To lose one pound of body fat, you need to create a 3,500 Calorie deficit so to lose 20 pounds you should burn 70,000 Cal. If you have only one month to do the job, you need to burn an extra 2300 Cal. every day. To get an idea of what it takes to spend those calories, here are calorie burning per hour for different exercises for a 150-lb person (the heaviere people need less time, the lighter ones need more time):
Aerobics: 405 Cal/hour or 5 hours to burn the 2300 Cal.
Please note that doing these exercising, you have to keep your calorie intake at your regular level. If you reduce your calorie intake by 500 Calories a day, the needed calorie deficit will be 2300 minus 500 = 1700 Calories, which are a little bit easier to burn.
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Diet Coke, Fat Burning, and Exercise
Diet coke contains sweeteners and caffeine along with flavorings. The sweet taste raises glucose concentration in the blood before the food has a chance to be digested -- taking them from carb depots in liver and muscles. When the sweet taste is real, the real carbohydrates get into the blood shortly. And if they're not? Being fooled, your body reacts rather vindictively: it forces you to want more calories coming with any food during your next meal.
Now, what happens when you get your diet coke just before exercise? It can be that instead of waiting for your next meal to compensate the loss of carbohydrates from the carb depots, the body will take them from its fat depots and by doing this, it switches on the process of fat burning (lipolysis). Caffeine helps this process a lot. The tricky part is, you should watch how much you eat during your next meal.
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How To Get Thinner, Fast?
Unlike the true body fat loss, looking thinner can be an easier task. Here are a few tricks.
Stop slouching! Good posture improves your look.
Wear:
- clothing all in one color, black color is the best
- shoulder pads and wide necklines
- skirts that fall right at the knee
- long tunics with slim, but not tight pants
Avoid:
- too tight or too shapeless clothing
- horizontal patterns
"Remember after all your efforts in creating that perfect slimming look, walk tall, consider your posture, and beam with confidence," advises the uniquelywoman.co.uk
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Weight Loss Success Techniques
The world is full of weight loss tips. Some are based on scientific data but perhaps the most interesting tips you can get come from the very core of the issue: the weight losers themselves. The School of Medicine, University of Pittsburgh and Health Sciences Center, University of Colorado-Denver founded the National Weight Control Registry -- a project investigating the long-term successful weight loss maintenance. It is currently tracking over 5000 dieters who have lost more than 30 lb. and managed to keep it off for a year or more. Some of the finding can be summed up as tips that can be useful for other people's weight loss. Successful weight losers:
eat average 5 meals a day
keep diary for better self-control, stress reduction, and calorie counting
learn how to eat right
plan to stick with their way of eating for the rest of their life
do not go to extremes
do not eat while not being hungry
drink a glass of water before concluding that you are hungry
walk for at least one hour a day, most of the days
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Exercise To Lose Weight: Calorie Burning
To lose 18 pounds in 60 days, you'll obviously need to be losing about 0.3 lbs a day, which requires burning off of 1166 Cal., every day. Here are exercises you should be doing daily to insure fat burning if you manage maintaining your current calorie intake:
Swim, jog, ski, lift free weights, or do gardening (e.g., digging) for 2.3 hours, briskly
Do step aerobics or power walk, or cycle for 2 hours
Rope-jump, do stair steps, or run 6 mph for 1.5 hours
Bicycle 20 mph, run 10 mph, or in-line skate for 1 hour
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Weight Loss -- Water Loss Or Fat Loss?
Is there such thing as a fast and healthy weight loss program? Some dietitians will tell you there isn't. Why then so many people - maybe the majority of dieters want it this exact way? Usually, the reasons are:
Slimming by a certain date (getting married, going to the prom, attending class reunion, etc.)
Wrongly put new year resolutions
Weight loss being the only criterion of a new, healthy way of eating success
Of these reasons, only number one deserve some consideration. Really, what one can do to lose a certain amount of pounds by a certain date? Let's calculate. Times and again, let's remember that to lose one pound of body fat, one should create a negative calorie balance of 3,500 Cal. Example: To lose one pound a week, you have to either:
consume 500 Cal. less than you do now
exercise to burn 500 Cal. more than you do now
split it 50-50
If you succeed in doing just one of these, you'll lose 2 pounds in two weeks. This is what most of fitness professionals consider a healthy weight loss.
However, most dieters worry not about fat loss but about weight loss, which in the beginning of dieting is mostly water loss. In this case, it is possible to lose up to stunning 5 pounds in just a couple of days -- if you retained that much water and if your diet is able to promote water loss.
Is water loss healthy?
Depends on quantities. To get rid of excess water that makes you bloating is a good thing while getting in the dehydration state is very dangerous. Because of that, never use diuretics other than mild natural ones like parsley, cucumbers, water melon, etc.
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The Body-Mind Weight Loss Approach
As it comes to long term weight loss success, one of big mistakes is to choose a too mechanistic approach: eat this, don't eat that, calorie in - calorie out, etc.
Dieting education, motivation, and support are the three most important component that should be including in any weight loss plan.
Diet education
A study was conducted to determine whether diet education could be an effective supplement todiet counseling resulting in an article in the Diabets journal. Researchers concluded that education, especially computer-based techniques, can provide beter results.
Examples of topics every dieters should learn about are:
Nutrition basics
Stress control and sleep quality
Emotional eating
Body image
Diet motivation
We dieters all have our motives -- to improve health, get in shape for a friend's wedding or class reunion, etc. These motives might be enough to start a diet but how do one stick with his or her own new year resolutions? Here we come to the third component - support.
Diet support
There are tons of support out there. Most good online diets offer forums for their members. There are independent forums specialized in certain diets like the Low Carb Fiends or broad-themed like the Featherish. You can use the Diet.LifeTips.com to start a discussion an any topic. Just read any tip and leave your comment or question in the form provided on the bottom of every page.
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Firming Up Your Arms
Some people have shapely and firm arms without exercise and some exercise but fail to firm them up. Why?
There can be at least three reasons: excessive body weight, wrong diet, and wrong exercise.
No exercise can do any good if your toned muscles are hidden under the flab so there's the only solution: choose a diet that's right for you and lose weight.
If, however, your weight is normal and you do curls and pushups but are still not happy with your arm shape, change the exercise type. For instance, participate in arm-specific sports like rowing, racquetball, tennis, or boxing. These activities help creating "dryer-looking" arms.
Too prevent the skin from loosing, do a dry brush massage and take contrast cold/hot showers.
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Want to Lose Weight But Hate Exercising?
If you hate exercising, then you just didn't find the right one yet. The situation can create a vicious circle: you don't exercise because you hate it and you hate it because you don't exercise.
If you just start you are bound to first bear with it, then like it, then you can't do without. Exercising cause releasing of your body's own chemicals endorphins and you get on high! There's even a term "runner's high" that applies to any vigorous exercise. Before you know it, you can't stop.
Exercising can dramatically improve your looks even without any weight loss. Your posture improves, your movement become gracious, your eyes brighten - and your social life improves. Remember: the way other people perceive you first of all depends on how you perceive yourself.
So how can you start?
Ask yourself: why do I hate exercise? Is this because I don't know how to run or jog, or swim, or dance? If so, can I learn how to do one of those? Join a gym for a free trial (many would offer this option) and figure out what's at least acceptable for you. Or is it because I am too intimidated by the way I look to go to a gym? If so, can I learn how to exercise at home? Visit the betterbodz.com site for free information and strength training plan.
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Diet and exercise for flatter abdomen
Although fitness specialists claim that there's no exercises for reducing specific spots, the abdomen can be an exclusion. The matter is, this is the region of high sensitivity to insulin. If you have the insulin sensitivity problem, the best thing for you is a low carbohydrate diet. In this case, the abdominal fat really goes away first.
However, there ARE exercises to tone your upper abdomen so that when your fat layer disappears, the strengthened muscles will hold the shape.
To read more, I advise you to visit these pages (it's free):
For the diet part: http://bantadiet.com
For the exercise: http://dietandbody.com/Tips_For_Flat_Stomach.html
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Exercising before versus after a big meal
It is better to wait at least 2 hours after a big meal before you start strenuous exercise. However, it's OK and even good for you to walk leisurely instead of sitting idly or going to bed.
There are more than one reason for that. Firstly, it's mechanically challenging for your heart and lungs to work while having such a bulk of a stomach around. Secondly, your blood volume is not unlimited. A lot of blood will go to serve the digestion process leaving less of it to serve muscles, heart, and lungs.
Last but not least, if your meal has been a fatty one, your blood vessels can temporarily lose some of their elasticity thus making immediate exercise dangerous. Doctors know that the risks of stroke and heart attach are increased after rich meals.
Here's a tip to avoid this kind of trouble: exercise *before* meal. Studies showed that just 10 minutes of intensive exercise 30 minutes before fatty meal dramatically reduced the vessel-hardening effect of them.
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Developing a Fitness Plan
There are different ways to develop a fitness plan that is right for you. You can go the whole nine yards: hire a personal trainer, use an online service that can tailor a plan for you, or you can do something more casual – do some research in fitness magazines, check out some fitness Web sites, and talk to friends who are more active.
Any plan should start with a fitness test! Knowing your fitness level helps to exercise exactly in your intensity and duration target zone. Working our at too low intensities are less efficient, while exercising at too high for you intensities can be plainly dangerous.
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Make One Change At a Time
Perhaps the most common weight loss problem is the diet choice. Many people say they tried just about everything and failed. But how did they try? When being asked, they describe combinations of dieting approaches like calorie restriction plus aerobic exercise, then fat reduction plus strength training or complete fasts without any exercise. This way, it's impossible to tell what exactly failed.
If you are a seasoned dieter choosing your next program, make only one simple change at a time. For example, change only exercise routine - do less aerobics but more strength training - but don' change your eating style. If you fail again, change the way you eat but keep your exercise routine. If you limit carbohydrates, don't limit calorie or fat intake and otherwise.
Try to figure out what technique you haven't tried. Here's a sample checklist of possible changes that are worth trying.
- the number of meals a day
- the kind of fat (animal versuls oils)
- the kind of carbs (simple vesrus complex such as whole grains)
- meal timing (main meal in the morning or in the evening, skipping breakfasts or suppers)
- calorie balance (eating more and exercising more as opposite to eating less and exercising less)
- calorie density of foods (bulky foods, containing lots of fiber and water are better appetite controllers than concentrated, rich foods)
- quitting caffein
- quitting artificial sweeteners
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Calorie Burning During Exercises
The simplest formula to calculate how many calories you burn during exercise is the following: (Body weight in kilograms*) x (MET, see explanation below) x (time spend exercising in hours).
MET (metabolic equivalent) is the ratio of the energy spent during exercise to the resting metabolic rate. For example, 1 MET corresponds to calories you burn while sitting quietly, MET=3.3 is for walking at a moderate speed.
From the formula, it is clear that the heavier the person the more calories is being burnt in otherwise equal conditions. However, this is a rough approximation because body composition influences the fat burning rate as well. Among persons having the same body weight, the higher fat%, the fewer calories can be burnt because fat is metabolically 'passive' while the muscles are very active so the higher muscle mass the higher the fat burning rate.
It is important to know that calories alone don't describe what exactly is being burnt. During strength training, every repetition and set burn significant amount of carbohydrates stored in muscles and liver. This is the basis of diet schedule in use by bodybuilders called Cyclical Ketogenic Diet.
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*1 kg = 2.2 lb.
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Weight Loss And Headaches
Many dieters experience headaches in the beginning of too restrictive weight loss programs or of plans that are too different from their habitual way of eating.
Reasons for this unpleasant complication are plentiful. For one t hing, migraine sufferers know that their headaches can be triggered by certain foods. sometimes they know these foods, sometimes they can be unaware of new food effects. Also, carbohydrate-rich foods can bring a short term relief but on a low carb diet, there is no carb-rich foods and no such relief.
On the other hand, this diet's long term effect is often a complete disappearance of migraine headaches.
Headaches can be also caused by hunger and cravings that are usual on initial stages of any restrictive diet. Other than limiting your carbohydrate intake, you can fight these type of headaches by eating bulkier foods. These foods, ounce for ounce, have less calories than energy-dense foods and since your body judge when it's time to stop eating by meal's volume rather than calories, you'll feel full on lower calorie intake resulting in dieting without hunger.
Take a look at bantadiet.com - a free online program with 92% success rate. Many dieters reported headache and mood swing disappearance.
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Fat Loss Without Becoming Bulky Or Bony
There are two different aspects to losing body weight: losing fat and losing fat AND gaining muscles. If you lose all unwanted fat while having not enough muscles, you inevitably become too bony. If however, you go on a good diet plus build muscles by doing strength exercises, your body will be but but strong and not too thin.
Tip: to avoid becoming too bulky, do more repetitions with lighter weights.
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