Beat the Cravings, the Smaller Waist Enemy

It doesn’t matter how hard we try, everyone becomes a victim of those nasty little cravings. It’s even worse when you are on a serious weight loss regimen. Even if you are not trying to lose weight, but just maintain the status quo, cravings can wreck havoc on your regular dietary routine. Before you know it, you are overdoing things, and your calorie count becomes decimated. For the most part, we know that eating low fat healthy food, and proper fitness is essential for staying healthy, but sometimes it seems 24 hours is just not enough to deal with a hectic schedule, and squeeze in the time it takes to exercise, and prepare healthy meal. That smaller waist will just have to wait.

One of the best strategies to combat those cravings and keep your diet intact is to plan ahead. Eat 5 to 6 smalls meals a day about 2.5 to 3 hours apart. Try not to skip any of these meals. I spoke about the benefits of these smaller meals in a earlier article. The body takes between 2 and 3 hours to fully digest a meal. So, when the cravings begin, it’s pretty much time for your next meal. Most times when you feel that craving coming on between meals, it’s really your body signaling thirst. Stay hydrated. If you keep a bottle of water with you and take sips throughout the day, you will quite easily stay hydrated, and get rid of one of the most common causes of cravings.

At home, keep fresh fruit around. If you are hit with a craving, fruit is much better than processed snacks any day, vegetables are even better. Did you know that  the body burns more calories digesting celery than the amount of calories in the celery? Celery with your favorite low-fat dip, and you can’t go wrong. Always keep your goal in mind…a smaller waist.

Ever been to a party, conference, or meeting on an empty stomach? Setting yourself up for failure. This is the perfect storm for you to overeat. Get a healthy snack, or better yet, eat a small meal prior to attending, this will nip the cravings in the bud by the time you get there.

Moderation is key. Remember calorie-free and fat-free are not the same. Fat free snacks are great, but don’t overindulge because you see fat-free on the label, check the amount of calories. Implement these little rules of thumb and the next time you feel the cravings, you will be ready to handle them, and maintain that smaller waist.


A Short List of Fat Burning Foods For A Smaller Waist

Not only is belly fat unattractive to those of us who want that smaller waist, but belly fat has been linked to some serious diseases. The idea that you can focus your fat loss regime on belly fat specifically is not true. No worries, you can burn belly fat. The thing is, the body has it’s own process for fat burning. Here is a short list of foods that promote fat loss.

1. A healthy salad:

The ratio of  vitamins, minerals, and overall nutrition, to calories is very much in your favor when you eat a salad. Basically, your body actually burns more calories eating a salad (a healthy one), then the amount of calories in the salad.

2. Chicken:

The white meat in chicken is low in fat, sodium, and cholesterol. A very good source of protein.

3. Soy:

Soy beans, and it’s byproducts actually helps straighten out your metabolism, and burn fat. Soy is also rich in folic acid and protein.

4. Apples:

Apples are very good at tackling high cholesterol. They are rich in tannin, potassium, vitamins E and C, and magnesium.

5. Tea:

Tea contains caffeine. Caffeine burns fat. Tea has no calories, it’s high in the B vitamins, and is full of minerals.

6. Nut:

Nuts are a great source of protein. They are rich in “good” fats, the omega 3′s. The high levels of magnesium and calcium promotes fat burning.

7. Wine:

 In moderation, wine contains powerful antioxidants. Wine (again, in moderation), fights aging, and protects the heart.

8. Onion:

Onions help stabilize your blood sugar. They fight cellulite. Onions are filled with so many vitamins, it surprised me. A, C, E, the B vitamins, as well as calcium, and potassium.

9. Wheat:

Wheat only contains about 319 calories for every 100 grams. It’s rich in amino acids, protein, calcium, iron, magnesium, and potassium.

10. Garlic:

Garlic is similar to onions, it’s rich in amino acids, lots of minerals, vitamins A, B1, B2, B6, B12, C, and D. Garlic is very effective at lowering cholesterol, and stimulating your metabolism.

11. Banana:

Bananas are high in potassium, iron, calcium, and magnesium. Bananas contain serotonin, and vitamins A, and C.

These are only a few of a long list of foods you can include in your fat burning meal plans. There’s many more. I wrote this article to show you that you don’t have to eat tasteless rice cakes (uggh!), and drink wheat grass (how long will that last?), when trying to obtain and maintain your smaller waist. Your meal plans can be healthful, and tasteful at the same time.

Simple Steps To Boost Your Metabolism – I Want A Smaller Waist

Just a quick post with a few tips to help you turbo charge your metabolism. Do you want a smaller waist? Add these steps to your regime, and enjoy the results.

1. Eat enough food to fulfill your body’s needs. Not eating enough, and eating infrequently, causes your metabolism to slow down. When dieting, don’t drastically cut down your calories. Start with the extras, slash as many processed foods as you can, soda, candy, juice, and packaged foods. Processed foods can wreck havoc on your diet and quest for a smaller waist. Processed foods are high in calories, and fat, and contain few amounts of vitamins, fiber, and minerals.

2. Snack in moderation. A lot of us grab a snack when we feel a little tired, confusing hunger with fatigue. Feeling tired, go for a quick walk. Did you know that if you stand on the tips of your toes for about 30 seconds, you’ll feel a energy boost? Give it a shot before you jeopardize your diet with unneeded calories. If you’re really hungry, choose a snack rich in protein, and fiber, try some apple with peanut butter. Be creative.

3. Eat Breakfast. Breakfast boosts your metabolism, helping to prevent those cravings during the day. Make sure to plan your breakfast. Include protein, complex carbohydrates, and fiber. For breakfast, incorporate protein, complex carbohydrates, and fiber. A well balanced breakfast will keep the cravings in check, and go a long way in maintaining a smaller waist.

4. Eat 5-6 times a day. I covered this in depth in an earlier article, in short, smaller meals eaten more frequently, keeps your metabolism, energy levels stable, and you also stabilize your blood sugar.

5. Finally, eat protein with every meal. Your body takes more time and energy to digest protein, this helps reduce cravings, and binging. Eating protein with every meal, helps you feel full for a longer period of time.


Want A Smaller Waist? Fast Weight Loss Returns Fast

People have long used weight as a determining factor defining their look. You can hardly blame them when you look at TV and see so many images of slim and sometimes downright tiny people that are happy and successful. It’s easy for us to go overboard when trying to achieve what we believe to be the perfect smaller waist. While we do have to maintain a healthy level of weight, we don’t have to kill ourselves trying to achieve the “perfect”standards we see on television.

It is a medical fact that if you are overweight you put yourself at greater risk of contracting some serious diseases. Overweight people have a dysfunctional metabolism. This causes diabetes as well as a list of potential problems. In many countries in this world today being overweight is an urgent problem medically instead of cosmetically.

Are you seeking a smaller waist? But find yourself overweight? Don’t despair. Fact is if you lose just 5 to 10% of that extra weight you will feel better about yourself. If you are embarking on a weight loss journey it is necessary to understand the basics of this process.

You can’t lose the weight fast and expect to keep it off. Fast weight loss comes back fast as well. When you lose weight fast, most of that weight is liquid and muscular. The weight you want to lose and keep off is fat. An important thing to know is that you can’t burn fat at a rate of more than about 200 g a day. Therefore drugs and diets that promise weight loss of up to 2 pounds a day are not true and can be dangerous.

Many people believe in the efficiency of starving themselves. A starvation diet will give you a smaller waist and a loss of fat but again most of that weight loss will be liquid and muscle mass. Starvation diets also deprive your body of the necessary nutrients. Who wants to be skinny and sick?

When trying to lose weight and achieve a smaller waist many of us resort to the usual diets. These guys can be divided into three groups. The basic diet consists of calorie counting. In calorie counting you determine how many calories you burn in one day and eat no more or even less than that total amount. With this method you lose about 20 to 50 g of fat a day if you equal your calorie intake to calories burned. With a reduced diet, eating so many calories under the number of calories burned you lose between 1500 g of fat a day. Finally with the strict diet you lose about 200 g of fat a day. Do your research and find out which diet plan is best for you this is just an overview of the direction you should be headed in.

One thing I must mention, when you decide to get that smaller waist and choose a weight loss regimen, along with the weight loss it is necessary to reduce the excess toxins and cholesterol that promotes accumulation of extra undesirable fat in your body. A lot of people use medication to take care of this be careful and always consult a medical doctor before taking any kind of drugs. Even medication that is well advertised can do irreparable harm to your body.

It is important to remember to include all aspects of a good weight loss plan, this includes a healthy diet, proper eating habits, physical exercise, and patience. Proper and sustained weight loss takes time but it absolutely is possible. And always when seeking that smaller waist, consult a medical professional before making any major choices.


Burn Off Belly Fat and Shrink Your Waist

If you’re like many of us, you want to burn off belly fat and shrink your waist.

Many serious and fatal diseases can be linked to excess belly fat. Making a conscious effort to shrink your waist is important not only for your physical appearance but also your health. Science has yet to find a proven and healthy method to directly target your midsection to burn fat, but it can be done, not directly but by incorporating a total fat burning system.

Here are a few methods to help you burn belly fat and shrink your waist:

Burn more calories than you are taking in:

An excellent way to shrink your waist through fat burning is a reduced calorie diet. The good thing about a reduced calorie diet is you don’t have to change what you eat, you just have to change how much you eat. Your goal is to shrink your waist in a healthy manner so don’t reduce your calories to the point of starvation. Reducing calories is simple, however, not easy. Implementing a calorie counter guide, and becoming familiar with the calorie amounts of common foods will help.

Exercise exercise exercise:

Exercising and a reduced calorie diet go hand-in-hand when it comes to effectively burning belly fat to shrink your waist. Simply put, exercising burns calories, burn more calories burn more fat. Developing a healthy diet will aid in  speeding up the fat burning process. Exercising builds, and develops lean, toned muscle, this helps shrink your waist by burning more calories. Exercising increases blood flow, helping your body work in a more efficient manner. The more you exercise the more your metabolism increases. This equates to greater fat burning to shrink your waist.

Be mindful of the foods you choose.

You can eat less and begin burning body fat. But more important is the type of calories you’re taking in. If you want to burn more fat and shrink your waist faster, it’s imperative that you eliminate empty calories from your diet. Start focusing on increasing the quality of your food. A few simple changes you can make right now to help shrink your waist are, eliminate soda from your meals and drink more water. Soda is high in sugar and adds unneeded calories to your meal plan. By drinking 3 to 4 cans of soda a day, you’re adding over 500 calories to your diet. You can help shrink your waist by replacing processed foods with natural alternatives. Instead of eating fast food for lunch, make your own. For example, replace a hot dog and chips with a healthy sandwich and small baked potato.

Burning off belly fat to shrink your waist is simple though challenging. It takes consistency. Stick to the principles we discussed and you’ll find that although you cannot target a particular section of your body to burn fat, overall you’ll be able to shrink your waist, tone your body, and become healthier.

5 Steps To Lose Inches Off Your Waist

Shedding unsightly weight to lose inches off your waistdoesn’t need to involve prolonged exercise routines in the health club or self-defeating trend diet regimens. In reality, most individuals learn that without any continuous change in your habits, all the fat that’s generally lost throughout a duration of diet or rigorous workout is gained back as soon as the exercise is not performed, not the way to lose inches off your waist in the long run.

If you wish to get rid of excess weight and also keep them off, then you will want to shift your habits that are preventing you from losing those inches off your waist. Through modifying merely a couple significant habits in what you eat and workout strategy, it is possible to truly get in shape with little or no effort. Below are great tips that can help you fairly quickly lose the additional pounds:

1.  Reduce your food  portions  in two:

Regardless of whether you’re consuming a hamburger or dish of french fries, split the meal in half. In case you are inclined to eat a bit more than half, then have it wrapped up to take home. Trimming your food in half can not only reduce your caloric and fat intake substantially, it will also allow the body to get comfortable with lighter amounts of food.

2.  Consume adequate amounts of fluid:

Fluid hydrates the body cells enabling them to better move nasty toxins all the way through your system. By ingesting adequate amounts of liquids, like for example distilled water, juices and perhaps tea, you will definitely help your cells perform at their very best with little effort whatsoever. In case you ingest coffee as well as tea, bear in mind it contains caffeine, which might boost your metabolic rate while it is in your body, it also is likely to slow your body down when it leaves. Caffeinated products should be ingested along with an added cup of water so that you won’t wind up depleting yourself of essential fluids.

3.  Walk for half an hour everyday:

Walking is not just a stress-buster, it is also much more beneficial as far as fat burning over a 30-minute run. Here’s the reason why: running enables you to consume calories and swiftly develop leg muscles due to the frequent bending and pressure exerted on the leg muscles. That said, because running raises the cardiovascular system to aerobic levels, the heart speed also declines fairly quickly as soon as the action has ended. Walking, though, boosts the pulse rate to the fat-burning stage, and sustains that rate. So, whatever movement carried out while in the fat-burning level is going to have a longer-lasting result. Which means that, even though you will flex and stress your muscle tissue much less throughout a 30-minute course of walking, the pulse rate will likely remain higher for an extended length of time. Helping you to lose the inches off your waist.

4.  Give yourself a full night’s rest

So many individuals find, and many physicians recognize, that having a complete night of peaceful slumber doesn’t solely leave one feeling vitalized for a new day, it also assists the body in metabolizing food a great deal more effectively. When the body is in a relaxing state while sleeping, it really functions quite a bit harder in order to process energy as compared to if you were to lay on the couch watching the tv. Additionally, when you are completely rested, you are more prone to tackle tasks with increased vitality and focus the following day (that will make it easier to consume even more calories.) You will start to lose those inches off your waist. So get your rest.

5.  Handle items on your to-do list prior to them adding up:

Unnecessary anxiety carries a very unfavorable physiological impact on your body as well as plays a role in fat retention within the cells. Through eliminating small quantities of anxiety in your life, you can quickly and essentially lower fat build up in your body, specifically in the abdominal region.

To make sure that your individual lifestyle adjustments grow to be lasting, rehearse all of them together with buddies as well as family members. Adapting to virtually any adjustments is generally much less difficult when you have someone with whom you are able to share each journey and help with keeping one another focused. You can and will lose inches off your waist if you take consistent action.

Dieting is surrounded by myths and gimmicks. No single food or diet can help you lose weight. Extreme low-carbohydrate, high-carbohydrate, high-protein or limited diets can damage your health. To reduce body fat and lose weight, you need to change the way you eat and increase your physical activity.

What You Should Know To Burn Fat Fast

Using a weight loss program that focuses on fat burning is the best way to lose weight quickly and with no risk to your health. Most diets call for a reduced calorie plan. This does nothing to raise your metabolism. Choose a diet plan that shows you how to burn fat. This way you will lose weight without feeling deprived.

You need to realize that the quickest way to shed pounds is by eating everyday healthy foods. Most of the diets we see are expensive, because they require you to buy their special meals. In the long haul, they just don’t work. If you want to lose weight and keep it off, you must concentrate on burning the fat.

We’ve been bombarded with the notion that the way to lose weight is by deeply cutting calories, and working out till you drop. Not true! Losing weight fast is simple. You have to know what good fat burning foods are, and begin using them effectively.

You will burn fat by eating certain foods in the right combination to increase your metabolism. Lean protein, fruits, vegetables, dairy, nuts, and green tea are some examples. You can lose weight weight fast without eating the special, and sometimes bad tasting low fat and low calorie  foods.

Learn how to eat real food in a manner that increases your metabolism, and you will see how easy it is to lose weight. You don’t have to starve yourself. You can burn 15 to 20 lbs. a month without feeling hungry. Wow! Amazing. Did you think this could only be achieved by starving yourself? Use a good diet program that focuses on burning fat and you will lose weight and keep it off.



The Ultimate Diet Plan Foods

With the exploding number of people dealing with obesity, coupled with life’s toxins, it’s important to stay on top of your health. Pursuing a healthy lifestyle and proper diet plan will go a long way in counteracting the negative elements life throw’s at us.

Researchers point out that there are 2 essential components that lead to a nutritious diet, these include:

1. Eating the correct portion of food.
2. Eating a wide variety of foods.

The key is to focus on the food your body needs. In doing so you should include your lifestyle, and desires. Experts agree that a diet plan should include all the necessary vitamins and minerals. We sometimes underestimate how important a role these nutrients play in weight management and metabolism control. Some essential vitamins and minerals you should not deprive yourself of are, Vitamin C, all the B Vitamins, Zinc, Manganese, Inositol, and chromium. Below is a small list of some nutritious foods that are rich in the necessary vitamins and minerals your body needs to maintain good health and even thrive. These foods can be included in virtually any meal diet plan.

1. Vegetables

For everyone looking to control their weight, vegetables are the perfect diet food. Vegetables are full of the nutrients your body needs to maintain your metabolism. Vegetables are low in calories, high in nutrients, and fiber. Many vegetables make for a good snack, and/or craving buster.

2. Fruits

 If your diet plan doesn’t include a wide array of fruits, you might want to rethink your diet routine. Fruits are 100% natural. They are low in calories, and high in fiber, which means you will feel full for a longer period of time. Fruits are good snacks for satisfying a sugar craving.

3. Lean Meats

Aside from being loaded with protein, which help maintain muscle mass when dieting, lean meats contain essential minerals, and vitamins the body needs to maintain good health. A strong metabolism is important when trying to lose weight. Lean meats play a prominent role proper metabolism management by providing needed micro-nutrients.

4. Grains

Carbohydrate rich grains provide sustained energy. Grains are high fiber foods. By now we know high fiber is very good for our bodies. Grains also play a role in metabolism management.

5. Nuts and Seeds

Nuts and Seeds are very good snack foods. They are low in calories, but long in fiber, vitamins, and other nutrients. The oil in nuts and seeds is also beneficial for your body.


Do You Believe These 10 Fitness Myths?

Wow! there are many fitness myths out there, and they are relentless.

Do you believe that hundreds of sit-ups will give you that sculpted six-pack? That fat turns into muscle from weightlifting? Or, supplements can make you slim and trim with no extra effort on your part? When you see magazine headlines that shout, “lose 20 pounds in one week!” Do you feel yourself tensing with excitement like it was the second coming? These myths and many others bombard us at every turn.

Let’s examine 10 of the most prevalent myths about fitness and clear things up a bit. 

1. Lifting weights turns fat into muscle. 

when exercising in an effort to build muscle and reduce fat, you’re actually burning the fat, not converting it to muscle. Fat is an energy source for the body. the body builds muscle from the protein you consume. When exercising, the body burns stored up fat for the energy it needs. It’s when you are at risk that your body goes about building ( or rebuilding) muscle in proportion to the amount of protein you consume. It takes about 1 to 1 1/2 g of protein to build a pound of muscle. So to reiterate, fat doesn’t turn to muscle, protein builds muscle.

2.  Fat burning can be targeted.

If only it were so. Trying to reduce belly fat can certainly be accomplished. However, targeting belly fat or fat in any other part of the body is a myth. You reduce fat in your body by incorporating a regular fitness program with a healthy diet. Your body starts to burn fat when all the calories you consume have been expended. But the body burns the fat from where ever it chooses, not where you want it to. As a general rule of thumb, your body will usually utilize fat from the last place it was stored. With that said, the hours of sit-ups won’t reveal that six-pack. But, a proper fitness plan and healthy eating will uncover, through fat reduction, the toned muscle underneath.

3. You can eat anything if you exercise.

your metabolism regulates how many calories your body burns when you exercise and when you are resting. Thus, if you take in more calories than you use, it doesn’t matter how much exercising you do, your body will store the excess calories as fat. Get to know your metabolism. eat as much as your body can consume. if your plan is to burn excess fat, eat fewer calories.

4. Free weights are more dangerous than machines.

both machine weights and free weights can harm you. Machine weights are more restrictive. You can only do so many adjustments in order for the machine to fit your body. Free weights really challenge your form and discipline. So in the scheme of things, they pretty much even out. When using machine or free weights, make sure your form is correct and you should be fine.

5. Weight lifting makes women look manly.

weightlifting tones muscles. To really bulk up requires more exertion than most women will do when lifting weights. Another factor prohibiting women from creating big muscles is the lack of enough testosterone. Exercising with weights is a good method for women to add to a fitness regimen because toned muscles require more energy. More energy expended means more fat burned, less fat stored.

6. You’re getting fat when you see numbers on the scale increasing.

not necessarily. Muscle is denser than fat. As you exercise, you build muscle. Denser muscles take up less space than fat but will weigh more. Continue your fitness program and proper eating and you will lose the fat. Don’t worry about the scale.

7. A treadmill is easier on the joints than regular running.

it depends on the treadmill. Most treadmills  found in the gym do not have  joint protecting, shock absorbing features. These are usually only available in higher end machines.

8. Sweating is a necessary part of hard work.

just because you’re not sweating doesn’t mean you’re not working hard. Your heart rate is the best measure of how much you are exerting the body. Sweating and heart rate are two different things. Sweating is the body’s way of regulating temperature.

9. Stretching prior to a workout helps you perform better.

most people already have a full range of motion. Studies have shown that loose tendons make muscles work with less force. This would make your workouts less effective. There is even a possibility of an injury if you just began stretching before a workout. It is preferable to stretch after a workout as this will increase blood flow to your muscles and begin the rebuilding process quicker.

10. Average aerobic intensity is all that’s needed to put you at the fat burning level.

no matter what amount of work you do you will burn fat. Of course the more intense the work, the more fat you will burn. To get to the anaerobic level takes stamina. Stamina is built up over time. Increase your aerobic levels progressively. The old saying crawl before you can walk is how you should approach increasing your levels of aerobic intensity.

These are only a few of the myths about fitness and weight loss in general. The best way to defeat these myths is to educate yourself. we are all different and unique. What works for the next person might not work for you.

10 Weight Loss Tips To Help You Get Over The Hump

By now we all know the basics, the backbone to weight loss. Lower your calories, and be more active (work out). Not too hard right? The problem is with work and kids, and traffic, and…. The simple concept of losing weight becomes less and less easy. Do you ask yourself, “How do people do it?” Well, here are some tips that could help you get over the hump, and back on track.

  1. I think you’ll like this one. Continue to eat the foods you like to eat. I love butter pecan ice cream, but instead of the double scoop with whipped cream, I have a smaller than normal single scoop portion. You see when we deprive ourselves of the foods we like, we end up overeating in other areas. So, continue to enjoy your snacks, just lower the size of the portions.
  2. Make sure you eat protein with every meal. Your body uses protein to build muscle. Protein also leaves you feeling full longer than carbs. With the added benefit of building muscle, you burn more fat, while consuming less. incorporate healthy proteins, such as nuts, lean meats, and beans.
  3. Eat 5 small meals including snacks per day. When you consume more meals in smaller sizes throughout the day, overall, you will eat less calories, while burning more fat. It’s good practice to eat more earlier in the day, and taper off as the day progresses. You want dinner to be the last meal you eat.
  4. Don’t be embarrassed to order kid portions at restaurants. It’s a good habit to practice. You will slash calories, and train yourself to eat less. The smaller meal looks filling to the eyes because it’s on a smaller plate.
  5. Make it a habit of stocking the pantry with healthy snacks that you can grab on the go. You won’t be as tempted to get some junk food while on the move.
  6. We sometimes think we are hungry when we are really thirsty. To lessen those chances, stay properly hydrated. General practice is 8 8 oz. glasses of water daily. Do you find water boring? Add some flavor, lime wedges, or other low sugar alternatives. Stay well hydrated and you will find you have less desire to binge eat.
  7. Chances are you will eat without thinking mostly after dinner. For most of us that’s when we shed all of the day’s issues. It’s this time when we’re most likely to grab some junk and sit in front of the television. Doing this every evening can really wreck all the gains you’ve made during the day. Consider that “midnight snack”, if you must, choose a low calorie, tasty snack.
  8. When ordering or making a meal, opt for fresh, vegetables in place of potatoes, or pasta. Cutting back on your starches is a good way to lose weight over time.
  9. Exercise more. It doesn’t have to be “working out” more per say. Just be more active. Use the stairs, find a parking spot farther away from your destination and walk. Be active while watching T.V. These small steps add up to not only increased fat burning, but you will make being more active a habit.
  10. Things happen in life. When life throws you a curve, don’t reach for food. Instead find healthier ways to deal with the stress. Practice meditation, read a book, or take a walk. These activities while relaxing your mind, will help and not hurt you or your weight loss goals.

Start using these 10 weight loss tips, and watch your gains multiply rapidly.