat and added nutrients from the vegetables.

When It Comes To Fast Weight Loss Just Remember That 2 + 2 Doesnt Always Equal 4

When It Comes To Fast Weight Loss  Just Remember That 2 + 2 Doesnt Always Equal 4

Everybody knows that calories are the enemy, and that more calories equals more weight gained. Therefore, most people believe that losing weight is as simple as cutting way back on calories.It's just simple mathematics, right?After all, if you're eating 3,000 calories per day and you cut back to 1,000 calories per day, then those extra 2,000 calories have to be burned from your body, right?It's as simple as 2 + 2 equals 4, right? Well, this is not exactly true.First, let's talk about the average person who begins a diet. The scenario usually goes something like this...One day you look in the mirror and you finally get fed up with the way your body looks (or the way that your clothes fit) - and on this day you get "angry" with yourself, and you begin cutting way back on calories in an attempt to starve yourself thinner.So you officially begin your "starvation diet."On the first day you skip breakfast altogether (after all, you're so filled with anger and motivation that it's easy to skip breakfast).Then, a few hours later your motivation quickly gives way to severe hunger - since your body is not accustomed to being without calories for so long.Finally, by lunchtime you're so hungry that you feel weak and miserable, but yet you tell yourself that you can make it through this tough hunger (after all, you don't want to look like a quitter to your friends and family who know that you're dieting).So you have a small piece of fruit for lunch perhaps, bravely trying to stick to your plan of starving yourself thin.Then, hours later when dinnertime arrives you're so hungry and weak that you have a big migraine headache - and you're beginning to realize that starving yourself might not be such a good idea after all.However, you try to hold out for another day or two on this miserable diet - since nobody likes to feel like a quitter.So you'll probably hold out for another day or two, making yourself miserable in the meantime.There are even some brave dieters who may hold out for a week or so, possibly even 2 weeks for the bravest of dieters.However, regardless of how long you hold out -- the result is still the same.You see, even after 2 weeks of starving you won't have made any noticeable difference to your body when you look in the mirror.Why?Simple, because the weight lost during a starvation diet is largely water weight, not real weight loss. This water weight will be gained back immediately when you stop dieting and begin eating normally again.Also, when you starve yourself your body begins burning fewer calories each day -- so even though you're eating fewer calories each day you must remember that your body is also burning fewer calories.For example, let's say that you normally eat 2,500 calories per day (before you begin dieting). Then, you suddenly try to starve yourself by eating only 1,000 calories per day.Guess what?Even though you're eating 1,500 fewer calories per day your body will begin burning 1,500 fewer calories per day - so your weight will remain the same even though you're starving yourself.When your body begins burning fewer calories it's called a "weight loss" "plateau." This is why virtually all starvation dieters cannot make the scale go down after about 2 weeks of dieting.This is why even the most determined of "starvation dieters" always fail after just a couple of weeks.The truth is that "noticeable" weight loss simply cannot be achieved by starvation, and it's pointless to even try that type of diet.True weight loss can only be achieved by giving your body the right types of calories at the right times each day. Your body is like a big engine, and the truth is that it needs all 3 types of calories (protein, carbs, and fat) to some degree.The best way to lose weight is to effectively manage these 3 types of calories, so that your body receives the proper amount of protein, the proper amount of carbs - and also the proper amount of fat each day.

What are the Alternatives to Xenical Weight Loss Pills?

What are the Alternatives to Xenical Weight Loss Pills?

In an age of medical break-through, can modern medicine play a role in the battle against todays obesity epidemic? Xenical has traditionally been a prescription only capsule prescribed to obese patients, and recently, the FDA gave the thumbs up to an over the counter version - Alli. Both products contain the active ingredient Orlistat, a lipase inhibitor that helps prevent fat being absorbed into the body. Is Xenical safe? When taken at meal times, Orlistat reduces the amount of fat that is broken down in the stomach and absorbed into the body by about 30%. Instead, fats are expelled naturally in faces, thus helping towards weight loss. Xenical sounds ideal for those of us who struggle to keep to a healthy diet. However, the active ingredient, Orlistat, is usually only prescribed to obese people with a body mass index in excess of 30kg/m. So if you are not dangerously overweight, Xenical/Alli may not be the right option for you. In either instance, you should always consult your doctor. There are also some worrying side effects: What are the Xenical's and Alli's side effects? Brace yourself. Some rather unpleasant side effects have been reported from use of Orlistat products. Users have reported uncontrollable anal discharges, so taking this drug could well result in embarrassing situations. Other possible effects are oily stools, loss of bowel control, diarrhea rectal pain, liver inflammation and fatigue. So Orlistat based products may not be the shining ray of light overweight people have been hoping for. Are there any safe, effective alternatives? There are hundreds of "weight loss" products on the market, but few have been clinically proven to be effective. There are products on the market that are proven to have very similar benefits to Orlistat in reducing fat in take, but with out the nasty side effects. Proactol is a relatively new weight management product that also reduces fat from the food we eat by around 30%, butin a different way. Proactol - Safe, Clinically Proven Fat BinderProactol is based on a patented fiber complex, that rather than just preventing fat from being broken down, pulling in fat molecules and binding them into a viscous solution in the stomach. So fat is prevented from entering the body without the embarrassing side effects of Xenical and Alli. Initial user feedback of Proactol is extremely positive, and as well as reducing fat intake.Proactol has the following associated benefits: Helps to suppress appetite Helps to reduce cholesterol levels Decreases food cravings With hundreds of "miracle pills" on the market, Proactol is one of the few that lives up to its claims of effectiveness. In several pre-clinical trials it has proven to be a highly effective alternative to Orlistat based products. As with most weight loss supplements, Proactols best results come when used in combination with a healthy diet and active lifestyle.To learn more about safe, visit Proactols official site today.

Disturbing New Study About Obesity And Weight Loss

Study Shows Some Americans Would Choose Divorce, Depression and Alcoholism Over ObesityMay 23, 2006 -- What would you be willing to sacrifice if it ensured you would never be fat?Would you give up a year of your life? Or 10 years?Would you rather be divorced, unable to have children, depressed, alcoholic?A disturbing new study out of Yale University's Rudd Center for Food Policy and Obesity found that nearly half -- 46 percent -- of 4,283 participants would rather give up a year of their life than be obese. Fifteen percent were willing to give up 10 years.In fact, a surprisingly large number of participants were willing to make extreme sacrifices if they could be sure they would never be obese.These are hypothetical questions, of course, and the answers are not set in stone. Obesity is a killer, so some participants probably figured that they were going to die earlier anyway if they were obese, but what surprised the researchers was the number of people who were willing to make extreme sacrifices."The percentages of people willing to make extreme sacrifices were much lower," said psychologist Marlene Schwartz, associate director of the center and lead author in a report in the journal Obesity. "But what struck me was given how big our sample size was, there's still a significant number of people who would give up a lot in order not to be obese."More than 600 persons, for example, were willing to give up 10 years of their life. And, 342 said they would rather have a learning-disabled child than an obese child.The findings show the enormous stigma placed on being fat, and that, Schwartz says, is one of the major reasons why some people just can't take it off.One part of the online study examined subconscious attitudes toward obesity and found that across the board, regardless of age or body weight of the participants, "individuals more strongly associated fat people with bad and thin people with good," the report said.Fat people are seen as lazy and unwilling to try hard enough to lose weight.That, Schwartz says, is a big part of the problem. Even overweight participants in the study thought poorly of themselves, and once that level of self-condemnation is reached, it becomes nearly impossible to lose weight."Children are constantly given the message, 'You're fat because you're lazy,' " Schwartz said, 'and you're not trying hard enough.' That child is going to internalize that message. And once somebody believes that about themselves, it's going to get harder rather than easier for them to do the hard work that it takes to really fight obesity and be healthy."It's not that all those fat people out there aren't trying."I think people do try, but it's extremely difficult to lose weight and keep it off," she said.Obesity, of course, can have many causes. Medical conditions,genetics and lifestyle all play a part, but researchers contend that in many cases the remedy may be beyond the victim's reach."Part of the problem is we view obesity as something that's under the person's control, and we blame the individual for having the problem," she said. "But I think people overestimate how much control we have over our body's shape and weight. Therefore when someone is fat, we immediately assume they don't care enough to try to lose weight. They are to blame for being overweight."Of course, sometimes that's true, and sometimes it's not.In our current environment, she notes, it's particularly difficult to keep those extra pounds off. Junk food is everywhere, urban sprawl forces us to drive instead of walk, diets fail, and we get discouraged. So we settle down to watch a ball game on television, surrounded by comfort food.It's enough to make a body give up, and that, Schwartz says, is exactly what is happening. That doesn't mean there's nothing that can help. Lifestyle changes make a difference, she says, and if people can take steps to become more physically active, and more careful about what they eat, then some of those pounds can probably come off.First, she insists, we've got to change our attitudes about obesity."For there to be a change, we have to stop blaming the individual," Schwartz said. "We've been blaming people for a long time and it's not working. So we need to do something else, and what I would suggest is focus on the environment, clean up the environment and make it so that every time you turn around there's a healthy food option and it's hard to find junk food. Change our environment so that it's easy to walk and it's easy to get physical activity in your everyday life.""I just don't think yelling more at people is going to get us anywhere," she said.Given prevailing attitudes about being overweight, though, change is not likely to come quickly or easily.The study, also by Lenny R. Vartanian and Kelly D. Brownell of Yale and Brian A. Nosek of the University of Virginia, reveals strong bias against people who are fat, and that occurs across all ages and body shapes.Of the 4,283 participants, 30 percent (1,285) said they would rather be divorced than obese, 25 percent (1,070) said they would rather be unable to have children, 15 percent (642) said they would rather be severely depressed, and 14 percent (600) said they would rather be alcoholic.Most drew the line at some sacrifices, but 10 percent (428) said they would rather have an anorexic child than an obese child, and 8 percent (342) said they would rather have a learning-disabled child than an obese child.That level of stigmatism drives some toward depression, which can lead to eating disorders, which only worsens the problem.Copyright 2006 OurFamilysHealth.com

Weight Loss Success Results from Finding the Right Balance of Calories and Exercise

Weight loss is not just about changing what you eat, it's also about adding more exercise activities during your week. We need to change our eating habits, to stop eating the junk foods and highly processed foods and replace them with good, healthy foods. You need to eat foods that supply you with all the nutrients that are required to keep our bodies healthy. Before making any changes, I recommend that you start a food and activity journal. In this, you not only write down what you eat, but where, when, and what you were feeling at the time. This will help you will see what triggers your hunger and what satisfies your appetite. What foods do you routinely shop for? What snacks do you keep in the pantry?Once you start to see patterns in your journal, you're ready to start taking action. But keep in mind that deciding to reduce the calories, fat, saturated fat, and sugar in your diet is a big step, and trying to do that at the same time you endeavour to make a drastic change in your physical activity level, may be biting off too much change at one time. Which, sadly, can set you up for failure. Instead of trying to make all the changes at once, I recommend that you set smaller, more realistic goals for yourself and plan to add in a new challenge each week. Don't plan to starve yourself, either. This won't help you lose weight. It's much better to eat small, regular meals five or six times a day, so that the body never feels threatened and tempted to hold on to its fat stores. Eating regular meals also helps to maintain your blood sugar at a constant level so that you don't start craving sugary food when your blood sugar levels drop.Adding fibre to your diet -- such as whole grain cereals, legumes (lentils and beans), vegetables, and fruits -- can help you feel full with fewer calories. Another great tip: Prepare your meals and snacks at home. This is a great way to save money, eat healthy, and spend time with your family. When preparing meals, choose low-fat/low-calorie versions of your favorite foods. Snacks can comprise simple of a piece of fresh fruit, cut raw vegetables, or a container of low-fat yogurt. These are portable and an excellent choice to tide you over until mealtimes. Take these snacks with you for a healthy alternative to chips, cookies, or candy.As I mentioned earlier, weight loss success also requires that you increase your physical activity. Aim for at least 30 minutes (adults) or 60 minutes (children) of moderate intensity activity for at least three or more days a week. If you are just starting to be physically active, remember that even small increases provide health benefits. Check with your physician first, and then start with a few minutes of activity a day and gradually increase, working your way up to 30 minutes. If you already achieve 30 minutes of moderate-intensity physical activity a day, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous-intensity activities.The balance of calories consumed against your activity level will either cause "weight loss" or gain. The more calories you eat, the more physical you need to be. For example for every 100 calories you consume and not burn a day, you will gain about 1 pound in a month. That's about 10 pounds in a year. The bottom line is that to "lose weight" , you must reduce your calories and increase your physical activity.

Summary

To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you cant lose body fat just from burning calories...