Article # 603. 10 more tips to lose weight even faster:

1.       Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day .

2.       Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .

3.       Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.

4.       Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.

5.       Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.

6.       Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% .

7.       Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

8.       Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones .

9.       Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

10.   Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Article # 584. How to lose weight fast by eating best fat burning foods that will greatly help you to burn extra fat.

You can eat a small amount of nutritional foods at these times to be healthy like, fruits mainly Orange, Apple, Raspberry, Grapes, Grape Fruit, Pomegranate, Avocado, Strawberry, Pineapples, Banana, Apricot, Blue Berry, Mangosteen, Peach, Papaya, Peaches, Pear and Kakadu Plum.

If you have little extra time you can make a delicious fruit juice from above healthy fruits that you love to eat or drink. You can eat or drink, time to time when you feel little hungry and this will help you a lot to reduce your appetite and will take fewer calories a day. 

Another highly effective way to burn extra fat and detox altogether is by drinking cucumber, lemon/Lime, mint, orange mix water daily. If you can do this simple change to your lifestyle you will be rewarded greatly by detoxifying your body with nutritional foods and same time you are losing your weight faster and helping you to be energetic and also will increase your metabolic rate to do your chosen exercising methods more effectively.

You can eat Green Vegetables mainly Broccoli, Carrot, Murunga, Pumpkin, Asparagus, Brussels Sprouts, Collard Greens, Bamboo Shoots, Spinach, Swiss Chard, Cabbage, Cucumber, Lemongrass, Red Leaf Lettuce, Mushrooms, Onions,  Red Peppers, Green Peppers and Green Bean.

Vegetables Like Kale Can Quickly Bring Your LDL Cholesterol Level Down. You can add them to any meal plan you try to prepare at home will make it healthy for anyone to eat and of course they will help you to Lose Weight Fast by Burning Your Extra Fat. You can add Oatmeal and Cereal to reduce calorie intake further. You can also include eat Nuts and Seeds, make it handful a day.

These diets will help you increase your HDL Level and will mostly help you to Remove Bad LDL cholesterol and intern greatly Help you to lose weight fast. But one need to be educated more on this that’s why I added it below to all other nutritional foods because some nuts like Peanuts have many calories and need to eat little as you can but Nuts also rich in Vitamins and need to eat little as you can to lose weight fast.

If you can eat Basmati Rice and Brown Rice you will get added benefit to your Diet Program as they have lots of natural fiber. Organically grown raisins, sunflower seeds, sultanas, pumpkin seeds, brazil nuts and multi – grain flakes, green coffee bean extract can bring nutritional benefits and will also help you to Burn Fat really fast.

Please avoid Soda and unapproved Instant Noodles as possible as you can and if you can avoid Soda intake completely it is always good for your health and will promote your weight loss effort greatly. At last you can eat shredded spicy chicken avoid all the skin parts of it and baked Fish or Fatty Fish and also for these you can add lemon souses, herbs and spices like garlic and oregano to make the dish Delicious and also will greatly help you to Lose Weight Fast. 

If you follow above diet guide moderately, it will be nutritional and healthy for you. Above is the Best and Natural ways to Lose Weight Fast by eating Healthy and Nutritional foods and following this as moderation with all other foods you eat.

Article # 549. How to Burn Side Stomach Fat

Excess stomach fat can be difficult to eliminate. The side stomach muscles may be especially problematic. As with any fat-loss program, burning side stomach fat is most effective with a combination of diet, aerobic exercise, and area-specific strengthening exercises. Choose exercises that focus on the obliques, which line the sides of the abdomen. Keep in mind that oblique exercises alone will not reduce side stomach fat, although they will increase muscle mass. When you perform exercises that target the obliques, always engage the entire abdominal core in order to support the side muscles and maximize your workout.

Step 1

Plan a detailed diet to aid in your weight loss. Eliminate high-calorie fatty foods from your diet and substitute fruits, vegetables, and lean protein. Military.com recommends getting rid of fried foods and fatty red meat. Drink plenty of water throughout the day and avoid diet plans that focus on a specific food group. Consider modifying your eating schedule as well. Instead of eating three large meals each day, eat small healthy meals throughout the day in order to keep the metabolism moving.

Step 2

Burn more calories than you consume with a regular aerobic workout. Begin with 20 to 30 minutes of continuous aerobic exercise three times a week. Gradually increase to 30 to 60 minutes four to five times a week. Examples of effective aerobic exercise include walking, jogging, running, swimming or biking. Consider joining an aerobics class or a dance class.

Step 3

Stretch the oblique muscles daily. Fitness Magazine recommends stability ball exercises for the obliques. Lie on your stability ball, with the feet placed flat on the ground. Hold a medicine ball in your hands, and gently stretch the obliques by twisting the torso from side to side, extending the medicine ball toward the wall. Do three sets of 10.

Step 4

Isolate the side stomach muscles with 15 minutes of firming and toning exercises such as crunches that target the obliques. Lie on the floor with your knees bent and arms behind your head, as if to do regular crunches. Inhale, and as you exhale, bring your left knee back toward the torso, keeping it bent. At the same time, twist the torso and bring your right elbow as close to the left knee as possible. Repeat on the opposite side. Start out with 20 reps, working up to 50.

Article # 502. Few Tips to Weight Loss

Few secret to weight Loss

There is no single way to lose weight and keep it off. Weight loss can only be achieved by changing your overall lifestyle, which includes your food choice, eating habits and physical activity. For optimal results, consult with your doctor or dietitian to help determine a weight-loss plan that is suited to your individual needs.

Aerobic Exercise

To lose weight, you must burn more calories than you consume. Therefore, simply limiting your calorie intake is not usually the most effective strategy. The National Weight Control Registry monitors the lifestyle habits of members who have lost at least 30 lbs. and kept it off for at least one year. According to the NWCR, 54 percent of its members do at least 200 minutes of moderate-intensity aerobic exercise each week. Examples of aerobic exercise include walking, jogging, swimming, biking and running.

Low Energy Density Foods

Although cutting calories is a crucial element of weight-loss success, you also don't want to starve yourself. To balance the desire for satiety with the need to cut calories, choose low energy density foods to provide steady energy throughout the day. Low energy density foods are low in calories, but they tend to have high water content, which causes you to feel full. You can also eat larger portions of low energy density foods, since they contain fewer calories per gram than other high energy density options. Examples of low energy density foods include fruits, vegetables and whole grains.

Portion Sizes

Minimize your portion sizes to avoid overeating, particularly with high-fat foods. It's easy to confuse portion size with serving size. For example, the serving size for a glass of milk is 8 oz., but if you pour yourself a 16-oz. glass, you're actually getting twice the calories and fat. At restaurants that tend to serve large portion sizes, ask your server for a to-go box before your meal even arrives, so you can set aside some of your meal for later. When you eat at home, set the table with small, pre-set portions instead of simply setting out a large bowl of food.

Beverage Selection

Lattes made with whole milk, soda, sweetened iced tea and even fruit juices contain more calories than you may think. Beverages can be quite threatening to successful weight loss, since they often contain high amounts of calories but are not as filling as solid foods. When reading beverage labels, remember that one container is not necessarily the same as one serving size. For example, although an 8-oz. serving size of chocolate low-fat milk may contain only 158 calories, a 12-oz. bottle or glass dramatically increases the calorie count.

Article # 487. The Easy Way to Lose Belly Fat

Belly fat is especially threatening since it collects around the organs in the abdomen. Health practitioners are sounding the alarm increasingly as more and more people are being diagnosed each day with high levels of cholesterol, diabetes, heart sicknesses, and so on every one of them linked to belly fat.

So, here are some tips about how to lose belly fat :

Lose Belly Fat By Eating Foods That Burn Fat: Foods that are protein rich and low in carbohydrates, sugar, and saturated fats are the best for losing belly fat. Eggs, fish, lean meats, complex carbs like vegetables, whole grains, and a range of natural fruits which aren’t sweetened or canned are the way to go.

Avoid easy, refined carbohydrates that contain white sugar or processed flour. Include healthy fats such as fish fats, nuts and seeds, olive oil, and so on. Necessary fatty acids are necessary for process of burning body fat, particularly belly fat.

Lose Belly Fat By Drinking The Right Fluids: In order to lose belly fat, you need to drink plenty of water, particularly when you workout or sweat. Your body needs water to function at its optimum best. When you are dehydrated, the organs in the body work harder to keep the water reserve of the body. The liver, which provides help in burning fat in order to produce energy, is one of the significant organs that suffers the most. When the liver’s function is hampered, then the method of burning fat will not be as good as it should be. Avoid drinking canned fruit juices, chocolate drinks, and soft rinks, since their sugar content is extremely high.

Lose belly fat by lifting weights : Working out with weights brings about the abdominal muscles to work harder and thereby become tighter. Chest presses, lat pull downs, dumbbell rows, free weight squats, and such like will force your intestinal muscles to work, since to perform these exercises properly, the core muscles have to be stabilized.

Article # 469. How to Make Your Body Burn More Calories

 

You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.

This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food.

You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.

Basal Metabolic Rate (BMR)

This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.

How to Speed Up Your Rate of Burning Calories

You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:

Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 4 times a week for around 20 to 30 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.

Move More

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning calories:

• Tap your feet
• Swing your legs
• Drum your fingers
• Stand up and stretch
• Move your head from side to side
• Change position
• Wriggle and fidget
• Pace up and down
• Don’t use the internal phone – go in person
• Use the upstairs loo
• Park in the furthest corner of the car park
• Stand up when you’re on the phone
• Clench and release your muscles

You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.

Aerobic Exercise

As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.

Try 30 minute sessions of heart rate raising exercise, such as vigorous walking, step aerobics, jogging, cycling or swimming, 3-4 times a week.

Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Article # 430. Can I lose weight if my only exercise is walking?

Can I lose weight if my only exercise is walking?

You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet's like. But eating fewer calories through dietary changes seems to promote weight loss more effectively than does physical activity.

That's not to say physical activity, such as walking, isn't important for weight control — it is. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. (To lose a pound a week, you generally need to eliminate 500 calories a day.) Of course, the more you walk and the quicker your pace, the more calories you'll burn.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you're new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

Once you've lost weight, exercise is even more important — it's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you also follow a healthy diet.

Article # 429. How Many Calories Should I Burn a Week to Lose Weight?

How Many Calories Should I Burn a Week to Lose Weight?

Your body burns a certain number of calories during day-to-day activity and to maintain metabolic functions, such as cell production, blood circulation, heart beat and breathing. An increase in your level of exercise enables you to burn more calories than your body burns on its own and helps you lose weight.

Significance

Increasing the number of calories you burn through exercise promotes weight loss. Another significant factor is your calorie intake. If you increase your physical activity without increasing the number of calories you consume, weight loss results. However, underestimating your calorie intake can sabotage your efforts to lose weight through exercise. Even if you intend to maintain your current eating plan, monitor your food intake to make sure you don't counteract your increased activity with increased calorie consumption.

Identification

When you eat enough calories to support your current weight, you need to create a calorie deficit through physical activity. To burn enough calories to lose weight, plan to exercise five to seven times a week. If you burn 250 calories through exercise seven days a week, for example, you create a weekly deficit of 1,750 calories. Since you need a deficit of 3,500 calories to lose 1 lb., this level of activity supports weight loss of 1/2 lb. per week.

Considerations

Your physical activity goals need to be realistic and contribute to healthy weight loss. A modest calorie deficit of 250 calories daily equates to a weight loss of 2 lbs. per month. To lose 1 lb. per week, you would need to burn 500 calories daily. It takes 60 minutes of aerobics or brisk walking for a 154-lb. person to burn 460 to 480 calories, according to the Centers for Disease Control and Prevention. This may be realistic if you are fit and already moderately physically active. If not, start with 15 to 20 minutes of low-intensity exercise such as walking and work your way up to longer and more intense activities.

Factors

The number of calories you burn during exercise depends on the type of activity, your weight and how many minutes you spend exercising. A 154-lb. person burns 145 to 165 calories in 30 minutes of moderate-intensity activities such as walking at 3.5 mph, dancing, golfing without a cart or bicycling at 10 mph or less, notes the CDC. Higher intensity activities, such as aerobics swimming or jogging, burn 240 to 295 calories for the same duration.

 Recommendations

The American College of Sports Medicine recommends 150 to 250 minutes per week of moderate-intensity exercise to support modest weight loss. In addition, ACSM recommends you incorporate two strength workouts into your regimen on non-consecutive days to increase muscle mass and burn calories. Continue a modest exercise regimen after you reach your goal weight to help you maintain your weight long term.

Article # 423. Healthy Weight Loss Diet Tips – 3rd Post

 

Losing weight does not have to be a torture. I’m talking to YOU, baby food diet and extreme cleanses! Weight loss can be achieved in a healthy, natural, and, most importantly, in a sustained way. Many of us who are struggling, and I mean real pain here, with ditching the extra pounds, fall into a vicious cycle of the eat-no eat regime that causes frustration and short lived moments of happiness.

To all of that I say: STOP THE MADNESS! Follow these tips and forget about crazy dieting and actually start losing and living.

Eat

Didn’t expect that one? While portion control is an important aspect of weight loss and maintenance, eating is an even bigger factor. Eating like a bird (ok magic juice, meal replacement shake, or whatever other names it has) is not the answer. Nutrition, on the other hand, is.

The key to a successful weight loss regime is to understand food and make sure that every meal has a balanced intake of the right carbs, protein and fat (yes you read it right – fat). Your body does not total up the calories at the end of the day. It works based on what you give it in one setting. So make sure you get 50% of your calories from healthy sources of carbs, such as fruits, vegetables, and whole grains, 30% from lean protein such as organic chicken breast, low fat plain yogurt and cottage cheese and 20% from good fat sources such as seeds, raw nuts and avocado.

Exercise

I’m not talking about running like hamster or bench pressing 100 pounds, unless you like that of course. Many magazines tell you to walk for 20 minutes – but you already do that and you don’t know why it’s not working! Others tell you do these crazy “easy” workouts that you can barely sustain for 5 minutes, let alone the full blown 30 they recommend. So what is the secret then?

The secret: Up your movement. If you already walk, start running. And try interval running (commonly described as HIIT – which stands for High Intensity Interval Training). Transform your 20 minute walk into short bursts of running followed by fast paced walking. My “magic” formula is: 1 minute run + 2 minutes walking for a total of 20 minutes. It is the easiest way to get in an effective workout into a super busy day.

But you already do that, you say? Well, up your movement by switching your routine. Have you been postponing getting some weight training, a kettlebell or exercise ball in your workout? Now it’s the time! Your body gets used to and bored of doing the same thing over and over again so you need to keep it entertained. Think of it as a customer whose business you want to keep. You need to provide entertainment so that he or she keeps your services (to be read: to get results, you need to diversify – my former Finance professors would be proud to hear this one).

 Relax

I get it. You want to get rid of the extra weight and you want it yesterday. Remember, Rome wasn’t built in a day, but they did build an empire!

I know the feeling and I experience it often with my clients. The phrase I hear most often is “I feel good, but I haven’t lost any weight yet. Why?” and this is the typical question I get in day 2 or 3 of starting a healthy body transformation program. As I said, we want it yesterday!

We all want fast results with minimal efforts. And while it’s possible to get one or the other, the combination rarely exists. Healthy weight loss takes time (so from now on if you see “drop 10 in 1 week” – PLEASE be very skeptical). However, it is possible to achieve a balanced, healthy body that you can maintain with a few lifestyle changes and a bit of patience.

How can you do that? Think big picture, but break it down in smaller tasks and celebrate achievements! Being stressed will not help. Instead of focusing on: “it’s day 3 and I haven’t lost a pound,” why not focus on “it’s day 3 and I’ve ditched refined sugars, unhealthy fats, and I’m eating twice as much fruits and vegetables.” That’s a whole lot to achieve in only 3 days, don’t you think?

Better yet! Get yourself a calendar and every time you complete a day where you have achieved a goal, color that day in your favorite color! At the end of the week or month, you can look back at your calendar and visualize your successes. Plus, it’s also a great way to track the days that you can’t keep up your routine. It’s a great tool.

So remember to eat, up your movement and celebrate achievements and you will be that much closer to your healthy weight loss and total body transformation goals!

 

Article # 421. How to Get Flatter Abs – Tips on Getting Started

How to Get Flatter Abs – Tips on Getting Started

When it comes to fitness goals and specifically getting flat abs, getting started is a huge problem for many.  However, many have also overcome this huge hurdle. 

Here are some tips to help get you started and keep going until you sport a nice set of six pack abs.

Tip #1: Get in the right mindset

This is probably the most important first step that many who fail to achieve their fitness goals skip.  Having the right mindset is absolutely vital for getting and staying motivated through the exercises and dieting that will be needed to lose the belly. 

So what is the right mindset and how do you get into it? 

The right mindset is knowing what you want and why you want it with every fibre of your being.  I mean, you must convince yourself that you NEED flat abs almost as much as you need air and water to live.  A bit over the top I know, but this will propel you towards results. 

There are two ways to get into this mindset. 

One – you need to accept the fact that you will have to make some changes in your habits around exercise and eating. After all, you got to where you are now by following a particular strategy for eating and exercising.  Well, to get different results you have to change your strategy.  Convince yourself of this.

Two – write a list of all the reasons of why you want flat abs.  By reasons I mean make the connection of flat abs to other areas of your life.  What will it mean for your health? Your career?  Your love life?  Your children?  Your sex life?  These reasons are like psychological fuel.  The more reasons the better because it will mean that you have a lot to gain.  This takes at most 30 minutes, but it will pay dividends later. 

Tip #2:  Educate yourself

In order to get flat abs, you are essentially looking to transform your body.  For that you need to learn a bit about muscles, fat, nutrition, exercise, etc.  Now this is where you need to be a bit careful.  A lot has been written about abs, and there seem to be a lot of authorities out there with books published, exercise DVD’s, gimmicky gadgets and other fads that all promise to teach you how to lose inches around your waist fast. 

Not to say that these authorities don’t know what they are talking about, but you would be safer to not rely on one authority.  So do a bit of research by learning from different authorities. 

Now, and this is important, don’t wait till you know everything to get started!  Think of this activity as ongoing.  Dedicate some time everyday to learning one or two things about abs. 

Tip #3:  Do something to get you closer to your goal everyday starting TODAY

This is absolutely important!  It doesn’t matter what you do, go for a walk, cut out 2 sugary foods from your diet, do 100 jumping jacks, start working out the Transverse Abdominals (see earlier post), do a cleansing diet (see earlier post)…as long as it is something that will get you closer to your goals, its fair game. 

But the key here get started right away.  This will build momentum, and momentum is key to staying motivated.

Article # 406. Dieting Vs Exercise: What Gets The Needle Moving?

I always tell you that weight-loss cannot be achieved without diet and exercise. But is one more important than the other when it comes to staying in shape? Here’s the latest spill on that…

There was a recent research that makes a case in favor of dieting. An anthropological research was conducted on a hunter-gatherer type Tanzanian tribe to study the impact of daily physical activity on energy expenditure and the resting metabolic rate. This was then mapped against those of a typical Western male and female.  It was concluded that those leading an extremely active lifestyle showed no significant difference in calorie consumption and metabolism boost as opposed to those that lead a semi-active modern lifestyle.

The conclusions made from this study indicate that no matter how much you workout, you have to keep a check on your diet otherwise you will end up piling on the pounds.  So if all the exercising cannot rev up your BMR as it is supposed to, does this send a disheartening message to all those seeking weight-loss? After all shows like the Biggest Loser is all about working out and building motivation to sweat off the pounds. But these new revelations seem to undercut the positivity of getting fit.

So if exercise alone won’t cut it, should one count on starvation diets to get thin? We say no.  Apart from the actual weight-loss, workouts fill you with all the feel-good hormones and reduce the risk of several chronic and obesity related diseases. It is important to get your share of physical activity every week. However, now that we know better, don’t fool yourself into thinking that you can take the hit with a 500 calorie diet-trap muffin or a 1000-calorie lunch sandwich and just sweat if off. Eating right is important as well as exercising if not more so get knowledgeable about your diet and healthy eating habits.

Article # 389. If I consume fewer calories than my plan recommends, will I lose weight faster?

If I consume fewer calories than my plan recommends, will I lose weight faster?

Strange as it sounds, going too low on calories can hurt your ability to lose weight. Here's why.

Your body is designed to protect itself from starvation during times of greatly-reduced food availability. So when you eat too little, your body thinks it's starving. To compensate, your metabolism will slow down considerably, making it very difficult (or impossible) for you to lose weight. In this state, your body will preferentially burn everything but your stored body fat.

Eating too little poses other problems as well, such as nutritional deficiencies. On top of that, if you later increase your calories after a long bout of eating too few, your body will be more likely to store these calories as fat, in preparation for another future "famine."

Your best bet is to aim for a slow weight loss of 1-2 pounds per week by combining a moderate calorie reduction with increased calorie expenditure through exercise. If all the info you entered during your program set-up is accurate, the recommended calorie range you received should be what you need to accomplish this healthy rate of weight loss.

Some people have problems eating enough calories when they try to avoid dietary fat—especially by always choosing low-fat or non-fat versions of common foods. So try to find some good sources of "healthy fats" (the monounsaturated fat in nuts, olive and canola oils, avocados, etc.), and foods high in Omega-3 fatty acids, like flaxseed, salmon, or tuna. The following articles will help you boost your overall calorie intake and

Article # 387. Possible reasons for not losing weight

Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. It’s everything – it’s all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. It’s setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.

1. You think you’re eating healthy, but aren’t.

Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal eating plan make. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.

2. You’re under too much stress.

The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat.. Take a step back from your life and take stock of your stress levels – they may be holding you back.

3. You need to watch your carb intake.

Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.

4. You’re adding muscle.

I always tell people not to get hung up on the scales so much. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. You wouldn’t know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.

5. You’re not active enough.

Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond.

6. You’re eating too much.

Low-carb isn’t magic. It reins in wild hunger and tames insulin, but calories do still matter – especially once you approach your ideal weight. In fact, those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful, other oily items, oily snacks which has trans fat (Samosa, Vadai, Cutlet etc) and hunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working. And that’s the real test, isn’t it? There is a metabolic advantage to eating according to the PB, but if the weight isn’t coming off, something’s up – and calories may need to come down.

7. You haven’t overcome bad habits or developed good ones.

Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you can’t back out without losing face. You’ve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way.

8. You’ve reached a healthy homeostasis.

It may be that your body has reached its “ideal” weight – its effective, genetic set point. Reaching this level is generally painless and effortless, but it won’t necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. It’s probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis.

9. You’re low on willpower.

Willpower is like a muscle. It must be used or it will atrophy. You’ve also got to provide fuel for your will – little victories to start out. Go for a walk if you can’t muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your body’s needs. If you truly can’t muster up the will for the gym, it may be that your body needs to recover. When that’s the case, overtraining is a bigger danger than lack of will.

10. You’re full of excuses.

If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.

11. You’re not getting enough sleep.

Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.