Food Calorie Counters Are The Key To Losing Weight

Food calorie counters are key to losing weight. Successful dieters will eventually learn that there is only one way to achieve a weight loss. Calorie counting is how a dieter can be sure to lose weight and keep it off. This article will look at the role of food calorie counters in a successful diet.

Weight loss is not found in a pill. The latest diet book won’t offer you a miracle cure. Essentially, you have to burn more calories than you consume. Pills can curb your appetite so that you won’t be hungry when you diet. Diet books can offer you ways to eat fewer calories according to a specific plan. But, essentially, all diets boil down to the same thing: eat less than you burn.

Food calorie counters can help you make smart choices about what foods you consume when you are trying to lose or maintain weight. You must begin counting your calories and capping them at an amount that will allow your body to lose the weight. The use of a food calorie counter can help you to keep track of what you have consumed throughout the day. Don’t guess as to how many calories are in certain foods.  A calorie counter will give you the information you need.

You are also advised to use a diet and exercise journal to make sure that you are keeping track of all of your foods eaten. By taking the time to write down everything you consume along with your exercise, you are better able to see where you are having problems and where you are finding success. You may be surprised at the foods that are adding excessive amounts of calories to your diet. The food calorie counter along with a journal will help you find success.

Write down every food item you have for a week. At the end of each day, look up the calories in each food and total the day’s take. At the end of the week, you can analyse
where your problem areas are.  You may be surprised, for instance, at how many calories you are drinking every day and choose to replace these liquid calories with food. Or, you may find that on days when you eat a hearty breakfast, you eat less food during the rest of the day. Alternatively, you may find that you eat high calorie lunches because nothing else is available. You can plan to pack and bring low calorie lunches to work or school with you.

Between the food calorie counter and the journal, you should be able to find the weight loss success you have been looking for. As I said earlier, there is no magic cure for weight loss. You will have to watch your calories and limit the amount you are eating.

There are a number of free food calorie counters available online.  You can also purchase them for your iPhone or PDA so that you will have them on the go.  These tools will make your diet much easier.

Flat Abs Diet Six Pack Abs Flat Stomachs

Are you looking for a flat abs diet?  Do you want to have a six pack (guys) or completely flat stomach (gals)?  Is the belly fat holding you back on your fitness program?  Here’s some tips for a flat abs diet. First of all, make sure that you are getting enough fibre in your diet.  Fibre comes only from plant sources.  You cannot get fibre from meat or fat.  The best form of fibre

for your flat abs diet comes directly from fresh fruits, vegetables and whole grains.

Processed food takes much of the fibre out of foods.  For instance, a medium baked potato (with skin) has 3.8 grams of fibre.  But, if you make scalloped potatoes from a box, you will get less than 1 gram.  So, try to have fresh and not processed foods.

You need at least 25 grams of fibre on a flat abs diet.

Next, you want to balance your carbs.  You need carbohydrates for energy, so you don’t want to eliminate them as you would in diets like Adkins.  But, you also do not want to have too many because that breaks down into glucose which further breaks down into fat.  The ideal range of carbs is 45 to 65 percent of your daily calories.

Protein should make up between 15 and 20 percent of your calories.  You need protein to build lean muscle mass.  Also make sure that fats from all sources make up no more than 25 percent of your daily diet.

You should drink plenty of water.  Some people believe that if they drink a lot of water they will bloat.  This is a mistake.  You will lose all of the water you drink through perspiration and urination.  However, the water will take with it the sodium in your body.  The sodium is what actually causes you to bloat.

Speaking of which, if you want a good diet for abs, you have to limit the sodium.  Most people need around 500 mg. of sodium a day for their bodies to function.  The American Heart Association recommends that people place an absolute cap on sodium at 2400 mg.  Yet, the majority of Americans get between 3000 and 6000 mg. a day.  That’s just way too much.  Part of the problem stems from shaking salt onto food.  But, much of the problem comes from processed foods.  Processed foods use salt for both taste and shelf stability.  Just like with fibre, a flat abs diet will rely on fresh, not processed foods.

Another thing to consider when doing a flat abs diet is reducing or eliminating “fizzy” drinks like soda.  Pop and spritzers increase bloating because the carbon dioxide trapped in the bubbles creates gas.  This slows your stomach down from emptying.

Limit or eliminate your consumption of alcohol and caffeine.  These are natural diuretics which increase fluid loss.  They do not replace your body fluids as effectively as water or juice which are the preferred beverages on the flat abs diet.

The last tip I have for you is to try to reduce the stress in your life.  Stress causes the hormone cortisol to act up.  Cortisol causes fat deposits around the organs in your abdomen.  Exercise is a great stress reliever, which has the added benefit of helping you to lose weight all over.

If you are trying to lose belly fat, try this fat abs diet.

7 Minute Workout to lose weight fast, burn fat and tone your body

Exercise Lose Weight And Feel Great

Many people are looking for a way to exercise, lose weight and feel great, but find it difficult to fit a good routine in their schedule.  There are a few things that you can do to make sure that you get all of your exercise into your day with very little disruption.

The first thing that you should realize is that losing weight will require you to do some exercise. It is possible to lose weight without exercise, but your calorie counts will be so low that it will be difficult to maintain. This is the reason that many people fail when they don’t include exercise. Lose weight in a much more reasonable manner with the combination of both diet and exercise and you will feel great and find that your new healthy lifestyle is much easier to maintain.

Start off your exercise routine with a few simple steps that will put you on the right track to developing your own exercise routine. You can start with something as simple as a walk in the morning to charge up your batteries for the day. It is amazing how great you will feel for the rest of the day when you start off with a blood pumping walk in the morning. Getting up a half hour earlier in the morning is all it takes to add this exercise routine to your schedule.

To increase your daily exercise, lose weight efforts and feel even better, you could try some weight bearing exercise. An exercise that uses weight will increase your metabolism and further your goals of losing weight. Long after you put the weights down, your body will continue to burn calories and help you to lose weight. Weight bearing exercise, lose weight and redefine your body at the same time.   Consider adding thirty minutes every other day during the week to increase your exercise efforts. Skip one television program and you will find the time in your schedule.

Small steps in your daily routine will increase the amount of activity that you have during a day. Things such as parking further away from the door at work, taking the stairs instead of the elevator and short walks during your lunch break; can all add up during the week to increase the amount of calories burned, so that you will lose weight.

When you increase the amount of calories burned during the day, you will be able to eat more in your healthy diet and still lose weight. Calorie counting and weight loss is a simple matter of arithmetic. Simply burning more calories than you take in will cause your body to lose weight.

Remember that the quality of your calories counts as well.  Eat fruits and vegetables, lean proteins, whole grains and a healthy amount of fat and you will be on your way to a well balanced diet. Remember the key to success is exercise, lose weight and feel great for a long and healthy life. It’s simple if you take a little bit of time to find those areas in your life that could use a little change.

Fitness Training For Weight Loss

If you are one of the many that are looking to lose some weight then toning up your muscles and fitness training is one of the healthiest ways that you could go. It is also one of the fastest as well as most intensive ways for you to begin seeing almost instant results. This type of weight loss method is used mostly by athletes and should be taken lightly. This type of weight loss should be done under the supervision of a professional so that you do not over strain your body and also to make sure that you are following the correct procedures.

There are basically three different types of fitness that you can use and each one of these will focus on different issues of weight loss and stamina building. The one that you will select will depend on what you wish to achieve through your personal weight loss program.

1. Resistance Training

* This type of exercise is also known as strength or weight training which will involve using the resistance to the muscular contraction to build up your endurance and help you achieve a healthy weight loss. It involves working against gravity or other force and is also directly related to the amount of weight you lift as well as how many times you are able to do this without stopping. If you begin with weights that are too heavy for you, you will become tired quickly and you will also not notice any changes in your in your weight loss or body.

Therefore if you begin with lighter weights before moving on to the heavier ones you will be heading to the correct direction. After a couple of weeks of performing this method you will notice a healthy weight loss and also a gradual increase in the amount of time that you are able to lift the weights. This is a good technique to see if you are doing this correctly.

2. Interval Training
* This type of training involves short bursts of fat burning training and is normally used by sports trainers that work with runners and football players. These short bursts are then followed period of rest. This has become a very popular technique in recent years because of the association that it has to healthy weight loss.

3. Continuous Training
* This is also famous among athletes who happen to need a good cardio workout and is also great for muscle toning. It has also been proven effective in the way of weight loss.

All three of these are good for your weight loss routine you just need to discover which one works best for you.

Find Your Own Weight Loss Exercise Routine

You will need a weight loss exercise routine if you want to lose weight in the smartest and healthiest way. Diet alone can help you lose weight, but the eating plan will have to be so restrictive and limited that many people end up giving up and gaining back any weight that they may have lost. When exercise is included, the weight loss is helped and the diet can be much more realistic.

Your weight loss exercise should include a cardiovascular exercise such as walking, running, or swimming to get your heart rate up to the proper rate for aerobic activity. This heart rate will have to be sustained for twenty minutes to get the best benefit from your exercise plan.  Start off slow to get your body accustomed to the workout if you have not exercised in a while. Make sure that you warm up first and always cool down to avoid injury.

Weight training can also be a part of your weight loss exercise routine. When you engage your muscles, the increase to your metabolism will go on long after you have finished your exercise. Increasing your muscle mass will also increase the amount of calories that you burn. There are many benefits to using weight training in your routine including toning your body and sculpting some fabulous muscles on your body. Take your time and build up slowly to avoid injuring yourself while working out.

Vary your weight loss exercise routine from time to time. You will avoid boredom and there are some great benefits to your muscles when you use them in a different way. Over time, your muscles can become accustomed to your workout and you will no longer get the same benefit from the routine.

Choose exercises that you will enjoy doing every day to make sure that you have some consistency in your routine. You are much more likely to go back to an exercise that you enjoy doing than one that you dread every day. There are many activities that you can include in your weight loss exercise routine that are not your typical exercise such as dancing or even incorporating your housecleaning into your exercise routine.

Your weight loss exercise routine should also include a well balanced diet. The exercise will help you to stick with your diet as well. Many times your exercise routine can help you to stick with a diet as well. Once you begin to see some results from your efforts, you will be encouraged to keep on going and making more improvements to your healthier lifestyle.

Over time, you will have a well balanced diet in place with a weight loss exercise plan that keeps your body in good condition and health.  It is the only way to a healthy body and the results that you want. Begin with an exercise routine instead of a diet this time and see what kind of results you can get. You've tried every diet on the market, right?  Now it’s time to try a whole new approach to weight loss.

Boost Metabolism With Foods That Help Burn Belly Fat and Weight Loss

Healthy Eating For Summer Weight Loss

Winter has been unforgiving. What better thing to do during the cold season than to sit in a couch and munch on some goodies while keeping yourself cosy and warm? It seems like yesterday when you were struggling to lose your winter coat; before you even know it, summer is in its full effect. The minute you feel warm enough to wear shorts, you realized something:  The beach is beckoning and you are not prepared for it, physically! You panic and think of stapling your mouth for a week or two, until you look good on your swim wear, as your summer weight loss solution.

It can really be a struggle to shed excess fats and most people fall into a summer weight loss dilemma every year. Wacky diet, starvation, and diet pills are beckoning and giving you hopes of slimming down for that swimming costume.  Summer weight loss doesn't have to mean starving yourself to look your best in shorts or swimsuit. The secret to weight loss is to eat healthy foods; food choices are actually easy to make during summertime because high calorie dishes are less appealing during the hot season. Take advantage of fresh fruits and vegetables that are at their peak and at their best in summer. Refreshing and light foods are bountiful and keeps you out of the hot kitchen.

Experts say that the best summer weight loss diet is to load up with nature’s produce. Fruits and vegetables are low in calorie but loaded with essential vitamins and minerals, plus antioxidants and fibre to help your body flush those unwanted toxins and fats. Aside from their health benefits, they are delectable, juicy, and satisfy the taste buds. Berries, tomatoes, zucchini, melons, cucumbers, peas and other greens are available at farmer’s markets and grocery stores. Forget portion control and go ahead and eat all the fruits and vegetables you can get your hands on. Summer weight loss with nature’s bounty will do your waistline no damage.

If you are wondering what the healthiest summer weight loss foods are, here is a list of dieticians’ and experts’ food recommendation:

• Berries are luscious and sweet but there is more to berries that meets the appetite. They are known to boost antioxidant levels and help reduce the effects of ageing. Berries are also rich in nutrients that help lower cholesterol level.

• Watermelons are loved because they are watery, juicy, and crisp, perfect for satisfying thirst during the hot season. If you want a tasty summer weight loss, mix slices of watermelon with milk, water, and ice cubes. Whirl in a blender and your perfect juice is ready in a snap.

• Garden salads are the best bet for time and cost efficient summer weight loss meal. They are easy to prepare and the perfect way to get vegetables into your diet. Dress your salad with healthy oils like extra virgin olive oil, walnut oil or your choice of other healthy oils. Salads are a great way of letting yourself off the hook from the hot kitchen.

Healthy eating is your best summer weight loss plan. Enjoy a hearty meal and reap the benefits of losing weight, staying fit, and living a healthy lifestyle. Jump-start your summer weight loss with fruits and vegetables and get in shape for your favourite swimsuit.

Fat Loss issue Review|best Weight Loss Program

Guidelines To Help You Choosing A Weight Loss Program

A great concern that faces many today is weight loss. It does not take a lot of work to gain the weight but it takes a lot of work to lose. If you are one of those you are well aware of the various weight loss programs that are available on the market today. You need to choose a program that works for you to be sure that your weight loss is permanent. Also you will need to be sure that you maintain a balanced diet and regular exercise which is a great key to losing weight.

Before you begin any weight loss program you need to be sure to check with your regular doctor to make sure you are healthy enough to lose weight.  They will generally be able to give you advice on how you can cut down on your calories, eating a balanced diet, and how to remain physically active as well. Your weight depends on a variety of different factors including your food intake, your age and overall general health, and your genetic make-up among others.

When you are ready to begin your weight loss program you will need to be aware of what types of food you can eat, how many calories you can take in each day, and how much physical activity that you will need to do. You should not choose any program that does not offer a change in your overall eating habits or provide a list of physical activity for you to do  because these are the ones that are not after you losing weight instead they after your money.

You should be aware that the Dietary Guidelines includes such things as five servings’ fruits and vegetables, eating plenty of grains, lean meat and low fat dairy products. If you begin to follow these guidelines you will be well on your way to a healthy diet and weight loss.

There is also certain information that you will need about weight loss programs in general.
* You need to make sure that the staff is well trained and have the proper credentials
* If there is information included in the risks of using some of the products and services of the program in general.
* The overall cost of the program
* How many people have completed the program
* How much is the average weight lost for the company
* Were these people successful at keeping the weight off

You need to also be able to change your overall lifestyle and find those factors that contributed to your weight gain originally and incorporate changes to those factors to improve your overall success. You will also need to be aware of the risks that are involved with weight loss. Following all of these guidelines will help you have a successful weight loss program.

I am planning to run articles on one topic at at time, different diets, exercise programs and general health. I will also be offering free gifts related to the articles I`m writing about. If you have any particular subject which you would like featuring please let me know.

Don`t forget to get your free books which I`m offering at the moment before they are taken off.

Best regards

Maurice

The dangers of salt

Sodium 101: The Good, The Bad And The Really Bad

There is a lot written about sodium in the diet and many people need to reduce the amount of sodium in the diet because of health reasons. Sodium itself, however, isn’t bad for you and, in fact, is essential for human life.

The Good Aspects of Sodium

Sodium is the major extracellular cation, meaning that it is found mainly outside of the cells and in the bloodstream. Sodium is essential for the liquid in the extracellular tissues and bloodstream to stay in their proper places. Sodium is also essential in several cellular processes and acts along with chloride to regulate the potassium content of the cells.

Sodium is naturally found in many different types of foods from which we get natural sources of sodium without having to add salt to the foods we eat. Sodium is a necessary component of meat products and complex carbohydrate foods like fruits and vegetables. When you eat these foods, you naturally take in sodium, which is taken up by the gastrointestinal tract to be used by the body. Again, it is not necessary to add sodium chloride (table salt) to the diet in order to get enough sodium in your diet. 

The Bad Aspects of Sodium

Too much sodium can be unhealthy for you. If you salt your food, your body will take all that it needs and the rest must be gotten rid of through your kidneys. Along with the sodium your kidneys excrete, a small amount of water must go along with the sodium in order to keep the sodium in solution. 

Junk food is a major carrier of excess sodium, where fries, burgers, and even chicken are slated way more than is healthy.

Americans and people in other parts of world consume on average 3,400 milligrams per day, an amount considered unhealthy by the US Food and Drug Administration that recommends an upper limit of 2,300 milligrams per day but no more. Notice this is a max limit, and not the recommended daily allowance. It is also advised that certain people at risk should consume no more than 1,500 milligrams per day.

If you eat too much sodium, you put your kidneys into overdrive, trying to get rid of the sodium your body does not need. You can dehydrate yourself by taking in too much sodium. Your kidneys will naturally take out the sodium and water making urine that is high in sodium but also high in water.

Dehydration can lead to abnormalities in brain function and your cells will not work optimally. This is why it is not recommended that you drink ocean water, which is hypertonic (high in sodium). You will be drinking in water that is needed for sodium excretion and you will eventually die from dehydration.

The Very Bad Aspects of Sodium

Sodium can become the enemy of people who suffer from hypertension or high blood pressure. Sodium in the diet increases the amount of water and sodium in the bloodstream, raising the blood pressure because the vessels are overloaded with salt and water. 

Sodium is not good for people with high blood pressure. Rather than have a salt shaker at the table, use a salt substitute such as potassium chloride or, better yet, use other kinds of spices to make the food flavorful without the use of salt. It means that you shouldn’t eat many canned foods, such as canned vegetables or canned soups; these things are very high in sodium and will raise your blood pressure even if you don’t add any salt.

Read food labels and keep your sodium intake down to less than 2,300 milligrams per day. It may be difficult at first, but your taste buds will adjust.