Keeping Fit is A Daily Battle

Your metabolic rate determines how much calories your body can use up in a particular daily. A very metabolic rate amounts to high calories burnt or being used up. If you have a metabolic rate, then you won’t won’t be burning calories at a faster rate.

Any one who is trying to lose weight must maintain a fairly high metabolic rate but unfortunately, many people who want to lose weight have bad diet plan. Please hardly exercise, many still skip meals or at worst go about starving themselves all in the name of losing weight. For many, it takes a drastic change in their daily eating and exercise habits for them to finally lose weight. It might seem hard, but it can be done!

Though it usually seem hard to increase your metabolism but you can increase your metabolism by following the under listed tips.

1. First before the start - make sure you are ready for this

Ask yourself the following questions:

a)Do you really want to lose weight? b) Is dieting right for you? c) do you have enough motivation ? d) Are you able to devote 20-30% of your time to your body? e) Would you accept the things you can not change? f) would you be ready to have a change in your lifestyle? g) Do your family and friends support you?

If your can answer yes to all or majority of the above questions, then you are ready and on your weight to increase your metabolism and lose weight.

2. Workout smartly

You can increase your metabolism and lose weight by engaging in 3-to-4 short 10 minute work outs instead of the usually tedious 30-40 minute work out.

Medical researches at the University of Pittsburg shows that women who divide their 30 to 40 minute work outs into 4 10 minutes work out sessions lost 20 or more pounds while another group of women who did 1 big 40 minute work out only lost 14 pounds.

The reason for this is, when you engage in short 3-4 10 minutes work out sessions, you are not giving your metabolism any time to rest or slow down.

3. Eat little and often - There is no point in over eating and eating less or starving yourself is also dangerous to your weight loss progress - moderation is the name of the game. There’s evidence that eating small, regular meals throughout the day, instead of the normal one or two big meals or starving yourself, may help to keep your metabolism ticking over. You need to know that around 10 % of your daily calorie intake goes on digesting and absorbing food - this means the more times you eat, the more the effect on your metabolism.

4.Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

5. Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

6. Aerobic/cardio Work out : Aerobic/cardio workout helps in the reduction of fat and an increase in metabolic rate. Ensure to do serious aerobic/cardio workout for at least 3-4 times per week. Doing this will not only help you lose weight but also help spike up your body metabolism. Many weight loss experts believe more calories are being burnt doing aerobic/cardio training but the truth is that you are not only burning calories during aerobic/cardio workouts but also preparing your body to burn more calories even after the workout sessions. Short cardio sessions ( 10 - 20 minutes ) for at least four times per week will help increase body metabolic rate so as to burn off more calories even when sleeping or resting.

7. Do not Skip Meals : Eat regular small meals instead of infrequent big ones -you won’t feel as hungry and your body will use more energy in digestion and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

8. Passionately kiss your partner 10 times a day. According to a medical by kinsey Institute report on sex, passionately kiss your partner helps your burn as much as 6.4 calories per minute which Ten minutes a day of kissing equates to about 23,000 calories — or eight pounds — a year!

This is a scary study - a major European study has found that a thick waist almost doubles the risk of premature death, showing there’s nothing lovely about love handles.

Importantly, the risk is similar even when body mass index (BMI) fell within normal range, according to the authors of the study of 359,000 people aged 51.9 on average, including 65.4 percent women, appearing in Thursday’s issue of the New England Journal of Medicine.

The research found that excess fat stored around the middle of the body was a major health risk even when people are not considered obese or even overweight by statistical BMI standards.

In fact, each five centimetre increase in waist size increased the risk of death by 17 percent in men and 13 percent in women.

“The most important result of our study is the finding that not just being overweight, but also the distribution of body fat, affects the risk of premature death of each individual,” said Tobias Pischon, the lead author of the paper from the German Institute of Human Nutrition in Potsdam-Rehbr�cke.

The data should encourage physicians to routinely measure patients’ waists as well as their BMI on routine office visits, according to the study carried out by the Imperial College London (GB), German Institute for Human Nutrition and other European participants.

“The good news is that you don’t need to take an expensive test and wait ages for the result to assess this aspect of your health - it costs virtually nothing to measure your waist and hip size,” said Elio Riboli, the European coordinator of the EPIC study from the Department of Epidemiology and Public Health at Imperial College London.

“If you have a large waist, you probably need to increase the amount of exercise you do every day, avoid excessive alcohol consumption and improve your diet. This could make a huge difference in reducing your risk of an early death.”

Let me go out on a short limb here and say: dieting works . . . at least in the near term. But you can increase the effectiveness of most diets and improve your long-term chance of success by mastering several simple diet changes.

Over the past years, I’ve compiled a long list of simple lifestyle changes that combine to build a practical, long-term approach to dieting. Add a few of these changes to your current routine individually until they become habit. In a short while, you’ll notice better, more lasting results if you are able to absorb these changes. Plus, they’ll help kick-start any fast weight lose diet.

Ice cold water: drink an ice-cold glass of water (16 ounces) when you first wake up and prior to every meal. Your body will be forced to raise the water to its temperature, burning a few extra calories in the process. Additionally, it will make you feel fuller when you eat and help keep you properly hydrated.

Add negative calorie foods: there are a handful of foods out there that consume more energy when burned than are contained within the foods themselves; i.e. they have a net negative caloric impact. Try adding asparagus, broccoli, blueberries, beets, radishes, cucumbers, strawberries, tomatoes, and similar foods.

Two-hour rule: don’t eat for at least two hours before bedtime, and ideally, in the final three hours that you are awake, consume only fresh vegetables or salad. This is actually easier than it sounds. If you eat dinner at 7:00 PM and go to bed at 11:00 PM, add a small garden salad as an evening snack around 9:00 PM. This will keep you from snacking late at night when the food will have little chance of being metabolized.

Switch to anaerobic exercise: exercise burns calories — you know this. But effective exercise can burn calories for up to 24 hours after it’s performed and spare your muscle mass at the same time. The secret is interval training. Drop your long cardio workouts in favor of short interval sessions.

Eat brown foods: try to stay away from processed foods or foods that increase your blood sugar. Whole wheat bread, sweet potatoes, brown rice are good substitutes for white bread, potatoes, and white rice.

3:1 deficit-to-normal ratio: after three days at a caloric deficit, add a normal day. If you’re dieting at a 30 percent deficit for 3 days (e.g. 2400 calorie diet dropping to 1650 calories), make the fourth day a 10 percent deficit. That is, in this example, give yourself an extra 510 calories on every fourth day. This will keep your body guessing.

Remember, for maximum effectiveness, add these habits into your current fast weight loss plan. When you stop dieting, retain these habits for the long-term to help you keep off the weight it took so long to lose. It’s always easier to maintain than to lose!

When it comes to dieting, many people rely on mainstream diets. Whichever diet that is being promoted, many people looking to lose weight by jumping on the bandwagon. However, later on, many people learn that these diets cause many health risks. Therefore, you should create your own healthy diet with the use of fat burning foods. These fat burning foods are healthy for you and you can use them together and feel one hundred percent secure that you and your family are eating well. Fat burning foods are much tastier then these commercialized and mainstream diets so you are actually in a win- win position if you incorporate fat burning foods into your diet.

So what do fat burning foods consist of? All fat burning foods are all natural. This means that a variety of fruits, vegetables, meats, seafood and herbs are all included on this large list of fat burning foods. Also, many people give up on their diet because the food becomes repetitive and bland. Using fat burning foods in your diet, means that you will never encounter this problem. There are over one hundred different types of fat burning foods that you can eat and create wonderful fat burning foods that are unique and scrumptious.

By starting the day of bright and early with different types of fat burning foods such as fruit will give you a good start to the day you can consider a grapefruit or what about a fruit salad consisting of melons,oranges,apples,strawberries,blueberries,papaya,watermelon,tangerines,nectarines,rasberries and peaches if this doesn’t fill you up you could add adding oatmeal or even a whole wheat grain mixed cereal which is delicious i have been eating this fat burning food in the mornings and i wouldn’t do without it now.

You can interchange your fat burning foods for lunch and dinner. If you have fat burning foods like meat for lunch you may want lighter fat burning foods for dinner such as seafood or salad, or vice versa. Such types of meat and seafood that are excellent fat burning foods include Chilean Sea Bass, Crab, Cod, abalone, flounder, oysters, bass, catfish, mussels, steak, trout, turtle, clams, frog legs, tuna, lobster shrimp, clams and the list goes on. You can see that there are so many fat burning foods on this list alone that it would take months before you would have to repeat a fat burning meal. The best part about these fat burning foods is that they do not need to be eaten plain.

These fat burning foods can have various different herbs on them allowing for an excellent seasoning that only helps to burn your fat. Such fat burning foods herbs that you can use include parsley leaves, chervil, garlic and celeriac. Garlic is one of the best fat burning foods available on the market. You can also saute your fat burning foods in a mix of onions, leeks, chives, shallots and scallions for even more fat burning flavor. All of these fat burning foods have one things in common; they allow you to have great tasting meals while dieting. Many diets may make you feel deprived, but by adding fat burning foods to your diet you are able to eat healthily while burning away the fat. This will also be a diet that you will enjoy staying on by incorporating fat burning foods into your diet.