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Healthy Weight Loss So You Don’t Lose Muscle!

Here is my article published on ezinearticles.com on February 23, 2010. I thought you may find some useful information on healthy weight loss. I hope you enjoy! Don Meyer

Healthy Fat Loss Ensures You Don’t Lose Muscle Mass

People have many questions when it comes to how to have healthy fat loss and how to ensure you don’t lose muscle mass in the process. Always keep in mind and make sure you are following a weight loss program that will keep your health in for front.

The problem with many of the fad diets that are out there are that people are not losing body fat, instead they are losing water weight and muscle mass.

Fat loss is the number one goal of any good weight loss program. Muscle mass is important to burning calories. The more muscle mass, the more calories you will burn. Burning the fat instead of losing water and muscle weight is also very important so you don’t look soft. If you have seen someone who has lost weight and not built up any muscle mass, they take on a soft looking appearance.

In achieving healthy fat loss, you need to add lean proteins, vegetables and fruits in moderate amounts. Let your body get used to eating a healthy diet. Most importantly, stay away from fast food and processed foods, which will destroy any good weight loss program.

Eat 5 to 6 mini meals per day instead of 2 or 3 large meals. This lets your body know that there is no reason to think it is starving. When your body realizes you are eating every couple of hours, it will begin to burn calories again. When we go with out breakfast and then eat 2 meals, we are confusing our body and it actually slows our metabolism down.

To achieve healthy fat loss it is important that we exercise regularly to build our muscle mass. Remember, we don’t want to look soft! Try getting your heart rate up at least 4 to 5 times per week for 30 minutes each work out. Watch your body change as you lose fat and gain muscle mass, you’ll see the change! This will inspire you to do more and you will feel great about yourself.

Don Meyer is the founder of My Rapid Fat Loss, where you can find out the latest information on healthy fat loss tips and techniques and hear the opinions of others on rapid fat loss, nutrition and living a healthy life style.

Article Source: http://EzineArticles.com/?expert=Don_Meyer

Discover 5 Weight Loss Tips for Healthy Weight Loss- Start Today!

This is my newest article published today on ezinearticles.com earlier today. Please feel free to leave a comment or any questions
you may have. I realyy look forward to hearing from you.

Who Wants to Discover Weight Loss Tips For Healthy Weight Loss?
By [http://ezinearticles.com/?expert=Don_Meyer]Don Meyer

I have put together a list of 5 easy weight loss tips for healthy weight loss. I have talked to many overweight people who have desperately searched for fast easy weight loss. The problem is…these programs don’t work. Usually the dieter becomes frustrated and returns to their old eating habits, often times putting on an additional 5 – 10 pounds more than when they first started.

Over the past couple of years, researchers have pointed to these 5 easy dieting tips to help you permanently lose your stubborn body fat, By following these 5 simple tips, my hope is to make it easier for you to lose weight quickly, but safely. So here we go…!

1. Eat 5- 6 small meals a day. This is called “grazing”. You are never giving your body a chance to get hungry. You are telling your brain that there is plenty of food and this increases your metabolism. When you only eat 2-3 large meals a day you are not giving your body the energy it needs to get through the next 4- 5 hours. It is also telling your brain there is a shortage of food and this slows your metabolism down. Eating breakfast is very important to starting your day out.

2. Chew your food until it turns into a liquid in your mouth. This gives your brain time to catch up to the fact you are eating and you are getting full (usually takes approximately 20 minutes). This is also important in that you are allowing your body to get all the important nutrients out of what you are eating. One item, is that by liquefying your food in your mouth, you have already begun the digestive process.

3. Stay away from processed foods. Whether it is processed sugar or processed flower, they have virtually no nutritious value and are high in empty calories.

4. Drink plenty of water every day. When you are hungry, drink a glass of water and it will make you feel full. More importantly, water is important to the digestive process and helps to carry important nutrients through your body to where they are needed most. So keep your body hydrated at all times!

5. Control the portions of food you consume. Start to take smaller portions and over time your body will get used to this. You actually feel stuffed if you try and go back to your original portions. Remember to chew your food into a liquid and stay away from second helpings. Stop eating when you start to feel full.

By using these 5 easy weight loss tips for healthy weight loss you will ensure that your body will have the energy it needs to stay healthy and fight disease. You will feel more energetic and feel better about yourself. You will be on the road to getting the body of your dreams.

Don Meyer founder of [http://www.stripfatfast.com]Strip Fat Fast

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Article Source: [http://EzineArticles.com/?Who-Wants-to-Discover-Weight-Loss-Tips-For-Healthy-Weight-Loss?&id=3322356] Who Wants to Discover Weight Loss Tips For Healthy Weight Loss?

Click here to find out more about Strip Fat Fast!

Ensure Healthy Fat Loss by Not Losing Muscle Mass

Ensure Healthy Fat Loss by Not Losing Muscle Mass

By Don Meyer

Healthy Fat Loss

There are a lot of questions that people ask me having to do with healthy fat loss and making sure they do not lose muscle mass. Any healthy weight loss program is going to help you lose fat weight, where many of the fad diets help people lose water weight and muscle weight. This is not what we want to do.

The goal of any healthy weight loss program is to lose fat. We also need to build muscle so we can burn more calories. Also by building muscle, you won’t get that soft look to you that people get when they lose weight.

When trying to achieve healthy weight loss your diet is very important. Throw away all processed foods, forget about fast food joints and definitely get rid of soda! These will all destroy any good weight loss program. Now start to add lean proteins, fruits and vegetables. Eat in moderation.

Start eating 5 to 6 small meals a day- also called ”grazing”. You will trick your body into feeling full and you will actually burn more calories. Very importantly, drink a lot of water.

Start exercising 4 to 5 times a week for 30 minutes. Obviously if you have health issues, check with your doctor first, but try and get your heart rate up. Keep watching because before you know it, you are going to start to see result! So get excited and get started today! Here is what I recommend! http://www.stripfatfast.com

Do Rapid Weight Loss Diets Work?

Today people use many weight reducing techniques to control their weight. The technique includes appetite suppressants, regular physical exercises, starving etc. But to reduce your weight you should not rely on just one technique but use a combination of them.

Also, some of the methods adopted are not good for your body in the long term. For example, if you starve for a month and manage to reduce your weight drastically, but once you start emotional eating which usually follows all extreme dieting, you will rapidly add back all the lost calories very rapidly, because your body will start storing calories as fat reserves in anticipation of future lean days, based on the body’s recent experience of going without adequate food.

Appetite suppressants can do lots of harm to your body by depriving it of necessary nutrients. Fat, oils, sugar, carbohydrates etc, which are said to be the causes of obesity, are actually required by our body for smooth functioning. So by eliminating them completely from your diet, as many people do, you would actually harm your body and its natural metabolism.

So a reverse technique to reduce your weight is where you have a resort to a rapid weight loss diet that involves eating at irregular intervals, like 6 times a day. Eating frequently makes the body think that enough food is available at all times and it doesn’t store food as fat for future consumption.

Safe Way To Lose Weight Fast

Safe weight loss can make the difference between a good and bad weight loss experience. It is very important to plan weight loss in a safe manner because there are some short cuts in the market that can cut away your fat in 4 weeks but along with fat, they will also remove essential vitamins and minerals and seriously damage your health. If you are thinking of starting on a new weight loss program, then create a diet chart to plan a low fat high protein diet for the next 8-12 weeks.

Safe weight loss is very important and many people tend to lose weight in the wrong fashion. They starve themselves, exercise too strenuously or some untested pill. Diet foods and weight-loss drugs were never designed to help you do any of those things. Diets with rapid weight loss in the first two weeks have varying safety. Some have found the low carbohydrate diets such as Atkins and Protein Plus to help you shed excess weight rapidly by increasing the amount of weight loss due to large amounts of water excretion.

Whatever weight loss products you want to use, you must research their ingredients and their side effects. Try to understand how the product reduces your fat. Products with herbal only ingredients are safer than products with chemicals/metals/minerals.

For example, eating sugar or fructose heavy sweets, foods and beverages can cause chromium deficiency while simultaneously causing rapid increases in insulin and glucose levels. Research suggests that weight loss diets achieve improvements in body fat burning by adding dietary chromium supplementation. But that is not a safe method in the strict sense because safe weight loss should not introduce mineral/metals into the body.

Please also note that not all fats are bad. Fatty acids are crucial to maintaining body equilibrium, so you will still need to include some fat in your diet to be safe. Eat fish at least twice per week for their beneficial omega-3 fatty acids. Fat contains essential fatty acids that are needed in all body functions. And most essential fatty acids can be obtained from eating nuts and seeds, which are both essentially dry fruits.

Extreme dieting causes you to lose weight rapidly, but it is a vicious circle that is sure to break soon. You lose weight by exercising along with your pills, but you do not have the energy to do it because your calorie intake is significantly reduced. You must realize that rapid weight loss programs puts your body under a lot of stress because your body thinks it is going to die of starvation and this leads to abnormal responses from the body. Therefore, dieters are strongly encouraged to consult with a doctor before embarking on any rapid fat loss program, as some side effects could be dangerous.

Crash diets and extreme weight loss pills can show results, but your health will be at risk, and the main objective should be safe weight loss, which can be sustained over a long period of time. You don’t want to regain all the lost pounds after 12 weeks or as soon as you stop using a particular product. It is better to use a combination of diet control and exercise than just extreme dieting.

Weight Loss Fruits and Vegetables?

We all know that fruits and vegetables give us health. It is also true that fruits and vegetables help weight loss in the most natural way. No vegetable or fruit by itself causes any harm to the human body; in fact, each of them has a distinct health benefit. Vegetables and fruits consist of anti oxidants and phyto-chemicals which protect us from many diseases. Differently colors of fruits and vegetables give us different types of phyto-chemicals.

While fruits and vegetables are designed to provide our body with useful minerals and vitamins needed by our body, often the way we cook vegetables or create fruits dishes can take away their health benefits. So its important to know which fruits and vegetables are helpful for weight loss, and then try to consume them without excessive cooking or processing.

Following are some proven tips on how to use fruits and vegetables for weight loss:

1. Eating correctly not only means the right amount of calories but also the right amount of proteins, vitamins, carbohydrates, and essential fats. Fruits, vegetables, and nuts, can give you all of them. And therefore you can have a successful rapid fat loss.

2. Eating fiber rich foods like corn and carrots helps in creating an efficient digestive system that can rapidly move out things from your body, and hence not allow the body to absorb unwanted items from your diet. Please note that fiber allows harmful toxins to be safely flushed out from the body, and can help remove excess fat that has accumulated in your system thereby aiding in weight loss. Fiber also helps regulate blood sugar and digestion, two things that can help lead to weight loss. So corn and carrots are must in any weight loss diet.

3. Consume some of the following vegetables daily because they reduce mucous build-up: garlic, cayenne pepper, ginger, onion, black pepper, and radish.

4. Apples are a great fruit for weight loss. Apples are not only low in calories and carbohydrates, they’re also high in pectin, a natural ingredient similar to fiber, which helps to promote satiety. In fact, consumption of pectin has been shown in studies in animal studies to lower insulin levels and promote weight loss. Apple cider vinegar contains malic acid and tartaric acid that help to break down carbohydrates slowly, which also slows down their absorption into blood stream. The flavor of apple cider vinegar increases saliva production that aids in slower digestion of carbohydrates.

5. Dried fruits like dried apricots, dried coconuts, and raisins are a great source of concentrated vitamins and minerals, and also fiber which can help to promote colon health. Plus, they can be stored for a year with ease, so you won’t run out of stock if you plan in advance.

6. It is necessary to drink a lot of water to keep the body from craving fatty foods. You need to drink at least 8 glasses of water a day. Since drinking water can rapidly becoming boring, you can substitute water with fruits like melons and oranges, light vegetable soups, fresh fruit juices, green tea, coconut water etc. Eat fruit on an empty stomach, preferably 30 minutes before you eat anything else, and you will have completely digested the fruit before other foods interfere with the process. If you are taking the fruit as a juice, the fruit will be digested even more quickly.

What’s the Quickest Way to Lose Weight?

It’s the Internet age today, and everything needs to be fast and quick. While weight loss can’t happen at Internet speed, it is still possible to achieve quick weight loss if you are focused with a plan and implement it with discipline.

Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week. The best way to do this is with a low calorie diet and an exercise plan.

The quickest way to lose weight is to do the following two things in parallel for 8 weeks.
Remove all fatty foods, chips, sodas, and red meats from the diet and replace them with eggs, vegetables, soups, fruits and water.
Walk for 30 minutes every day; you could also walk twice for 15 minutes each.
People have lost up to 10 pounds per month with the above approach.

How to cut fatty foods from your diet? Well, the rise in the number of fast foods joints that have a lot of saturated fat in the meals, the use of a lot of refined sugar in sodas and other processed foods and eating food with less fiber have all contributed to the fact that there are more people than before who are classified as either overweight or are obese.

Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.

A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.

The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional.

A good diet should have food from all the food groups. This is made up by 2 things.

1. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

2. The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.

All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.

The best exercise plan should have cardiovascular and weight training exercises. Walking for 30 minutes a day is the minimum requirement. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.

Quick Easy Ways to Lose Weight – 4 Rules

If you are looking to lose weight fast, then you have to get ready to be strict with yourself. Have you ever seen a fat soldier? No. You just can’t continue pamper yourself and still lose weight fast. The most important factor to manage when you are trying to lose weight fast is taking extreme care of your diet. You must have everything planned — for the entire week. So you can not eat anything at anytime! Creating a diet plan won’t take much time and you will feel and become much healthier when you eat the right foods in the right quantity.

Rule 1: The most important part of a weight loss diet is to completely eliminate junk food, like candy, chips, popcorn, ice cream, milk shakes and soda. Did you know that you have to run for about half an hour to burn the calories from one can of coke? Junk food has lots of calories that loads your body with fat in the absence of heavy exercise. If you are a marine commando, your hectic physical schedule can burn amount of calories, but for most sedentary people, junk food is the biggest contributor to body fat. You can substitute fruits and vegetable snacks instead. Instead of sodas you can drink water or dilute juice with water for flavor. You will find this makes a huge difference in your sugar and fat intake.

Rule 2: Increase your input of protein and vitamins, from your current levels, because they will help to increase metabolism that’s necessary to burn excess fat. To do this it is good to eat more fruits and vegetables and substitute red meat for fish and chicken. These meats have less calories and fat and still provide more protein.

Rule 3: Increase the fiber in your diet, which will clean out your colon of all negative weight loss inhibitors. This means that instead of eating refined or processed foods, you should eat whole grain foods like brown rice and whole wheat bread. This has more fiber and less bad fats such as trans fat and cholesterol. You will feel healthier and have more energy when you change your diet. At first you may feel a little different with the extra fiber and complete change in food but this will soon pass and your body will work better and more efficiently. You will have more energy and feel like an entirely new, better person.

Rule 4: Increase your water intake: Almost every study into health and fitness has shown that people are consuming less water per day than they should. And in place of water, people are consuming other drinks, which are loaded with calories. The body wants water, not processed drinks. You must plan to drink 1.5 (one and half) litres of water per day for best results in your weight loss plan. Coffee and tea are not to be counted in this. This amount of water consumption will keep you hydrated and help you avoid junk food, and also help in regular discharge of body toxins, which increases overall health levels. If you are doing exercises, you need to drink even more.

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Quick Easy Ways to Lose Weight – 4 Rules

If you are looking to lose weight fast, then you have to get ready to be strict with yourself. Have you ever seen a fat soldier? No. You just can’t continue pamper yourself and still lose weight fast. The most important factor to manage when you are trying to lose weight fast is taking extreme care of your diet. You must have everything planned — for the entire week. So you can not eat anything at anytime! Creating a diet plan won’t take much time and you will feel and become much healthier when you eat the right foods in the right quantity.

Rule 1: The most important part of a weight loss diet is to completely eliminate junk food, like candy, chips, popcorn, ice cream, milk shakes and soda. Did you know that you have to run for about half an hour to burn the calories from one can of coke? Junk food has lots of calories that loads your body with fat in the absence of heavy exercise. If you are a marine commando, your hectic physical schedule can burn amount of calories, but for most sedentary people, junk food is the biggest contributor to body fat. You can substitute fruits and vegetable snacks instead. Instead of sodas you can drink water or dilute juice with water for flavor. You will find this makes a huge difference in your sugar and fat intake.

Rule 2: Increase your input of protein and vitamins, from your current levels, because they will help to increase metabolism that’s necessary to burn excess fat. To do this it is good to eat more fruits and vegetables and substitute red meat for fish and chicken. These meats have less calories and fat and still provide more protein.

Rule 3: Increase the fiber in your diet, which will clean out your colon of all negative weight loss inhibitors. This means that instead of eating refined or processed foods, you should eat whole grain foods like brown rice and whole wheat bread. This has more fiber and less bad fats such as trans fat and cholesterol. You will feel healthier and have more energy when you change your diet. At first you may feel a little different with the extra fiber and complete change in food but this will soon pass and your body will work better and more efficiently. You will have more energy and feel like an entirely new, better person.

Rule 4: Increase your water intake: Almost every study into health and fitness has shown that people are consuming less water per day than they should. And in place of water, people are consuming other drinks, which are loaded with calories. The body wants water, not processed drinks. You must plan to drink 1.5 (one and half) litres of water per day for best results in your weight loss plan. Coffee and tea are not to be counted in this. This amount of water consumption will keep you hydrated and help you avoid junk food, and also help in regular discharge of body toxins, which increases overall health levels. If you are doing exercises, you need to drink even more.