Water: A Weight-Loss Catalyst

Water has always been known as the key to hydration and life itself. As humans, we couldn't survive without it and its resources have always been of concern to us. However, scientists and doctors are beginning to believe that water has many more benefits than previously thought. Among the newly recognized benefits for water are its properties to aid in weight loss efforts. Contrary to the previous thought that water would add pounds, when you're attempting to lose weight, your water intake should not decrease but increase.

When your body is deprived of water, it mistakenly thinks that it needs food. Instead of sending thirst signals, most people's thirst mechanisms are so weak that their dehydration results in extreme hunger. This leads to binge-eating, causing the need for more hydration, which ends up in a vicious cycle of hunger and overeating. This mixture can lead to not only obesity, but other serious diseases such as diabetes or hypertension.

When your body does not have enough water, it goes into a mode of "conservation." This forces the body to retain the water you have in your system, giving you that bloated, puffy look. Most people consider using a diuretic or cutting down on water intake to solve this problem, but this is the exact opposite of what should be done. The only way to get rid of that unwanted water is to drink more water. Your body will realize it has more than enough water and shed the excess liquid in your system.

The kidneys are the main source of filtration for your body. When the kidneys don't have enough water to use for filtration, the liver is the "back-up plan" for removing toxins. The liver is responsible for metabolizing sugars and fat in your body, but when it is needed for filtering purposes, it can't properly metabolize fat, leading to weight gain. To alleviate stress from the liver while reducing body-fat, simply increase water intake.

The general rule of thumb for water consumption is eight glasses a day (eight ounces each). However, if you're trying to lose weight, you should increase this up to 80 ounces per day or ten glasses. If you drink alcohol or caffeine regularly, actively exercise, have high blood pressure, are at least 15 pounds overweight, or have a diet high in sugar, you should drink even more than that. Furthermore, the water you drink should be pure as to avoid introducing chemicals into your system. The water will keep you feeling full and your metabolism working at its optimal rate. Besides it obvious importance to your health, water may be the catalyst to weight loss many have been looking for.

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Four Ways To Lose Weight Fast Without The Diet Pills

Are you fond of watching the Biggest Loser? Do you share the same pain and ache of dieting? Obesity indeed is a serious problem. Many of our health problems today are primarily or secondarily caused by obesity. Atherosclerosis, diabetes Mellitus and CHD are some of them. Obesity is a global problem and people need to understand its gravity in order to take the necessary actions today.

In response the nation's growing health problem, many diet modification programs are made available to the public. Some of them are effective and some of them are not. Many tried diet pills and gain instant results. However, the disadvantages of using diet pills to lose weight are its negative effect in the body. People who are using weight loss pill can experience severe skin reaction, insomnia, dry mouth, incontinence, muscle cramping and one of its deadliest effect - stroke.

The best way to lose weight indeed is to do it the natural way. Following are tips on how to lose weight fast without using the diet pills or weight loss pills.

Know What You Eat
Your first step to a healthy weight loss program is to examine yourself and assess your diet. Know what your typical meals are. It is helpful to have a food calendar or a meal calendar so that you will be able to record all the food that you take in for the day. Unhealthy diet is a major problem particularly in the western countries where fast foods are very rampant. You will see a couple of popular fast food just down the street. Remember that fast foods are mostly processed food. They often contain high levels of calories. One hamburger for lunch is already equivalent to 319.8kcal. An average male adult should only have 2550 amount of calories. What more if you are consuming two burgers with fries and ice cream both for lunch and dinner.

Drink Plenty Of Water
If drinking water is a burden to you, think of your body as a big tank. Imagine the tank being dumped with garbage every minute. If the garbage piles up, it will generate all sorts of pollutant and will even produce foul smell. Not drinking water is very dangerous. Water helps in flushing out toxins in the body. For this reason, health care providers are suggesting to drink eight glasses of water a day. Then again, don't limit yourself with just eight. The more water the better.

Eat Natural And Unprocessed Food
You are what you eat. If you are fond of eating junk foods, you will end up obese or if unlucky with all kinds of health disorders like skin disease, high blood and many more. If you want to lose weight, modify your diet. Nutritionists would recommend eating natural and unprocessed foods like carrot sticks, cucumber or cut up celery. These foods are rich in vitamins and minerals and they make you feel less hungry. So start living healthy and substitute your unhealthy snacks with foods vegetables or fruits.

Exercise Regularly
Aside from diet modification, lifestyle modification is also a big part of staying healthy. Sedentary lifestyle is a big NO. According one study conducted in one University in Hong Kong reveals that living a sedentary lifestyle is more perilous than smoking. It predisposes a person not just to be obese but also to suffer from respiratory diseases and to die from cancer. With that said, take time everyday to move around the house and to take long strides at the park.

Being overweight is not just embarrassing, it is also very dangerous. As much as possible, avoid taking diet pills and just go natural. Following these four simple ways to lose weight are safe and the effect is definitely long-term. Remember that living healthy is not just a two weeks program it is a lifestyle.

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Hoodia - What You Need to Know About This Appetite Suppressant to Lose Weight

What is it?

Hoodia is a plant grown in semi-desert areas in Africa, mainly the countries of South Africa and Namibia. It looks like cactus, but it is really a succulent plant. It is very difficult to cultivate since it needs specific conditions and a certain period to mature - about five years.

African bushmen used this plant for centuries to suppress appetite and thirst on long hunting trips. Natives use it in their struggle with starvation. Europeans discovered it about 1937. It was eventually adapted, and developed as an effective appetite suppressant.

They are thirteen types of this plant, but there is only one known to suppress appetite. This is hoodia gordonii.

It became available in 2004 as a weight loss product. It reduces appetite to fight overweight and obesity. The main form is an organic capsule or pill. Other forms of the plant on the market are liquid in juices, powder, teas, even lollipops. However, many of these are not certified to contain the genuine product.

Researchers found it safe as well as effective unlike other appetite suppressants before it. As a result, it caused much excitement in the diet world. Many people have since seen incredible weight loss from using this product.

How does it work?

We all know the big problem the overweight and dieters face is the hardship to curb their appetites. In order to lose weight, above all else, we need to eat less. So using an effective appetite suppressant plays a key role in our weight loss goals.

Scientists say hoodia gordonii has a special molecule called P57. This molecule deceives the brain into believing the stomach is full postponing hunger and graving for food. It is similar to glucose, but more powerful and almost free of calories.

Genuine producers use the core of the plant to make pure hoodia gordonii. This part of the plant has the active ingredients. Many products are just extracts, made from other parts of the plant, or mixed with other ingredients. These products are often cheap but ineffective. The product that works is usually expensive because it is scarce and hard to find.

How do you buy hoodia gordonii?

Hoodia gordonii is a very valuable commodity. The government in South Africa restricted the quantity exported. Be careful when you buy this product. You should look for these points to get the full effect:

* The producer uses the core of the plant.

* It is 100% pure hoodia gordonii, not a cheap extract.

* It is in pill or capsule form to get the right dosage.

* It is preferably from South Africa where harvesting conditions are ideal.

* It is tested and awarded the proper certification of authenticity.

Hoodia gordonii is undoubtedly an outstanding product to suppress your appetite--a vital part of your efforts to lose weight and look your best.

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3 Killer Fat Burning Exercises (Your Trainer Would Never Tell You)

Being overweight went out of fashion hundreds of years ago. Today, with the increase in heart related disorders and stamina issues, many people are paying more attention to the amount of fat which they carry. Special diet plans are common options in use today. However, although a good diet will undoubtedly help people burn fat, the results will be even more rapid and successful with the inclusion of fat burning exercises.

With the use of fat burning exercises, people will be able to increase the rate at which they burn off fat cells in the body. Excess body fat is actually made up of stored layers of calories which the body does not currently need. In order to burn of these fat reserves, people will therefore need to engage in exercises that require an active supply of calories. By exercising regularly, people will be able to increase the rate at which calories are burnt in their body. The increased daily activity will force the body to turn to its stored reserves for fuel. The following are some of the common exercise routines which can be used in burning fat.

Walking: Walking might seem an ordinary thing to do but it is very effective in burning of fat. People who simply take 30 minutes 3 times during the week can burn as much as 3 pounds. For even better measure, people can include walking into their daily routines. For instance, a simple stroll to the grocery store instead of driving down will allow your body to burn of more calories. Spending sometimes working in the garden or walking the dog is also a great way of burning of fat.

Swimming/Running: Engaging in cardio routines such as running and swimming are also great ways of burning of weight. However, because of the increased amount of muscles used and the high intensity of these exercises, these aerobic routines result in an even faster fat burn rate. People who swim or jog regularly will end up burning much of their fat reserves. Some other effective methods includes high tempo routines such as cycling, skipping and kayaking.

Resistance exercise routines: As fat burning exercises, the results of resistance exercise routines are not immediate. This is because they do not expend calories immediately but over a spread period of time. This is made possible because of the following.

With the use of resistance training routines, people can effectively build up most of their muscle tone and mass. Muscles however burn up calories simply by being there. Engaging in resistance training routines will therefore ensure that the body burns up even more fat during the day. This way, their bodies will be more likely to burn up many of the fat cells that are still in storage.

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Top 10 Best Fat Burners

Tofu

The New England Journal of Medicine reports 47g of soy protein (equivalent to 297g of tofu) daily cuts cholesterol by 23.2mg per decilitre of blood. Tofu contains calcium and iron, almost no sodium and hardly no saturated fat. A 2 1/2 square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.)

Lentils

As well as protein, fibre and carbs, lentils are a great source of molybdenum. This trace mineral helps the body convert carbs to energy more efficiently; 100g of lentils provides your RDA. They also are a good source of magnesium, which plays a role in relaxing the smooth muscles that line the inside of your arteries. This helps lower blood pressure and allows blood to flow more freely.

Eggs

Pure filling protein, most of an egg's appetite-quenching vitamins A, D, E and K are in the yolk. A two egg breakfast cut US study subjects later calorie intake by 417. Also, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build.

Avocados

Even though these are typically thought of as a "fatty food", it's chock full of healthy fats! This fruit is super-high in mono-unsaturated fat, but also full of vitamins, minerals, micro-nutrients, and antioxidants. The good fats deriving from avocados promote weight loss as well as overall health. Due to its medicinal properties, avocados can fight and prevent many health problems like heart diseases, high blood pressure, cancer, macular degeneration and more.

NUTS

Nuts are very good at burning fat. They are rich in fat, but this fat is good for you, because your body use it to syntheses hormones and to absorb vitamins like A, E, K etc. Nuts contain also fiber, protein, vitamins and minerals. Nuts also maintain fat burning hormones, they fill you up quickly and keep you feeling full - suppressing your appetite. Nuts are perfect as a side order for a larger meal, a light snack (ditch those chips and crisps) or for desert.

Chickpeas

A great protein source, rich in in soluble fibre. Chick peas, also known as garbanzo beans, are together with the whole legume family, one of the best foods you can eat for weight loss. Chickpeas as a fibre source helps regulate your blood fats. The high fiber prevents blood sugar levels from rising too rapidly after a meal, this being especially good for anyone with diabetes, insulin resistance or hypoglycemia.

Broccoli

Your RDA of vitamin C is found in just 33g. Research shows that as vitamin C levels drop, waistlines increase, as less carnitine - which transports fat to be burnt - is produced. With lot's of dietary fiber, nutrients and protein, broccoli stands as one of the most nutritious and healthy foods we can eat. Many people eat broccoli raw with dips and in salad. It is recommended that for anyone with digestive problems or get digestive gas easily, broccoli should be steamed until easily digested.

Oatmeal

I cannot understate the incredible fat burning power of a small bowl of oatmeal every morning. A bowl of oatmeal in the morning will make sure your body is burning fat consistently through the day.Oatmeal can help lower down your cholesterol level. It contains big amounts of soluble fiber that can also flush out the bad acids present in the stomach.

Go for unflavored and unsweetened oatmeal. Don't put too much sugar in your bowl either. If you want to sweeten your meal, add fruits to it instead. Apples, peaches, and banana are good suggestions.

Apples

Apples are rich in pectin; the American Journal of Clinical Nutrition reports upping your intake of this fruit derived fibre increases fat excretion by 44%. The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an apple body shape. Apples also keep your blood sugar high longer than most foods. This means that you feel and stay satisfied for a longer period when you eat apples.

Cinnamon

Cinnamon is one of the most overlooked, under used and healthiest spice in the world. Yes, cinnamon is a spice that almost everyone loves, and can actually help you lose weight. Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol. The truth is, however, that cinnamon is one of the most potently thermogenic foods, making it an ideal flavor to add to your treats to maximize fat loss and ultimately help you to get sexy abs.

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Combine Cardio Workouts to Maximize Fat Loss

Cardiovascular exercise is an extremely important aspect of a healthy lifestyle. For those that are on a mission to lose fat it can drastically increase your fatloss. The most effective cardio for fat loss not only has the capability to burn a substantial amount of calories, but if completed effectively, it can turn one's body into a fat torching machine. Following we'll talk about the pros and negative aspects of various types of cardio workouts and then we'll tell you the way to combine them to make the best cardio for fat loss.

Distance cardio for losing weight

We need to talk about distance running foremost as it is often the default cardiovascular exercise that people use to lose weight. You can find a number of factors why it is so well known. First off, virtually anybody can do it. All you need to do is get a pair of good jogging sneakers and hit the pavement (or treadmill ). In addition, distance jogging can melt away a significant quantity of calories when used frequently.

The shortcomings to distance running for weight loss

There are actually two main factors why distance running just isn't the most beneficial cardio for fat loss. The main reason is that doing lengthy bouts of distance jogging can cause your body to start craving carbs. Distance running will significantly wipe out a person's body of glycogen. When this happens, you brain signals that you have to rebuild your glycogen by consuming a lot more carbs. This is troublesome in that consuming a massive dish of noodles can more or less eliminate any caloric deficit you were trying to generate by jogging to begin with.

The second rationale why long distance jogging may not be the top cardio for weight loss is that it can do some severe harm to your joints. Pretty much each long distance runner I know was out of commission for weeks at a stretch due to knee, ankle, or hip pain, and when these injuries occur, there is hardly anything you can do but sit until the pain heal. Obviously, injuries are not great for fat loss or cardio workouts.

High Intensity Interval Training

High intensity interval training (HIIT) has increased in popularity considerably during the last decade for many reasons. HIIT workouts are excellent at switching on your fat burners, they take much less time than distance running, they do not trigger hunger cravings, plus they result in considerably fewer injuries. HIIT is also considerably more varied than long distance running as there are dozens of unique ways to HIIT, but really about only two ways to carry out long distance jogging, outside or with a treadmill.

HIIT means performing brief bursts of strenuous activity combined with a duration of rest prior to repeating the rigorous exercise.

Let's have a look at sprints to give an example of what a HIIT interval is like. A high intensity sprint interval would be like this:

Interval: Sprint for fifteen seconds
Active rest: Walk for 60 seconds
Repeat as required.

HIIT Workout Variables

One of the best components of HIIT is it may be modified to suit your needs based on your level of fitness or the kind of exercise you might be doing. As an example, if you're a novice then you may want to shorten the length of the intensive interval, or you might extend the rest period. The above example utilizes a 1:4 ratio indicating the active rest period is 4x longer in comparison to the interval. You could modify that ratio to be 1:3, 1:2, or 1:1.

Altering the aspects in the training session will alter how your body reacts to the training. Reduced intervals with longer rest periods will permit you to be far more intense as you may exert greater effort all through the interval. Greater intensity is good for launching HGH into your circulatory system. HGH is a hormone that tells the body to discharge stored fat cells to be utilized as energy, an crucial component of using cadio for fat loss.

Lengthier intervals make it a lot more challenging to sustain high intensity, but they will also burn a lot more calories in the course of the workout. Should you use longer intervals, then it's recommended that you utilize a ratio of 1:2 or 1:1 to prevent over training and make sure that you allow yourself sufficient time to recover to maintain the exercise intensity.

Body Weight Cardio Workout

Body weight workout is a unique kind of cardio that mixes six to eight diverse bodyweight exercises into a circuit that is then repeated a couple of times. This kind of training has many of the same positive aspects as HIIT with the difference that a number of body weight sessions need a minimal amount of equipment, such as a pull up bar or stability ball. It's also different because it utilizes resistance training as a component of the cardio workout.

The idea behind a body weight cardio workout is to go from one exercise immediately to the next with no rest. Then, once you have finished the complete circuit, rest for a minute and repeat the whole circuit once again. The circuit is usually completed up to three times. A circuit might incorporate exercises like lunges, push-ups, squats, etc.

Contrasting HIIIT and Body Weight Sessions

Body weight workouts result in an intense training session that releases HGH and burns a significant quantity of calories, but they're distinct from HIIT workout sessions in some crucial ways. Body weight sessions present a complete body workout while HIIT is focused on only 1 exercise. There's also a distinction in intensity. Body weight sessions are generally developed to alternate between pushing and pulling actions of various muscles to ensure that you are able to maintain some intensity all through the circuit but your intensity will diminish substantially throughout the routine. This is since bodyweight circuits only allow for very few extremely brief rest periods.

The best Cardio for Fat burning

The best cardio for fat loss would be to develop a routine that will implement all three varieties of cardio explained above. Here is specifically how this can be done.

Exercise routine 1: Mix HIIT with Distance Running

Maximize your fat loss by pairing HIIT with long distance running. Commence off by finishing a 15 minute HIIT routine. Then go for a nice slow jog for twenty - thirty minutes dependant upon your fitness level. In this way the HIIT increases the HGH in your body which results in more fat cells introduced into your system. Then you eliminate that fat by doing a long jog.

Soon after the workout, make an effort to steer clear of a meal heavy in carbs. Stay away from pasta and rice. This will keep your insulin levels decreased which will enable you to burn off fat for hours after your exercise session.

Training session 2: Body weight cardio circuit

Body weight workouts will add on resistance training to your cardiovascular fat burning plan. This is fantastic in that it will assist you to produce a nice tier of muscle under your unwanted fat merely ready to be shown to the planet.

Jeremy Koch is the author of the health and fitness blog, the Self Health Atlas. His goal is to consolidate the best health and fitness information in an easy to navigate format that will empower you to achieve your health and fitness goals. Check out his blog today at http://www.selfhealthatlas.com/.

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The Fitness and Nutrition Grind - Tips to Staying on Track

You've started your new healthy regimen and you're excited to look and feel better. Now the key is sticking to it. Life can throw you a curve ball or two so staying on track can be harder than you planned for. Consistency to weight loss, energy gains and overall health is a key factor if you're going to see success. The guidelines below give you a basic set of tools to use in everyday life that will help keep you motivated and in your healthy mindset.

Set short and long term goals that are truly attainable. Don't be unrealistic with your goals. Failing will only send you on a path to destruction. Instead, set goals that you know you can achieve in a reasonable amount of time.

Chart your progress on a daily and weekly basis to help you understand what is working for you and what is not. This relates to both nutrition and fitness. Charting your progress will give you the opportunity to make small changes to your plan as you go. It's okay to adjust if you find that something may work better. Remember, keep this experience positive and don't place limitations on yourself.

Variety, balance, and moderation are key in your diet. If you want to indulge in your favorite meal it is ok every once in a while. You should incorporate all of the food groups into your meal plan for a healthy diet. Use a variety of fruits, vegetables, and grains to provide different flavors in your meals to keep them interesting.

Add as much color to every single meal as you can. This ensures that you will get plenty of antioxidants, vitamins, and minerals.

Protein, carbohydrates, and fat should be included at every meal for a balance to keep you feeling full until your next meal. This will prevent mindless snacking or just choosing what ever is readily available from a vending machine.

Continue to use your food journal; this will allow you to be aware of any unnecessary calories putting a halt on your progress. Also, it will make you think twice before putting a particular food in your mouth, knowing you will have to record it later.

When eating out look for eating out restaurant guides online or preview the menu online first. This will allow you to pre-plan the meal you're going to order and ensure it is healthy and within your calorie range. Additionally, once you arrive, you could look for the healthiest menu item, most restaurants provide a salad with grilled chicken or shrimp that you can pair with other healthy options, or you could ask to have your meal prepared using a healthy cooking method, baking, grilling, poaching, or steaming.

Investing in a lunch box is ideal. Packing your lunch and snacks for work or traveling will ensure that you will always have portioned healthy food available.

Plan to move you body every single day. This doesn't mean you need to do 7 intense workouts in a week but try to plan some type of fitness each day. Your house, the park and the beach are all no or low cost places that can be turned into your personal gym. Exercise tapes, studios in your area, and personal trainers are great ways to make sure your workouts are what you love. Working with a partner holds you accountable and will make you work harder. You should continue to exercise for at least 30 minutes to one hour per day.

Most importantly, have fun with health and fitness. Make sure you are enjoying the process by eating foods that you love and not depriving yourself completely as well as involving yourself in fitness activities that inspire you and make you want to come back for more.

Margot Rutigliano is the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com/.

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