I am about 5’11 at about 240 pounds. I have started doing cardio daily. I am doing about 45 minutes of elliptical training every day, which according to the meter is burning about 500-600 calories. I have also changed my diet around to only intake about 1500 calories a day concentrating on eating a lot of fiber and protein in the form of eggs, lean meat, and tofu. I read a lot about losing fat, but they also warn about not losing muscle. Nothing has been too specific about that though. Does anyone have any suggestions about how to lose weight without losing too much muscle?

fat lose, Health

Hi.
From tomorrow I will be cutting out all refined sugars and white(bad) carbs. Basically eating lean meat, fish, vegetables and low sugar fruit. I eat a lot of sugar and bad carbs. I was wondering when I will start noticing the difference in my weight. I am a female weigh 8 stone 5lbs now and I am 5’4". I’ve gained unwanted pounds and wondered how long it would be before weight loss. I attend gym three times per week too

Studies have shown that there are more people who are overweight now than ever before. To counter this threat, health professionals have come up with various ways to lose weight.

Some programs recommend the person eat products that are rich in carbohydrates while cutting down on protein and the other way around. A few examples of these are the south beach diet, protein power and the Aitkin’s diet.

One program that could make the person have great abs and lose weight is called the Abs diet. Mr. David Zinczenko, author of the book “The Abs Diet Eat Right Every Time Guide”, is the person who designed the abs diet. Thos who want to try this should commit to the program over a 6-week period. After which the individual will see a dramatic change such as flatter abs and weight loss.

This dietary plan was initially designed for men but some women have also tried it and have reported to show positive results. Studies have shown that a pound of muscle gained helps the person burn more than 50 calories per day. So, if after extensive work in the gym the individual is able to develop 10 pounds of muscle, this translates to burning 500 calories daily.

People who follow the program consistently are able to lose twelve pounds in the first two weeks with about five to eight in the succeeding weeks. Everybody normally eats three square meals a day. This diet program involves eating small servings six times a week. The food consists of eggs, whole grain cereals or bread, poultry, lean meat, low fat dairy products and certain fruits.

Aside from only eating those in the list, the person will also have to endure a 20-minute workout three times a week that is designed to help in the fat burning process. The abs diet is fairly new compared to other programs that have been around for more than 10 years. The abs diet is available in the bookstore or in the Internet. It is best to read up on it and do some research so the person will be able to understand what will happen should the individual decide to try it out.

Dieting doesn’t always mean giving on some of those favorite meals but simply cutting down on some and getting the much needed energy for the body from something else. A good example is the Atkins’ diet. This type of program focuses on taking in less carbohydrates and more of proteins.

There are more than five diet programs that focus on less carbs. The reason is because one carbohydrate focuses on four water molecules. People that are able to stick to the plan are capable of losing more than 10 pounds in less than a month’s time.

Why can’t the person just give up eating foods that contain carbohydrates? This is because people need this source of energy for brain activity and muscle function. A good way to maintain a good amount in the system is to eat food such as whole wheat or gain and staying away from products such as pasta, bread or rice that are color white. Brown bread or red rice can be consumed.

The best way to maintain this is by making sure that carbohydrate intake should not exceed 65% in the food being eaten.

Fat is also something that the individual has to watch out for since this also contributes to weight gain. One way to maintain it will be to make sure that the person only consumes 30% calorie intake from these products. A few examples of these are non-fat milk, nuts, vegetables, fruits and other fat free products available in the grocery store.

Eating less will reduce the calories. Now, in order to burn the existing ones causing flabs to appear in the body, the person has to exercise. Cardiovascular exercises such as swimming, running, aerobics and cycling are some of the best ways to lose weight. This is because the individual will use muscle glycogen and fatty acids as an energy source through out the entire exercise.

The American Council for Sports Medicine believe that a cardiovascular workout should last for a minimum of 20 minutes and done at least three times a week. In order to lose weight, the individual should at least do it for half an hour for five days weekly.

Article Source: http://www.dietarticles.info

Low Jeremy maintains Diet-Plans.ArticlesForReprint.com. This content is provided by Low Jeremy. It may be used only in its entirety with all links included.

Short of quitting smoking, weight loss is probably the single most important factor determining the quality and duration of your life. Weight loss is often treated as a quick fix or short term goal. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life.

The first step needed in natural weight loss is to adapt to new eating habits and to not rely on diet drugs. Today diet and weight loss is successfully achieved through a change of lifestyle and eating habits rather than a two week quick fix.

Make sure that you eat a well balanced diet:-
Eat at least 5 portions of fruit and vegetables a day. Remember, a glass of fruit juice counts towards your recommended daily allowance.
Choose a variety of lean meat, poultry and fish, these are all good sources of protein. Nuts, seeds and pulses are a good source of fiber.
Avoid eating deep fried foods as they are high in fat and low in nutrients. Use alternative ways of cooking your food, eg boiling, grilling, poaching. Opt for low fat or fat free foods. Allow yourself a treat occasionally.
Follow a calorie reduced, but balanced diet that provides for as little as one or two pounds of weight loss a week.

Thousands of people are losing weight the natural way by harnessing the power of natural herbs and supplements such as cayenne, green tea and garcinia gambogia.

Cayenne also known as chili pepper, paprika and red pepper helps with blood circulation. A few studies suggest that chemical compounds in cayenne have the ability to increase the body’s heat production, whereby increasing the rate of metabolism of fats and carbohydrates. It is also used as an appetite suppressant.

Green Tea is used in the process of detoxification. By removing the toxins from the body it allows the body to release the excess fat, resulting in a natural weight loss.

Garcinia Gambogia contains Hydroxycitric acid (HCA). HCA is similar to acid that can be found in citric fruits. It has been reported that it may assist in weight loss because of its ability to regulate metabolism

Water is a natural appetite suppressant; aim to drink at least 8 glasses a day.

The second step is to embark on an exercise regime.

Experts say exercise is an important component of any weight loss program. Exercise increases your heart rate and helps with your blood flow. Try aerobics, swimming or even skipping to increase your heart rhythm. There are several benefits of exercising, it makes you flexible, strengthens your muscles, helps to keep you balanced and makes you feel good.

*Increase Your Flexibility. Yoga, gymnastics and karate are good sports to make you more flexible. Also try some gentle stretches.
*Strengthen your muscles. Try push-ups, pull ups, rowing and running.
*Keep your body balanced. Your body needs a certain amount of calories to function, if you are not active and exercising you do not need as many calories. Eating more calories than your body needs and not exercising will increase your weight.
*Makes you feel good. When you exercise your brain releases a chemical called endorphins which makes you feel happier.

Please consult your doctor before beginning an exercise or weight loss program.
If you feel any discomfort or pain when you exercise, do not continue.

The path to improving your diet, exercise habits, and weight loss is not easy and takes commitment and determination. Quick weight loss is very unhealthy and dieters should opt for healthy gradual weight loss instead.

Remember:- If you do not exercise, you are expecting your diet to do all the work for you.

Article Source: http://www.dietarticles.info

Dawn Robertshaw has written numerous articles and ebooks on coping with life in the 21st century. For more free articles, tips, advice and a range of health and relationship targeted information products in written and audio form for immediate download visit us at www.InThe21stCentury.com

The holiday season is approaching and its best to strategies your weight loss program and start thinking about some ways to lose belly fat fast! But lets face it, even the hardcore dieters will cheat during the holidays but its fine because with a little planning, you can still lose stomach fat.

Before getting into the tips, lets face the some common holiday season myths.

Myth- Most people gain five to ten pounds of fat during the holidays. But actually, the average person only gains one pound over the holiday period. This means that losing that one-pound of body fat is a walk in the park.

The best way to lose stomach fat is not allow stomach fat to get there in the first place. But if you already have a little pouch, please consider not having more and use these tips to over come it.

Free Weight Loss Tips For The Holidays 1

Stay away from the alcohol because alcohol goes right on your stomach and provides empty calories. One gram of alcohol gives 7 useless calories. Not only that, alcohol drives your energy down and make you mentally weak and give in to fattening naughty foods! Take alcohol in moderation, grab a glass of red wine, which is more beneficial than beer and whisky because of its antioxidants and sip it slowly while talking to valuable guest and friends.

Free Weight Loss Tips For The Holidays 2

Load up the healthy stuff before even thinking about fattening foods. There is two ways to do this. Number one, eat before you go to any party. You can control your food in your own kitchen. Then when you arrive at the party, you would not have a howling stomach to feed and you can control you appetite. The other way is to head on to the healthy section first and fill you stomach with salads, fruits and low fat clean meat cuts. Oh ya, skip the fattening dressings.

Free Weight Loss Tips For The Holidays 3

Eat a large bowl of salad before the main meal and drink a large glass of water to fill up your stomach. Choose lean meats like white meat turkey instead of dark meats and go light on stuffing. Have little or non side dishes and stay away from high fattening foods and foods that have lots of butter.

With that done, I am sure you have no more appetite and your stomach will be too full for pies, chocolate cakes, ice cream and desserts.

Free Weight Loss Tips For The Holidays 4

Now that your stomach is full, head on outdoors and do not even think about the sofa. Go outside and take a walk. Invite your friends and family to have 30 minutes stroll outside and enjoy each others company. Another idea for Christmas is to take your friends and family for caroling. It will be lots of fun especially during this holiday season!

Free Weight Loss Tips For The Holidays 5

Finally, create opportunities for yourself to be more active. Since it is the holiday season, go for more window-shopping. One good shopping session is a few hours of walking! Park further away from the malls and use stairs whenever you could. To avoid eating junk in the malls, eat a healthy low fat meal before you go. Be prepared!

Holiday seasons are full with temptations. Stay focus on what you want and plan ahead so that you do not get trapped into a situation that gets you cheating on your diet. Always think of the feeling and emotions that you will experience after indulging in some that unhealthy, I bet you will put that cookie down!

Use these few free weight loss tips and you may even look better than before! Who knows?

Article Source: http://www.dietarticles.info

Yu Chung Leong is an experienced and motivated personal trainer for many years. He is passionate about health and fitness and enjoys helping people achieve their fitness goals. He writes many free weight loss tips at www.lose-fat-tips.com