Just do it don't be lazy get your ... :) out of the chair and move your body

Five sure-fire motivational tips! 
If pure lack of motivation is your problem here are a few ways to make sure you get off the couch and on the treadmill:

1-Have specific and achievable goals, such as "reduce my thighs by 4 cm"
2-Organise a friend to go with you
3-Aim for an event such as a friend's wedding or family holiday
4-Work out to music that gets you pumped up
5-Reward yourself when you achieve a goal

Most people fail at their fitness goals because they're waiting for something spectacular to happen. Losing weight isn't always a spectacular process...in fact, it isn't even a linear process sometimes. What you may find is that you lose a little, gain a little and repeat the process again and again.
There are no shortcuts to weight loss so, even if you're frustrated that your body hasn't changed, don't give up. If you're burning more calories than you eat, your body is changing, even if it's slower than you'd like. Make sure your goals are realistic and, most importantly, that you give your body the time it needs to respond to what you're doing. It can be weeks, often months before changes start to show.
We're all guilty of procrastinating when it comes to doing things we don't like,So, to get you motivated we've put together a list of handy hints to help you overcome your gym angst, which means… no more excuses!

Excuse #1: "I'm too busy" 
If you're working full-time it can be hard to get to the gym especially if you throw a social life, uni. or kids into the mix. So how do you get around it without having to split yourself in three?

Fast fix 
The easy answer is "routine". Finding the time to get to the gym is all about habit. You need to work out a schedule and stick to it. Ideally you should do some form of cardio exercise three times a week,Being busy is as much a psychological thing as it is a reality. You may have a lot on your plate but if you "think" you don't have time to exercise then you won't so change your mindset. Remind yourself of the benefits of fitness like, if you're stressed a 45-minute break at the gym will actually make you think more clearly. Exercise is also great for those who feel lethargic as it gets blood pumping through your body which gives you more energy, helps you work more productively and to sleep better.

Excuse #2: "I get self-conscious when people look at me" 
If there's a girl with legs like Cameron Diaz and a guy with muscles like Colin Farrell working out beside you then the gym can become pretty intimidating. The good news is there's actually a really simple answer to this dilemma.

Fast fix 
The thing with gyms is that everyone is more concerned with how they look than anyone else. The best advice is to just ignore everyone else and turn your music on, watch the TV or think about what you're doing on the weekend. Also avoid working out in front of mirrors which will only magnify your feelings of being watched.

Excuse #3: "I don't know how to use the equipment" 
Don't you hate when you're in the weights room and you have no idea how to use the super-technical-pulley-thingy? There's nothing worse than feeling like the new kid on the block and making other people wait, so here's how to get around the problem.

Fast fix 
Most gyms should offer an introductory lesson when you sign up where they explain the equipment. If they don't, ask one of the staff to take you through it.

Excuse #4: "I'm not seeing results anyway" 
So you've been slogging it out for weeks now and don't feel the slightest bit leaner? Don't give up just yet, the healthy, slimmer you is not that far away.

Fast fix 
The bottom line is you can't expect results overnight. "It takes about four weeks to start seeing an improvement in yourself", just keep up the hard work and you'll reap the benefits". Also don't forget that getting fit and losing weight takes a "lifestyle" change, so make sure you're eating healthy, getting enough sleep.

Weight VS Fat

Weight versus fat: they are not the same thing

Every tissue in your body (including muscle, bodyfat, your heart, liver, spleen, kidneys, bones, etc.) weighs a given amount. We could (conceivably anyhow) take them out of your body, plop them on a scale and find out how much they weigh. Your total bodyweight is comprised of the weight of every one of those tissues. But only some percentage of your total bodyweight is bodyfat.
Researchers and techie types frequently divide the body into two (or more) components including fat mass (the sum total of the bodyfat you have on your body) and lean body mass (everything else). Without getting into unnecessarily technical details about different kinds of bodyfat,

let’s just go from there.

Let’s say that we could magically determine the weight of only your fat cells. Of course, we know your total weight by throwing you on a scale. By dividing the total amount of fat into the total bodyweight, you can determine a bodyfat percentage which represents the percentage of your total weight is fat. Lean athletes might only have 5-10% bodyfat, meaning that only 5-10% of their total weight is fat. So a 200 pound athlete with 10% bodyfat is carrying 20 lbs (200 * 0.10 = 20) of bodyfat. The remaining 180 pounds (200 total pounds - 20 pounds of fat = 180 pounds) of weight is muscle, organs, bones, water, etc. Researchers call the remaining 180 pounds lean body mass or LBM. In cases of extreme obesity, a bodyfat percentage of 40-50% or higher is not unheard of. Meaning that nearly 1/2 of that person’s total weight is fat. A 400 pound person with 50% bodyfat is carrying 200 lbs of bodyfat. The other 200 pounds is muscle, organs, bones, etc. Again, 200 pounds of LBM. Most people fall somewhere between these two extremes. An average male may carry from 18-23% bodyfat and an average female somewhere between 25-30% bodyfat. So a male at 180 lbs and 20% bodyfat is carrying 36 pounds of fat and the rest of his weight (144 lbs) is LBM. A 150 pound female at 30% bodyfat has 50 pounds of bodyfat and 100 pounds of LBM.

Why is this important?

So let’s say you start a diet, reducing some part of your daily food intake. Maybe you start exercising too. After some time period, you get on the scale and it says you’ve lost 10 lbs. That’s 10 lbs of weight. But how much of it is fat? Frankly, you have no way of knowing with just the scale (unless it’s one of those Tanita bodyfat scales, which attempt to estimate bodyfat percentage but more or less suck, by the way). You could have lost fat or muscle or just dropped a lot of water. Even a big bowel movement can cause a weight loss of a pound or two (or more, depending). A colonic that clears out your entire lower intestinal tract may cause a significant weight loss. The scale can’t tell you what you’ve lost, it can only tell you how much you have lost.
When you’re worrying about long-term changes, the real goal is fat loss (some LBM loss is occasionally acceptable). That is, cycling water weight on and off of your body (as frequently happens with certain dieting  pproaches) isn’t really moving you towards any real goal even if makes you think you are. Don’t get me wrong, it may be beneficial in the short-term (again, I’ll talk about reasons to crash diet shortly) but it doesn’t represent true fat loss.
My point in bringing up this distinction is that it’s easy to hide the true results of a diet by not making the distinction between weight loss and fat loss.

Just how quickly

So just how quickly can you lose fat (or weight for that matter)? Most mainstream diet books and authorities echo the idea that 2 lbs per week (a little less than 1 kilogram per week for the metrically inclined) is the maximum. Where did this value come from? Frankly, I have no idea. To at least some degree, it probably represents about the maximum weight/fat loss that most feel should be attempted. To understand this, I have to do a little bit of math for you. One pound of fat contains roughly 3,500 calories of energy. Therefore to lose two pounds of fat per week (this assumes that you are losing 100% fat which turns out to be a bad assumption) requires that you create a weekly deficit of 7,000 calories.
Meaning you either have to restrict your food intake or increase your energy expenditure (with exercise or drugs) by that much. Obviously, that averages out to 1,000 calories/day. You either end up having to restrict food pretty severely or have to engage in hours of exercise each day. From that perspective alone, losing faster than 2 pounds per week is considered unrealistic or unwise. At the same time, it’s not uncommon to see claims of weight losses of one pound per day or 3-5 lbs per week on some diets. In the initial stages of some diets, weight losses of 15-20 pounds are not unheard of. Are these all lies? Not exactly. Part of it has to do with the issue of weight loss and fat loss discussed above. An extremely large individual, put on a restrictive diet can probably lose significantly more than two pounds of weight per week. But it’s not all fat.
This is especially true for the myriad low-carbohydrate dieting approaches out there. Studies demonstrate a rapid weight loss of anywhere from 1-15 lbs in the first week or two of a lowcarbohydrate diet and average weight losses of 7-10 lbs in the first week are fairly standard. Most of it is simply water loss although some of it will be true tissue loss, meaning fat and muscle. After that initial rapid weight loss, true weight/fat loss slows down to more ‘normal’ levels. The same goes in reverse, by the way, when you take someone on a low-carbohydrate diet and feed them carbs again, it’s not uncommon to see weight spike by many pounds very quickly. A high salt intake can cause a rather large retention of water (especially if you’ve been on a low-salt diet) and most women will readily tell you about the rapid weight gain (from water retention) that occurs during their menstrual cycle.

Flexible Dieting

What is flexible dieting?

The basic idea of flexible dieting is


that you aren’t expecting absolute perfection and strictness in your dieting behavior. Rather, small (or even larger) lapses from your diet simply aren’t any big deal in the big scheme of things.
Once again, let’s put dieting into perspective here. Let’s say that you have enough fat to lose that you may be dieting for one half to one year straight. Let’s say that you’ve been absolutely great on your diet for the last 4-5 days or even the last few weeks. Now you come up against one of those situations that I mentioned in the foreword.

Say you eat that single cookie. In the big scheme of things, what’s the big deal, really? So you had 100 calories extra from that cookie. Within the context of the period of proper eating (proper means following whatever diet you’re on), that 100 calories is simply no big deal. Now, if you take that 100 calorie lapse as an excuse to eat the entire bag, to the tune of 1000 calories, you’ve just taken what is no big deal and made it into one.

Or let’s look at a slightly different perspective.

Say you’ve been on your diet just perfectly for the last 4-5 days (or longer). Now you get a craving for something sweet.
Those cookies are calling but you’re afraid that the one cookie is going to blow your entire diet. You resist and resist and resist until finally you give in and, because of the huge cravings you’ve now generated, you end up eating the whole bag. Which generates the same, if not more, guilt to boot and you throw your diet out the window. That’s an example of the types of rigid dieting that tends to derail dieting efforts.

Contrast that to changing your mental attitude: you want a cookie, you have one cookie, you realize that it’s no big deal in the big scheme of things, you deal with the craving before it gets out of hand and then get on with your life. The latter attitude would be consistent with Flexible Dieting.

Or say you’ve been dieting and you’ve got a special even coming up. A birthday, a dinner party, whatever. Now, if you’re still in the rigid mindset, you’ll either go to the party and be miserable because you don’t get to eat any of the good stuff or you’ll decide that your diet is clearly blown and go off of it completely and shovel as much crap down your throat as you possibly can.

Again, let’s look at the long-term perspective:

can a single meal really be that relevant to your overall diet (again, remember that you may have one half to a full year of dieting to reach your goal)? Of course not. If you've been following your diet properly for the past 4-5 days (or weeks or whatever), that single meal is simply no big deal. Unless you make it into one.
A flexible dieter would realize that that single meal is no big deal, go enjoy themselves at the party and get on with their life. They might try to limit their intake (don’t go have 4 pieces of cake or anything like that) at the party or even earlier in the day but they would still enjoy themselves at the party.

Consider the final example from the foreword, a situation where you have an extended period where following your diet will be more difficult. Perhaps it’s a family vacation, a cruise, something along those lines. Holidays always tend to be miserable times for dieters, with regular parties and an extended period where it’s nearly impossible to keep on your diet. There actually a workable approach to this type of situation. simply do the best you can, damage control if it were. Even if you maintain your current diet for most of the time (even if it’s only 2 meals out of 3), that’s still better than blowing your diet and shoveling down as much crap as you can at every meal,
 right?

The Most 12 Types Of Foods That Turn To Fat Part 2

7. Bacon, Sausage

Bacon has almost become a standard feature in the typical American breakfast. Too bad! The Center for Science in the Public Interest says that Bacon and Sausage are one of the worst foods you could possibly eat.
Even if you choose turkey bacon, or a reduced fat bacon, you’d better check the label carefully. “Reduced fat” doesn’t mean much. If the fat is reduced from 90% fat to 70% fat or even 50% fat, that’s not much improvement.
Suppose you find a really, honestly lean bacon or bacon substitute. Still not a good choice. Why? Because it’s a processed food. The same warning that goes for processed fats and processed carbohydrates go for processed meats. You’re not

8. White bread

Most people think bread is fattening. This is largely due to the popularity of low carb diets. The problem is they’re eating the wrong kind of bread. White bread is treated in the body the same way as white sugar. White bread is a refined carbohydrate with no nutritional value. Whole grain breads (100% wheat, rye, etc) are another story.
Some breads are made from 100% whole grains with all the vitamins, minerals and fiber left intact. Other breads are all or mostly refined white flour. These breads have been stripped of most of their nutrients. The milling and grinding of the whole grain reduces the particle size while increasing the calorie density and turns the whole grain (a complex carb) into a simple carb that’s no better than pure sugar.
That’s right! This means that anything and everything made from white or enriched flour is a food that will more readily turn to fat! That includes, cereals, pretzels, bagels, breads, pitas, crackers and anything else made from white flour. If you’re not sure whether a food is whole grain or not, simply read the ingredients list on the label. If the food is whole grain, then the first ingredient will say something like “100% whole wheat.”
If you want to burn fat, give up the white flour completely and go with the grain – whole grain that is.

9. Potato Chips, Nachos, Corn Chips

Far too high sodium content makes potato chips almost lethal, especially if you are predisposed to high blood pressure. One popular brand contains 680 milligrams of salt, compared to the 4 milligrams of sodium one finds in an average baked potato.”
Sodium’s not the only thing chips have against them. Let’s see... we’ve got lots of calories, tons of fat, flavor additives and the refined oils that are used to fry/cook these buggers. The potato chip is not even close to the nutritional value of the raw potato, sodium and fat notwithstanding. The nutritional value that was in the raw potato has literally been “fried right out.” What’s left is mostly calories from fat from the refined oil used in the cooking process.
Oh, by the way, Nachos and Dorito-type chips are on the out list too (sorry).

10. Hot dogs, fast food burgers

Out of the two, hamburgers are the lesser of the evils (but they’re still pretty evil). Hot dogs are not pure meat – they are a “meat product” consisting of some meat, mashed up with fillers, stabilizers, sodium, preservatives, artificial colors and artificial flavors. They’re a veritable mish-mash of chemicals and additives... a “fake food” so to speak. A three-ounce regular hot dog has 16 grams of fat – seven of them saturated.
If you simply must have a hot dog, these days, you can find low fat hot dogs or turkey dogs by companies such as Healthy Choice. However, keep in mind that all hot dogs – low fat or not – are processed meats. The same rule that applies to carbohydrates applies to proteins as well; that is: Natural foods are always better than refined foods. Stick with natural lean proteins like chicken breast and egg whites and avoid the refined and processed meats as much as possible.
Hamburgers, while they may be made from real meat, are made from some of the fattiest meat available. There’s no such thing as “lean ground beef.” Even the leanest beef is still relatively high in fat. Read the labels and do the math for yourself.
Oh, one last thing…The nitrites used to cure the hot dogs have been linked to cancer.

11. Cookies, cakes, pies

Cookies, cakes and pies fall into the same categories as donuts – fat and sugar joined at the hip (and they’ll end up on your hips too, if you’re not careful!) Just because they’re baked and not fried doesn’t mean they’re any better.
Fat and sugar is the worst of all food combinations and they’re both found in abundance in cookies, cakes and pies. They also harbor untold amounts of dangerous trans fatty acids.

12. Sugary breakfast cereals

Most of the boxed cereals found in supermarkets contain large amounts of sugar and some contain more than 50% sugar (sugar smacks have 53% sugar). Cereal manufacturers are very clever in their marketing, making many cereals appear much more healthy than they appear by “fortifying” them with vitamins and minerals. Oh, lovely – you now have vitamin-fortified sugar!
Before you eat any cereal, read the ingredients list and see how high sugar appears on the ingredient list. Then check the “Nutrition facts” panel.
There are actually only a small handful of national commercially branded cereals that are made from whole grains and are sugar free. If you shop
at a health food store instead of in your local supermarket, you are much more likely to find a healthy, whole grain, sugar free (or very low sugar) cereal. But watch out – some of the health food store boxed cereals are sweetened with fruit juice or fructose. Although this may be an improvement over refined white sugar, this can really skyrocket the calories.
Although there are some good boxed cereals available, you may find it interesting that bodybuilders and fitness models – among the leanest athletes in the world – almost never eat boxed cereal – even the better brands. Instead, they opt for unsweetened old fashioned oatmeal (not the flavored, sweetened packets). This might surprise you, but most commercial breakfasts cereals, with their hidden sugars and clever marketing, are foods that turn to fat. Leave em on the shelf!

The Most 12 Types Of Foods That Turn To Fat

1. Ice Cream

I’m sure a lot of people will be mad at me when they see their beloved ice cream as number one on the hit list of the foods that turn to fat, but here goes: Ice cream is Bad news with a capital B! Ice cream is loaded with fat, sugar and way more calories than you need; an evil fat-storing triad. Not to mention, the artificial colors, artificial flavors, preservatives, emusifiers and stabilizers.
Now let’s talk about the fat. One cup (that’s a pretty small serving you know), contains approximately 350 calories and 20 grams of fat – mostly saturated. And that’s just regular premium vanilla ice cream. A cup of Chocolate Ice Cream has 660 calories and 36 grams of fat.
You can have your ice cream and eat it too, you just have to watch your portion sizes, read labels, choose your brand carefully, and go with a reduced fat or even a fat free version.

2. Fried Foods

All fried foods are really BAD NEWS! (with all capitals!) Fried foods are harmful in more ways than one. First of all, they are high in calories and mostly fat. Take a McDonald’s super size fries, for example. Polish off the whole batch and you’ve got yourself 610 calories and 29 grams of fat, 10 of them saturated. Large Burger King hash browns – 390 calories and 25 grams of fat, 15 of them saturated. KFC fried chicken breast (extra tasty crispy) – one serving alone sets you back 470 calories and 25 grams of fat.
Folks, stay the heck away from anything fried!

3. Donuts and pastries

Like ice cream, doughnuts are one of the all time no-no’s when body fat reduction and good health are your goals. Doughnuts contain that king of fat storing combinations: refined sugar and saturated fats.
A small plain or powdered donut contains about 170 calories and 10 grams of fat (by the way, that’s over 50% fat by calories). Your larger donuts contain anywhere from 200 to 420 calories and up to 22 grams of fat – much of it saturated.
The flour in donuts, of course is white flour – stripped of any nutritional value with no trace of the original whole grain left intact. And heaps and heaps of sugar are added on top to add insult to injury.
Donuts also contain chemical agents designed to keep them soft, mono and diglycerides
If you want a chemical cocktail loaded with fat, sugar and calories, donuts fit the bill nicely. By the way, did you know they deep-fry those things? And one more thing; did you know a Cinnabon has 670 calories and 34 grams of fat? Stay away from Cinnabons, pastries, éclairs and anything else in the “donut family.”

4. White sugar, Candy and sweets

One of the biggest misconceptions in weight loss is that carbohydrates make you fat. This is an incorrect statement. A correct statement would be; refined carbohydrates make you fat… and that means white sugar, candy and sweets. Of course, calories are the bottom line… it’s not necessarily sugar that makes you fat, it’s too many
calories that make you fat. But guess what? Refined carbs are incredibly calorie dense, making it extremely easy for you to eat too many calories.
Even if you could “get away with” eating sugar because your calories were below maintenance, you wouldn’t want to. You see, sugar is “empty calories.” No vitamins, no minerals, no fiber, no nothing… just calories.
Refined sugars wreak havoc with your blood sugar levels and they increase insulin levels, which can also increase fat storage and prevent stored fat from being released.
If you made only one change to your nutritional habits today… that is, to reduce your sugar intake… the difference in your health, energy levels and body composition would absolutely blow your mind. Get the sugar out!

5. Soda

It was 1767 when British Scientist Joseph Priestly discovered how to carbonate water. Quite simply, pressurized carbon dioxide gas is pumped through the liquid and that’s what creates the bubbly fizz so many people have come to love.
Since then, soft drinks have become a multi-billion dollar industry all around the world. In fact, Coca Cola is one of the most valuable and recognized brands in the world. According to the Beverage Marketing Corporation, the total consumption of carbonated beverages in 2001 was 10.3 billion cases. The average person consumes... get a load of this… 55.7 gallons of the fizzy stuff every year. But what’s good for the cola companies definitely isn’t good for what ails you.
Soft drinks are mostly water, but the amount of sucrose and high fructose corn syrup used to sweeten regular soda is more than enough to do its share of damage.

6. Fruit “drinks” and other sugar sweetened beverages

Don’t drink your calories, especially if they’re full of sugar! And don’t be fooled by the labels that say, “Contains real fruit juice.” Do your homework and read the ingredients list. If you see sugar, sucrose, corn syrup or high fructose corn syrup on the label, STAY AWAY!

Too be continued...

The Most 10 types of Foods That Burn Fat Part 2

6. Fresh Fruit

Whole fruits are a fantastic, healthy food suitable for nearly any fat loss program. Although there are some “guru’s” in the bodybuilding industry who claim, “fruit is fattening,” this statement is somewhat misleading. It’s true that a diet of mostly complex carbohydrate will give you better results than a diet of mostly simple carbohydrates, but that’s not the same thing as saying “fruit is fattening.” Although fruits are simple carbohydrates, they are natural simple carbohydrates. Most fruits are low in calories, low in carbohydrate grams (compared to starches) and high in fiber. when you’re on a strict fat loss program and your calorie allotment is small. Fruits like apples, peaches, grapefruits, and oranges, at only 60-80 calories apiece (or less), are a great addition to almost any nutritional plan.

7. Skim milk & nonfat dairy products

“Dairy products” cover an entire category of foods including milk, cheese, yogurt, sugar free frozen yogurt, and cottage cheese. To make it on the BFFM “approved” list, a dairy product must be labeled “fat-free,” “skim,” or 1% lowfat. Whole milk dairy products are not allowed, as they are high in fat. Even 2% low fat milk is still 37.5% fat by calories.

8. Chicken Breast (and Turkey Breast)

Chicken and turkey are probably the number one most popular protein sources among bodybuilders and fat loss seekers. Remove the skin and get the light meat found in the breasts. The thighs are higher in fat and calories. Naturally, your poultry should be broiled, grilled, or roasted and not fried.

9. Egg whites

The name of the game in fat-burning, muscle-building nutrition is to eat a lean protein with every meal. With zero fat, egg whites are as lean as lean proteins get. Egg whites are right up there with chicken breasts as one of the top three lean proteins of choice for losing fat and gaining muscle. Eggs are a super-high quality protein. The problem with whole eggs is the high fat and calorie content. Fortunately, 100% of the fat is in the yolk, while the protein is split evenly between the yolk and the white. This doesn’t mean you have to throw out all your yolks, but it does mean you should limit your yolks. I’d recommend one yolk for every six whites you eat.

10. Fish and shellfish

Many people complain about the lack of variety in a bodybuilding-style or fat-burning diet, which typically has you eating egg whites, tuna and chicken day in, day out.
What most people don’t eat enough of is fish and seafood. By using different types of fish and shellfish as protein sources, you can add an incredible amount of variety a well as getting those valuable good fats.


In The Next Post
                The Most 12 Types Of Foods That Turn To Fat

The Most 10 types of Foods That Burn Fat

1. Oatmeal

If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis. What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.

2. Potatoes

Potatoes have earned an undeserved reputation as a food to avoid on a fat loss program. But think about it; Potatoes meet every criteria of a great carbohydrate: potatoes are a complex carb. They are all-natural. They contain fiber, vitamins and minerals. They are filling. They are low in calories. So why do people avoid them? One reason is because they confuse a dry potato with a loaded potato. Smother a potato with butter, sour cream and bacon bits and then you’ve got yourself a fattening, calorie-dense ensemble. Eat it dry or top it with Butter sprinkles, salsa or your favorite low fat, low calorie topping and you can’t go wrong.

3. Brown Rice

Brown rice is another staple food of bodybuilders and you often see the “muscled ones” chowing down platefuls of rice, both in season and out of season (in smaller quantities during the “cutting-up” season). Prior to contests, bodybuilders sometimes reduce the amount of rice (starchy carbs) and add in more green veggies (fibrous carbs), but rice is a solid year round staple, as long as you keep your calories in check. Obviously, this means avoiding fried rice or other rice dishes that have added fat and calories. Steamed or boiled rice is the way to go.

4. 100% whole wheat and whole grain products

The “baseline diet” can and should contain a wide variety of bread products with one condition: They must be made from 100% whole grains (and the label must say, “100% whole wheat” or “100% whole grain” as the first ingredient). White bread and anything made out of white flour is not allowed in any quantity on this program (except the occasional planned “cheat meal”). If you’re particularly carb-sensitive, then bread – even the whole wheat variety – is one of the first things to go.

5. Green fibrous vegetables (broccoli, green beans,  lettuce, etc)

Fibrous carbs are your number one choice for fat burning carbohydrates. Green vegetables, also known as fibrous carbs, hardly contain any calories (they have a low calorie density). It’s virtually impossible to overeat green vegetables. Eat them liberally and eat more of them late in the day. A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.

Too be continued...

You May Need Chocolate :)))

Semi-Sweet Chocolate

i got many questions regarding the Semi-Sweet Chocolate
It is chocolate with zero or much less milk than milk chocolate. The U.S. has no official definition for dark chocolate but European rules specify a minimum of 35% cocoa solids.
Dark chocolate can be eaten as is, or used in cooking, for which thicker, more expensive baking bars with higher cocoa percentages ranging from 70% to 99% are sold. Dark is synonymous with semisweet, and extra dark with bittersweet, although the ratio of cocoa butter to solids may vary.

the famous trade mark which you can find in any market is "Lindt"

http://www.lindt.com/int/swf/eng/products/excellence/

Your Future Looks Great Part 2

Calcium is a weight loss wonder

Calcium is another doctors’ secret. When your calcium levels are low, a hormone called PTH (parathyroid hormone) and vitamin D both increase in your blood.
High levels of PTH and vitamin D are seen during food shortage situations.
This means that your body is in “starvation mode,” and will protect itself by storing more energy as fat for later use.
And that’s exactly the opposite effect that we want when trying to promote fat-burning in the body.

It’s All in Your Mind

Carbohydrates are addictive. The more you eat, the more you want. And it may be all in your mind- or more precisely, your brain.
Carbohydrate consumption raises the level of a brain chemical called serotonin.
Serotonin is a calming chemical, and promotes feelings of well-being and satisfaction.

You May Need Chocolate!

Chocolate contains and releases chemicals that improve circulation and promote feelings of being loved.
Everyone needs to be spoiled a little once in a while. And taking a little bit of something so delicious can help you avoid binging on high carbohydrate foods. But you have to be a little careful and sensible with this secret.
Too much chocolate, or the wrong kind of chocolate, can take you right out of fat-burning mode.
The right kind of chocolate to treat yourself with occasionally is semisweet dark chocolate. It can help get you through those cravings for something sweet.
A serving of approximately 10 semi-sweet baking chocolate chips contains 9 grams of carbohydrate and 4 grams of fat. But used as a “medicine,” they can actually help when you need to treat yourself, or you feel like you just have to have something sweet.
Here’s the trick- take 10 of these delicious dark chocolate morsels and eat them very slowly. Try not to chew them at all. Just let the sweetness dissolve in your mouth, and savor it.
Pay attention to how it makes you feel- loved and “treated” to something special. Then, put the rest of the bag away.
Remember, just a tiny bit of semisweet chocolate before you have cravings is sufficient, and helpful. :)

Your future looks great!

Weight Loss Diet Nightmare Fact
A weight loss diet is a long-term commitment to new habits and health. If
you cannot commit yourself to two years of maintenance after the weight is off, it is better not to diet at all, because the backlash weight gain can leave you heavier than when you started.
Our bodies establish weight “set points” over time. Once you lose weight, you need to maintain that weight for at least two years before your body adjusts fully to its new set point. This is why most dieters gain back the weight they have lost, and even a few more pounds.


Water, Water Everywhere
Incredible as it may seem, water is quite possibly the single most
important catalyst in losing weight and keeping it off. Although most o f us take it for granted, water may be the only true magic for permanent weight loss.
Pure water consumption is critical to your health, and to burning fat. When you are dedicated to your weight loss program, you will need to consume more water that when you are maintaining your weight. Water keeps your cells and tissues hydrated, helps to detoxify your body, and is crucial for elimination.
And don’t worry about “water weight gain.” Here’s the secret: 
your body only retains water when it does not get enough water :).

• Drink at least 8 to 12 cup every day This is so important for your fat loss program.
• Try to replace other drinks- especially canned soda and sugerud jucies with water instead. "Trust me its work"

Lets Get Start

Lets Get Start Guys

Eat More, and More Often
Overweight people just need to eat less, right? Wrong! In fact, studies show that many overweight people eat no more than thin people.

Eat before you get hungry
Eating more of the right foods, more often, will cause your body to stay in fat-burning mode, and allow you to lose weight without getting hungry.

When you eat is almost as important as what you eat
Timing is everything. Pay attention to your body. Notice your hunger and craving cycles throughout the day. You can avoid failure (throwing your body out of fat-burning mode) by nibbling slowly on small amounts of the right foods- lean protein and good fats- before your hunger and craving cycles kick in.

Lose weight while you sleep
Watch what you eat before bedtime. It’s best to stop eating 3 to 4 hours before you go to bed. Your body releases human growth hormone during sleep. Human growth hormone helps build lean muscle mass and is very important for your overall health. Elevated blood sugar at night can decrease or cancel the release of this vital hormone.

Skipping breakfast can make you fat
If you think skipping breakfast will help you lose weight, think again! New studies show that breakfast - especially a cereal breakfast - is associated with better weight control. And according to a study presented at the American Heart Association’s annual conference, eating breakfast may reduce your risk of heart disease, diabetes, and obesity. Researchers found that obesity and insulin resistance syndrome rates were 35 percent to 50 percent lower among people who ate breakfast every day compared to those who frequently skipped it.