Sunday, May 27, 2012

How to Lose Baby Belly Fat-A Little Known Secret for Accelerating Fat Loss and Improving Your Physique


Did you know there is a little known secret that can accelerate your fat loss? If you want to know how to lose baby belly fat, this secret will also improve your physique. The secret is so apparent it’s amazing many people miss it. This brings us to the fact that truthfully, it’s not really a secret but a fact that most people ignore!

I’m talking about making sure you stay hydrated and drinking the right amount of water each day. Tom Venuto, author of the best selling, “Burn the Fat, Feed the Muscle” says this about water:

“If you’re even slightly hydrated (and most people are walking around in a constant state of semi-dehydration), your results and performance will improve instantly... Everyone has heard the maxim, ‘Drink at least 8-10 glasses of water a day.’ That’s a good starting point, but most of the time they don’t do it.. . . the effects are subtle but devastating to your training and weight loss efforts.”

This is a very powerful statement. It says to be that staying hydrated is crucial for your fat loss efforts. Here are some reasons why according to Tom:

-Every physiological process in your body depends on water.  It’s the most abundant nutrient in your body. Failure to get enough affects negatively many body symptoms such as your body’s temperature, its ability to transport nutrients, and to build muscles. It’s also important for digestion, circulation, absorption, etc. Getting enough water is a must.

-Higher protein diets have a diuretic effect and require extra attention to drinking enough water.  This is because the processing of protein foods generates metabolic waste which must be flushed out of the body by the kidneys; not getting enough water hinders the kidneys from doing their job.

-Water is essential to the entire fat burning process.  Tom says that “One of the important functions of our kidneys is to eliminate toxic waste from your body through urine. When you are dehydrated, the body’s instinctive reaction is to hold on to whatever water it does have in order to survive. When this water retention occurs, the waste products in your body aren’t flushed out, and build up in your system. At this point, the liver will try to help out with the overload. When the liver helps out during fluid retention, it can’t do its own jobs as efficiently, one which is burning stored body fat for energy. The result is that your body may not be able to burn body fat as efficiently as normal.”

-Drinking lots of water does not make you retain water. As we have learned, getting enough water helps numerous body systems like the kidneys and liver be better able to do their jobs effectively.

Here are some examples Tom gives about how much water each of us should be drinking based on how much energy we are burning daily:

Calories expended                   Water required
2000 calories                             66-100 0z
2500 calories                             83-124 oz
3000 calories                           100-140 oz
4000 calories                            116-174 oz
5000 calories                           132-199 oz

So, if you wanted for how to lose baby belly fat in a real easy way, this has to be the ultimate technique! It’s so easy, anyone can do it.  Make sure you stay hydrated each day and watch the fat come off.


Sunday, May 20, 2012

Get Rid Baby Belly Fat-How To Make Good Choices In Restaurants

Eating out is a pleasure most people enjoy. Just because you are looking to get rid of baby belly fat doesn't mean you have to avoid eating at a restaurant you love! All you need to do is to pay attention to the menu, watch for danger items, learn how to make sensible  selections, know how the good is prepared, and not being shy about telling the waiter what you want and how to prepare it.

Nowdays, just about all restaruants, including fast food ones, have menus which accomodate healthy eating. Us the following 'do and don't's recommended by Tom Venuto, author of "Burn the Fat, Feed the Muscle" and you can't go wrong!

-Don't's

*Don't order fast food burgers. Instead, order a grilled chicken or turkey breast sandwich

* Don't order cheese, cream, egg, or onion soups. Choose clear, broth -based soups with veggies or noodles.

*Don't order foods described as buttered, buttery, in butter sauce, prime, stuffed, sauteed, fried, pan fried, batter-dipped, creamed, in cream sauce, in cheese sauce, in its own gravy, hollandaise, alfredo, au gratin, au lait, a la nonde, or marinated.

*Don't order rich, creamy sauces

*Don't order croissants, pastries, biscuits, butter rolls, or regular muffins

*Don't order traditional dessers. If you must, split with a friend

*Don't feel you have to finish everything on your plate

Whew! Quite a bit of don't's! If you want to ger rid of the baby belly fat, you gotta be care careful when you eat out so you won't sabatage your weight loss efforts!  Thank goodness Tom also recommends some "do's". Here they are:

Do's

*Do order food described as broiled, grilled, poached, roasted, baked, or steamed

*Do order your vegetables steamed

*Do order whole grain breads, toast, breadsticks, rolls, or p itas (no butter).

*Do order your vegetables steamed

*Do order fresh fruit (no whipped cream or toppings)

*Do order grilled (not fried) chicken breasts and make sure the skin is removed

*Do order red pasta sauces instead of creamy white sauces (no Alfredo!)

*Do order entrees containing chicken, fish, seafood, rice, potatoes, and vegetables

*Do order your baked potatoe plan (sorry, no butter, sour cream, no bacon bits!)

*Do order green and tossed salads without the high-fat toppings like bacon bits, cheese, and croutons

*Do order low calorie salad dressings

*Do order low calorie syrups for pancakes (preferably whole wheat or buckwheat)

*Do order bagels or low-fat/sugar free muffins at breakfast instead of donuts and pastries

*Do order your eggs cooked with whites only or no more than 1 yolk

*Do order beverages such as low fat or skim milk,  diet sodas, fruit juice, tea, coffee

*Do eat small portions

*Do sue freely spices, pepper, herbs, mustard, lemon juice, and vinegar

*Do order desserts including frozen yogurt, frozen fruit ices, and sugar free jello

The list of "do's" looks pretty good doesn't it?! Can you get rid of baby belly fat plus still eat out and enjoy yourself? Of course! Just follow the recommendations above and you will continue to  lose the weight and fat!



Sunday, May 13, 2012

How to Lose Baby Belly Fat Fast-9 Tips on How to Choose Fat Burning Foods and Avoid Fat Storing Foods


Brian Tracy, author of “Maximum Achievement” says this: “Lack of training is the cause of all failures.” 

For those of you ladies who are seeking how to lose baby belly fat fast, this is a great quote to keep in mind. If you are committed to losing the baby belly, then there will be no such thing as “winging” your nutrition plan. You will need to carefully plan so that you will choose those foods that burn the fat and avoid those that store as fat.  Fail to do this and you will not achieve your weight and fat loss goals. Here are tips you can follow which will help keep you on track.

Tip #1: Everything you eat will hamper or help you. Author Tom Venuto of “Burn the Fat, Feed the Muscles” says that everything counts and there is no such thing as “neutral” food. You literally will become what you eat. So, be extremely careful what you put into your body every day.

Tip #2: Grade your food choices. Keep in mind that the quality of the food you eat ranges from very poor, to poor, to fair, to good, and to excellent. As someone looking to lose the belly fat, your goal should always be to make the best food choice based on the current circumstances. Sure, sometimes you may not be able to eat the best food possible, but this doesn’t mean you have to eat the worst. If you plan, most of the time you can consume high quality foods.

Tip #3: Choose to eat metabolism boosting foods. These are foods such as lean proteins and natural, fiber containing complex carbohydrates.  Complex carbs include fibrous vegetables, whole grains, yams, beans, brown rice, and oatmeal.

Tip #4: Avoid fat producing foods. The types that increase fat storage include high fat foods, refined carbohydrates, and alcohol.

Tip #5: Avoid the two food combinations you should never, ever eat if you want to lose the baby belly fat and fat in general. Curious as to what they are? Well, one is the fat and sugar combination. You know things like donuts, peanut butter cups, ice cream, fettuccini Alfredo, etc. Tom Venuto says if you eat this combination, you will gain body fat at a terribly high rate.  You literally won’t know what hit you! The second worst is sugar and alcohol.  All your hard efforts will be lost if you indulge in these two food combinations.

Tip #6: Choose foods that nutrient dense. This means, don’t get so focused on calories that you are not paying attention to whether your calories and “nutrient dense.” Food that is in its natural state is the ones that are the most nutrient dense.

Tip #7: Avoid the empty calories of junk food. These foods have little or no nutritional value.  Ladies, don’t expect to eat junk food and get good results!

Tip #8:  Never, ever eat the top twelve worst junk and fat storing foods, or “The Dirty Dozen” as Tom calls them. Here’s the list of them:

-Ice Cream
-Fried foods
-Donuts and pastries
-Candy, chocolate, and sweets
-Soda
-Fruit drinks and other sweet beverages
-Potato chips
-Bacon and sausage
-White bread
-Hot dogs, fast food burgers
-Cookies
-Sugary breakfast cereals

Some of you are in agony right now just looking at this list! The good news is that there are replacements out there which you will love. For example, instead of eating French fries, eat a baked potato. Instead of eating ice cream, eat low-fat, non fat, or sugar free frozen yogurt or fruit sorbet. Yep, there are lots of good substitutes out there!

Tip #9: Do eat the “Terrific Twelve”. These are foods which should be part of your daily nutrition plan and include:

-Oatmeal and other whole grain cereals like millet, barley, and quinoa
-Yams or sweet potatoes
-Potatoes
-Brown Rice
-100% Whole wheat bread and other 100% whole grain products
-Vegetables
-Fresh fruit
-Low fat and non fat dairy products
-Egg whites or egg beaters
-Chicken or Turkey breast
-Lean red meat
-Fish and shellfish

Now for me, some of these foods I don’t eat because I am vegetarian heading towards vegan. For the rest of you ladies out there though, these foods will greatly help you lose the baby belly

Now that you have read this article, I hope your question about how to lose baby belly fat fast have been answered. Follow the above guidelines, stick with your plan, and you won’t go wrong.  Most of all, remember this:

“Lack of training is the cause of all failures.” - Brian Tracy


Sunday, May 6, 2012

How to Lose 3 Pounds A Week-10 Ways to Lose Weight without Going on a Diet


There seems to so many things to consider when you are looking for simple ways about how to lose 3 pounds a week. The great news is that you don't have to go on crash diet and starve! You can achieve your weight and fat  loss goals with a few very simple dietary changes. The following are 10 simple things you can do to lose weight and keep if off for good!


10 Ways to Lose Weight without Going on a Diet
-From Jennifer R. Scott, former About.com Guide
http://weightloss.about.com/od/getstarted/a/10easychanges.htm

If you're ready to start losing weight, but you don't want to follow a diet, I have good news. You can make a few "painless" changes to your everyday diet that will help you eat less, eat smarter, and lose weight!

1. Don't drink your calories. Beverages are bottomless these days -- you can't order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day's worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the "real thing" and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds -- or even thousands -- of calories.

2. Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can't eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.

3. Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don't wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.

4. Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling -- just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.

5. Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a "combo" or "value" meal.

6. Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.

7. Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog's All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.

8. Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don't have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your "instant meal" to better round it out.

9. Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don't eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

10. Catch some "Zs." Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can't add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating -- particularly stress-eating -- at bay.

What I like about these simple things is that they are so easy, any of us can do them. How to lose 3 pounds a week? Just follow these 10 easy steps!


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