7 Ways to Naturally Lose Weight

7 ways to Naturally Lose Weight

You want to lose weight but are not sure where to start? Here are 7 ways to help you lose weight naturally.

1. Sleep for 8 hours: Many studies have shown that an erratic sleeping pattern can disturb the physiology of your body. When you do not get enough sleep it may lead to cravings and an unnecessary consumption of calories. Also, lack of sleep can cause imbalance in your hormonal levels and can slow down your metabolism. Therefore, sleep for a minimum 8 hours a night to avoid cravings and empty calories.

2. Stay hydrated: Consuming enough water keeps you hydrated and helps your internal organs function properly. When fully hydrated your body eliminates waste more effectively, which can make the digestive system more efficient and can help you in losing weight. Recommended amount of water is 10-12 glasses per day.

3. Green Tea: Green tea is a good source of antioxidants. Polyphenols present in green tea have anti-inflammatory and anti-carcinogenic effects. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine than tea/coffee. It is also known to have different health benefits such as preventing stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.

4. Increase Protein intake: Protein takes longer to get digested and therefore keeps you full for longer. However, increasing protein intake does not mean that you have to reduce your carbohydrate intake. Your body needs carbohydrates to produce energy and protein to build muscles; therefore, it is required to keep a balance between protein and carbohydrates. Good sources of protein include eggs, milk, yoghurt, cheese, beans, fish, soy and lean cuts of chicken and beef. But to balance their protein content include vegetables, multigrain bread or chapattis in your meals in combination.

5. Avoid Sodium: Sodium is a mineral which maintains the electrolyte balance of your body. But excessively consuming foods high in sodium leads to water retention in the body, thus increasing your weight on the scale. Limiting the amount of sodium in your diet can help your body to expel the retained water. Major source of sodium in diet is table salt which is 40% sodium and 60% chloride. Other sources of sodium include packaged potato chips, pickled food, cured meat, salami, and various fermented sauces like soya sauce.

6. Avoid Simple Carbohydrates: Simple carbohydrates are simple sugars which easily get digested in the body. Therefore, you may start feeling hungry soon. This can lead to over eating. Processed and refined foods are high in simple carbohydrates. These foods include white bread, potato chips, etc.

7. Regular Exercise: Regular exercise helps in burning fat from your body. Make it a routine to exercise for a minimum of 30 minutes a day. It will also help you in maintaining your hormone levels, avoiding sugar cravings and keeping yourself fit. Incorporate these tips in your daily routine to lose weight naturally.

 Source: http://www.fitho.in/7-ways-to-naturally-lose-weight/

10 ways to beat the onset of middle-age spread

By Simon Keegan, Michelle O'Connor

Spare tyre, muffin top, love handles, whatever you call it, middle-age spread isn't a myth. Women are most susceptible to it at 38 and men at 44, a study has found

Dr Sally Norton, a leading NHS weight-loss surgeon and creator of vavista.com, a weight-loss website, says: “Most
middle-aged people show a steady weight gain of 1-2lbs a year.”
But the good news is you can counteract your thickening midriff by following these tips from health and fitness experts.

1. Go back to basics on portion sizes

“Use a smaller plate and don’t have second helpings,” says Sally Norton.
“And use these easy tips to help work out portions: a meat portion (3-4oz) equates to the size of the palm of your hand, while a portion of carbs, fruit or veg is about the size of a fist.”

2. Keep active

A study from Johns Hopkins University in the US found that older people who take even moderate exercise dramatically lower their risk of heart disease and diabetes by lowering their abdominal fat.
Start by walking at least half an hour a day, five to seven times a week. Initially, this can be broken down into three blocks of 10 minutes.
To increase your stamina, you can introduce interval training where you alternate between two paces – for instance, two minutes of fast walking followed by two minutes of slow.
And personal trainer Scott Laidler urges us to take a look at our lifestyle choices.
“Walking, cycling, dancing – even housework – could be enough to burn a significant amount of fat,” he says.
“A game of badminton, for example, can burn up to 200 calories in just 40 minutes while a game of golf burns around 238 calories an hour.”

3. Sleep well

According to Carin Hume, diabetes specialist dietitian at the London Medical Clinic, research consistently shows that getting less than seven hours’ sleep per night increases the risk of obesity, heart disease and diabetes.
“And, when we are sleep deprived, we make poor food choices, such as craving refined carbohydrate foods. But climbing into bed early with your iPad doesn’t count, as artificial light from electronic devices stimulates the brain and keeps you awake.
“Ideally, switch off all screens at least 30 minutes before going to bed.”

4. Deal with stress

One of the reasons fat accumulates around the midriff is the presence of the stress hormone cortisol, says women’s health expert Dr Marilyn Glenville (marilynglenville.com).
Adrenaline and cortisol are released by the brain to provide energy to allow us to react swiftly to dangerous situations.
But a side effect is the creation of fat and glucose that has nowhere to go if it’s not used up. This tends to settle around the tummy.
Unfortunately, the brain doesn’t distinguish between real threat and daily stresses such as running late for a meeting, money worries or overwork. Over time the result is a build-up of fat that many of us never really burn off.
By eliminating as much stress as possible from your daily routine, you’ll reduce the levels of cortisol released.
Also, consider taking up yoga. Research from the Fred Hutchinson Cancer Research Center in the US found that the popular exercise helps prevent middle-age spread and assists weight loss in 45 to 55-year-olds.

5. Rethink your diet

Processed foods, especially cakes, biscuits, fizzy drinks, white bread, rice and yogurts with sugar all contribute to a thickening waistline, according to Dr Glenville.
“Try choosing high-fibre alternatives, such as oats, wholemeal bread and brown rice, which release energy slowly so it’s less likely to go straight to the midriff,” she says.
A study in the American Journal Of Clinical Nutrition showed middle-aged people who ate the most white bread and other highly refined foods saw their waistlines expand three times more than those who consumed the same number of daily calories from less processed foods.
Over a year that’s about half an inch. But don’t think that shunning fat will help keep you trim.
To burn off weight effectively, you need to eat the right type of fat.
That means adding olive oil, avocados, nuts, seeds, oily fish and eggs to your weekly shopping list.

6. Don’t sit down too much

Carin Hume says being sedentary for too long decreases the activity of an enzyme called lipoprotein lipase, which helps us burn fat – as well being important for bone mineral density.
She says people should embrace opportunities to stand, such as not sitting on public transport and walking while talking on the phone.
Devices such as the Jawbone wrist band (£64 from amazon.co.uk ) vibrate if someone is sedentary for longer than the time specified by the wearer.

7. Have breakfast late

Health coach Michele Kaye ( michelekaye.com ) says you should avoid eating at least three hours before going to bed and then delay breakfast so that you are fasting for around 16-18 hours. This makes the body tap into its glycogen stores for energy which, in turn, makes it burn fat.
“The effects are further magnified if you exercise before breaking your fast,” she says.
Michele adds that delaying breakfast in this way can make all the difference to shedding excess pounds. It can also help reduce cravings for sugary foods.

8. Only drink at the weekend

A study by University College London found that regularly drinking a bottle of wine over the course of an evening could add an extra four inches of fat to your waist in a year.
James Duigan, celebrity trainer and author of Clean & Lean Flat Tummy Fast! (Kyle Cathie, £12.99), describes alcohol as a fat bomb for the tummy. “It’s pure sugar, which goes straight to your waist and stops you burning all other fat until the booze has been processed,” he says. Try to have four alcohol-free days a week.

9. Build muscle

We begin to lose muscle mass naturally at around 40, says Scott Laidler.
“This is a problem because lean muscle tissue requires a lot of energy to maintain so, unless you eat less to equate for the muscle loss, you will begin to gain fat because you’ll have a calorie surplus.
“Regular strength training will help counteract this muscle loss. You can do this by using your own body weight (squats, lunges, press-ups, etc), resistance machines at the gym and kettle bells and free-weights.”
It might be worth investing in a couple of personal training sessions to be shown the right moves that will make a difference.

10. Eat protein at every meal

While the body can store fat and carbs, it can’t store protein. If you don’t eat enough of it regularly, the body will “take” protein from the muscles.
Eating protein at every meal will not only help maintain muscle mass but will keep you feeling fuller for longer, according to Sally Norton.
“Aim for around 100g of protein a day,” she says.
“As a rule of thumb, a chicken breast contain 25g, an egg 12g and a tin of tuna 40g.
“Cottage cheese, Greek yoghurt, nuts and beans are also good sources.”

Source: http://www.mirror.co.uk/lifestyle/dieting/success-stories/10-ways-beat-onset-middle-age-4599835

The 10 Healthiest Foods For Men

The 10 Healthiest Foods For Men

The average man requires certain nutrients to function at his best, be healthy, build strong bones, maintain muscle mass and elasticity, and to keep internal systems running at their best.

These nutrients come almost exclusively from the foods you eat, which is why it is so important to include these in an everyday diet. When a man is able to include the right foods in his diet, he will look fit, feel great, and be healthy, especially as he goes into the senior years.

It is important to understand that when the wrong foods are consumed, it can greatly compromise your health and result in a lack of energy for everyday life, and premature aging.

Get healthy, regain your strength and vitality by doing something as simple as adding the following super foods to your daily meals.  

1.      Lean Red Meat: Despite what may be in the news about red meats, they can actually be good for you when the right kind are eaten in moderation.

Enjoy lean cuts of steak, and 7% fat beef burgers, as these are a great source of protein with just a small amount of fat.

The amino acid leucine, which is known for building strong muscles, is also found in red meat. Be sure to add only the leanest cuts of red meats to your diet to avoid intake of unnecessary fat.

2.      Cherries: The juices of these delicious fruits are great for soothing sore muscles after a rigorous workout or a long day at the office. Cherry juice has the same anti-inflammatory effects of many medicines prescribed for inflammation and chronic pain.

The best part is that unlike these medications, cherry juice comes with absolutely no side effects. Add these fruits to your fridge during the summer months when they’re ripe and juicy.

Pure cherry juice with no additives can also be found in most stores throughout the rest of the year.

3.      Shellfish: Though potentially harmful to pregnant women and young children, shellfish can work wonders for the male body.

Shellfish have high levels of zinc, which is necessary for a healthy heart, muscles, and the reproductive system. When zinc levels are low, it could lead to a low sperm count and compromised fertility. If you cannot eat shellfish you can also receive the needed amount of zinc through other foods, such as, chicken, nuts, and seeds.

4.      Avocados: This fruit is smooth, delicious and high in good fats, or monounsaturated fats, which combat the negative effects of total cholesterol and bad cholesterol, or LDL.

With these in your diet, you can maintain clean arteries, as well as, reap the benefits that good fats have to offer. While it is important to have some fat in your diet, you don’t want the wrong kind. Instead, add these delicious fruits to salads, sandwiches, omelets, and more.

5.      Chocolate: If you’re a guy with a sweet tooth, this super food is great for you. The right kind of chocolate can help improve blood circulation and provide you with a good source of antioxidants.

Dark chocolate is the best type to eat because it contains flavanols that have been proven to stave of high levels of bad cholesterol, increase blood flow, and even maintain healthy blood pressure.

When blood flow is poor, it can lead to erectile dysfunction, as well as, heart problems. By adding at least one ounce of dark chocolate to your daily diet, you can improve heart health, your sex life, and more.

6.      Dairy: Dairy products like milk and yogurt are some of the healthiest foods for men because they are a great source of leucine. The whey found in milk and yogurt contain high levels of this muscle building amino acid, as well as, protein, potassium, and a healthy dose of friendly bacteria that promote a strong digestive system.

7.      Fish: Salmon, sardines, halibut, and herring are all fish high in omega-3 fatty acids. These healthy fats are responsible for maintaining heart health by cutting down bad cholesterol levels and reducing the risk of heart disease.

Add at least two servings of fish containing good fats to your diet throughout the week for the best results.

8.      Bananas: These fruits are high in potassium and contain lots of vitamins and nutrients that guys need to stay healthy. The potassium in bananas is needed to perform smooth muscle contractions and it also promotes bone health and healthy blood pressure.

9.      Tomatoes: Chocked full of lycopene, a nutrient that may be able to protect against some forms of cancer, tomatoes are a delicious fruit (it technically is, though we consider it a vegetable) that can be added to a diet in a number of ways. 100% pure tomato juice, fresh sauce, and raw tomatoes may be able to reduce your risk of developing prostate cancer as suggested by some studies.  They’re also great for overall body health because they add a blast of vitamins and nutrients to every meal with very little calories.

10.  Potatoes: Hardy, delicious, and filled with essential nutrients to boost energy and overall health, potatoes are one of the easiest foods to add to your diet.

They contain high levels of vitamin C and work against free radicals that find their way into the body. Plain baked potatoes are the best option, as butter and sour cream are so high in fat. But, you can add fresh salsa, reduced fat cheese, and herbs and spices to add extra flavor. 

10 Minute Workout To Lose Belly Fat

If you want to start a quick and easy workout to kick start you're new fitness lifestyle or weight loss program you should try this. It only 10 minutes a day so you have no excuse.
Good luck.

Fitness Truths: fat-loss myths debunked

Forget endless cardio sessions; if you want to burn fat it's just as much about the food you eat and the weights you lift, says our fitness blogger Jean-Claude Vacassin

Photo: Rex

With promises of 15-minute fat loss workouts, two-minute routines and adverts for the latest workout trend or craze guaranteed to get you in shape in double-quick time, the world of women's fitness is a minefield. But how much of this stuff will actually hold up and how do we separate the good from the bad and the ugly fitness truths?

In truth, much of it is unlikely to work for most people most of the time. In fact, I'd stick my neck out and say that most of what is written about women's fitness is sensationalist stuff that falsely promotes the idea that fitness can be achieved on the quick, and that you need certain gadgets or systems to get into shape. Neither is true.

On the whole, a more positive and sustainable message is permeating mainstream female fitness, but there are still a few myths that we hear regularly that don't stack up, either in research or in practice. Here are three of the most common ones:

1. Lifting heavy weights gives you bulky muscles

It's true that there are exceptions to the rule, but most women who use resistance training as part of a general fitness programme can't and won't gain more than a couple of kilos of lean mass (muscle, bone, connective tissue... you know, all the good stuff), even if they wanted to. This is clear from both the extensive research that has been carried out, and the evidence from increasing practical application.

It is highly unlikely - almost a certainty, in fact - that doing a few sets of challenging weights a couple of times per week is going to see you pack on pounds of muscle, especially if you add some cardio to the mix. Adding muscle doesn't happen by accident, you have to actually want to do it. Lack of calories and poor sleep, together with an unfavorable hormonal environment for example, mean that many women find it very difficult to increase muscle size, even if they wanted to.

Anyway, adequate lean mass is hugely beneficial for women as they approach their thirties and beyond. You certainly don't need muscles in gorilla-like proportions, but you do need enough to maintain good posture, keep you strong and keep your joints stable.

2. Cardio is the best form of exercise for fat loss

Despite extensive research and growing opinion to the contrary, we're still being told that weight training makes you big and cardiovascular training makes you thin. And if you want to burn fat you need to do lots of steady cardio training, best done at a moderate intensity performed in the 'fat burning zone'.

In truth, successful fat loss will be largely down to your diet, not your cardio approach. Plenty of people get themselves in great shape without doing any traditional cardio - some with absolutely no form of cardio training whatsoever. It's one tool in your armoury, but it's not the only way, and it's certainly not the most efficient way.

What works for one person will not always work for another so it's impossible to say that one training method always trumps another for a specific goal. But, if I were going to do a simplistic hierarchy of fat loss it might be:

1. Nutrition 

2. Resistance training
3. Interval training
4. Steady cardio training.

You'll notice that nutrition comes first and traditional steady state cardiovascular training is last. It's not that it's not beneficial - of course it is - but in terms of effectiveness and efficiency we see better results when people combine nutrition and resistance training.

3. Core training burns belly fat

You cannot burn fat in a particular area by doing exercises that try to isolate that body part; doing crunches will not target fat that is stored around the abdominals, for example. A toned stomach will only show if your body fat is low.

It is simply not true that crunches, sit-ups, planks and other core exercises alone deliver great looking abs and that if you want a great looking midsection you need to perform these exercises regularly, focusing on high reps for toning. Whilst perhaps beneficial for reasons such as core strength and stability, isolation movements like crunches and planks do very little for fat burning around the stomach. They don't cause enough metabolic disturbance, which is key in forcing the body to change.

Sure, you need to condition the abdominals, the same as any other muscles, but you do not need to spend hours focusing on specific core exercises. If there is injury or weakness more focus might be needed, but a little is enough for most healthy people. Instead, prioritise big multi-joint exercises and don't overdo the isolation stuff, which in itself can lead to problems. Be sure also to balance abdominal exercises with lower back ones to maintain balance.

Source: http://fashion.telegraph.co.uk/beauty/news-features/TMG10858721/Fitness-Truths-fat-loss-myths-debunked.html

Weight Loss Stories - Rachael Partridge Lost 20 Pounds

Name: Rachael
Age: 23
Family Status: Single
Occupation: Personal Trainer
Location: Michigan
Height: 5'2"
Starting Weight: 160 pounds
Current Weight: 140 pounds
Pounds or Inches Lost: I lost 20 pounds!

Rachael's Weight Loss Story!
I’d like to share my story with you so you will know everyone has to start from somewhere. People do not just wake up and "be awesome", as much as we would like to pretend we can do that, there is no such thing.
All throughout high school I was a 3 sport athlete; 2-a-day practice was my thing. My senior year of high school I became a member of Snap Fitness in Belmont, Michigan. I got into a great routine and every day after school I would head to the gym. I would stay on ANY cardio machine for at least 45 minutes and make my round on the machines and then be on my way. I lost a few pounds here and there but was mostly using the gym as my "get away" time for a stress reliever. I soon moved out of my parent's place and into my cousin's house in Hudsonville which was right across the street from the Georgetown Snap Fitness location!

At the time I also changed jobs and my routine quickly went from going to the gym every day to paying the gym for 2 complete years and not going more than 3 times (WITHIN 2 YEARS!). I was the member the gym loved; I paid my monthly dues, but never came in! I was working at a bar in downtown Grand Rapids and was working night shifts. The gym was open 24/7, but who really wants to work from 4:30pm to 5:00am and then go workout for an hour. Trust me, I’ve tried it and it ain't happening! All I wanted to do was go home and sleep, wake up and repeat. Because of this way of living, on came the pounds.
A little over 2 years ago I was on my way home from a road trip with my brother and couldn’t fit into any of my clothes. Again, I lived across the street from the gym, paid the membership dues but never went. Coming home from a southern state where you are always wearing shorts, tank tops or even swimsuits, you’re always revealing a lot more skin than normal. That’s when the judging began, not from others but from myself. I couldn’t fit into anything! I’m young and I should be able to run a mile. I thought maybe if I just don’t eat I could get down to the weight that I wished to be. Maybe then guys would be interested in me. I judged myself up and down. About 5 hours away from the Michigan line I got on Facebook and messaged the Georgetown Snap Fitness about personal training.
Within a few hours I got a response back from the gym. I setup an appointment and was ready to rock-n-roll. This began my training journey. I met with Jeff twice a week, but going back to where I was in high school thinking, "I know how to workout, heck I played three sports, practiced twice a day and even on the off season" so BRING IT!" At my first session, about 15 minutes into the workout I THREW UP! I never threw up during a workout before! I gave Jeff one goal, I wanted to be able to run a 5K. I’m in my 20’s and I should be able to run a 5K no problem! I was also 32% body fat, and weighed about 166 pounds. This is the heaviest I have ever been! A goal weight for myself, at the time, was 135 pounds. That means I had to lose AT LEAST 31 pounds to just meet my goal weight. I had not seen 135 on the scale in YEARS.
About 9 months later of pushing myself day in and day out with workouts in the gym, changing what I was eating, and doing extra work outside of training, I finally hit the 20 pound loss mark. Long story short, I went from not being able to run a mile to now training for my second marathon (26.2 miles). I'm down to 18% body fat and I now weigh 140 pounds. I still have not met my 135 pound goal weight, but my goals for training have also changed.
I share my story to help all of you who are on your own weight loss journey to understand that goals DO NOT COME OVERNIGHT. I’m 2 years into training and STILL have not met my goal weight. I struggle with diet and exercise just as much as all of you! Although I am a trainer, I am the furthest away from being any super hero, although I may think I am at times, I’m not. I would like each and every one of you to know that I have been through exactly what you are going through and I am here for you at any time, any day of the week! Goals take time to meet and being awesome does not come overnight! If you have a goal weight, a race or a competition that you would like to compete in, then GO GET IT!

Rachael's Weight Loss Interview!

When did you become unhappy with your weight?

I was on a spring break trip with my younger brother when I was 20 years old and could not fit into my clothes.

What made you decide to lose weight?

Feeling like I was being judged. Also not being able to fit in my clothes. The scale was 40 pounds away from being 200 pounds! At the rate it was moving up, I would have been that heavy in no time!

What were the most important changes you made to lose weight?

Going to the gym on a regular basis and watching what I eat.

What was most challenging about losing weight?

Keeping a food journal and not eating when I am bored, upset or mad.

How long did it take you to start to see results?

A little over a year.

How long did it take for you to reach your current weight?

Two years.

How long have you maintained your weight loss and how do you do it?

Going on 3 months. I stay consistent with eating clean and working out.

What keeps you motivated to continue your weight loss success?

My personal trainer, friends, family and pictures of where I want to be in the fitness industry.

How has your life changed now that you've lost weight?

I'm happier and I have more confidence. I think differently about what I am putting into my body.

Do you have any advice for others who are trying to lose weight?

Just keep going! Weight loss is not a straight shot and you will go up and down, so keep going. Also, YOU are the only one keeping YOURSELF from your goals, LOCK IT UP and push it!

How did ShapeFit help you reach your weight loss goals?

ShapeFit's weight loss stories are very inspirational.

Rachael's Weight Loss Tips!
Weight loss tip #1:

Lock it up.

Weight loss tip #2:

Just do it.

Weight loss tip #3:

Keep going.

Weight loss tip #4:

You against you.

Weight loss tip #5:

Always give your 100%.

Rachael's Weight Loss Eating Plan!
Breakfast:

1 cup vanilla Greek yogurt, 1 nectarine, 3 strawberries, 1 package of oatmeal.

Lunch:

2 ounces of ground turkey, 1 sweet potato, 8 ounces of milk, 1 scoop whey protein.

Dinner:

2 ounces of turkey or a lean meat with veggies.

Snacks or Mini Meals:

Raw almonds, PowerBars.

Nutritional Supplements:

CLA (Conjugated Linoleic Acid), 4 daily C4 (pre-workout), whey protein.

Rachael's Weight Loss Workouts!
Weight Training:

I workout 3 times a week for 1.5 hours and I do full body weight training.

Cardiovascular:

I do full cardio training 3 times a week for 30 minutes. I used to not be able to run a mile (2 years ago) and have now completed 2 full marathons!

Source: http://www.shapefit.com/success/success-stories-weight-loss-rachael-p.html