Simple Steps to Boost Your Metabolism and Burn More Fat Fast!

Simple Steps To Boost Your Metabolism And Burn More Fat Fast

Do You Hate dieting? You're not alone.  If there's one thing most people dread more than anything, cutting calories is it.
But, if you are really eager to shed  pounds and tone up your body, you know that you must consume fewer calories each day than you burn off.  Now, rather than focusing on continually decreasing your calorie intake, how about you focus on the other element of that equation – increasing your daily output?
This is a far more effective and enjoyable way to lose weight and if you go about it in the right manner, will produce superior results as well.   If you use the follow simple tips you can quickly boost up your metabolic rate, which is what dictates how many calories you body burns off daily.
Get it revved up to very high levels and you'll be able to eat more food and still see the weight loss you desire.
If that sounds interesting, pay attention to the following Tips and tricks.

Eat More Protein 

The very first thing that you should do if you want to boost up your metabolism instantly is to eat more protein.  Many girls unfortunately never consume enough protein with their weight loss diet and this really causes them to notice a decline in results.
For every 100 calories worth of protein rich food that you eat, your body will actually only 'net' about 75 of those calories.  If you were to take in those same 100 calories worth of carbs or dietary fats however, you would net at total of 94 or 98 of those calories.  Are you Seeing the difference?
By eating protein rich foods more often you're essentially boosting your metabolic rate by 25% so this is a very fast and effective way to lose fat faster.

Perform High Intensity Exercise 

Second, the next thing that you should do to ramp up your metabolism is to perform higher intensity exercise.  The great thing about high intensity exercise is not only is it going to whip you into shape faster, but it'll dramatically reduce the time you have to spend in the gym as well.
If you're doing a high intensity workout, whether it's with your cardio training or your weight lifting workout session, you can get in and out of the gym in as little as 20-25 minutes.  For anyone with a busy schedule, this is definitely the best choice ever!
What's more is that after that high intensity workout, your metabolism will stay elevated for up to 48 hours.  This means you'll be burning more fat even when you are sleeping!

Use An Appropriate Metabolic Increasing Supplement 

The third way to increase your metabolism is to consider an effective supplement that works to stimulate the metabolism so you burn more calories at all times.  Raspberry Ketones is one example of a proven supplement that can speed the rate of weight loss, while also providing you with more energy.
Remember that supplements should always be used with a proper fat burning diet and workout program, but when you do pair the three together, you simply will not beat the fat loss results that take place.
So there you have three of the top ways to increase how many calories your body burns on a daily basis so you don't have to succumb to food portions so small they wouldn't feed a four year old. If you can adopt this side of the weight loss equation instead, you're going to find the process of weight loss that much more manageable and may actually enjoy it!

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4 Secrets Rules To Lose Weight Eating More

 4 Secrets Rules To Lose weight eating More 

Are You Eager to start losing 8-10 pounds smoothly  in the first month without "miracles," low calorie diets, multivitamin, high protein, and especially hyper stressful diet plans? So eat better to restore the optimal functioning of the digestive glands and fight from within against fat storage.

Secret # 1: Eat 4 times a day

The Eating Rhythm you adopt during the day is of paramount importance. You Imperatively must take four meals a day: breakfast, lunch, tea, dinner. you will therefore consume and eliminate optimally and physiologically and avoid weight gain. The timing of meals does not matter, it depends on your lifestyle. But it is important to space meals -with a three hours interval-, the time of the "mechanical" digestion. Snacking is strictly prohibited. Adopt a solar  four spaced meals rhythm will help you restore the proper functioning of the digestive glands and this is  considered 50% of weight loss process  .

Secret # 2: Eat the right amount

You must learn to listen to our appetite" inner voice" that dictates to stop eating when you are full,and the best practice you can do is to keep a hint of hunger ,you must diversify your alimentation on a daily basis in order to assimilate all the nutrients your body needs

Secret # 3: The quality of food

We can never say it enough: water is essential to your body. Drinking water, 1.5 liters of water  a day, contributes to our well-being. Everything is good to eat, according to certain rules:
Proteins:
Animal food proteins are mainly represented by eggs, meats, fish and seafood, they are not fattening if eaten during meals and in good quantity.
Lipids
Contrary to popular belief, natural fats (olive oil, milk, butter and cheese) are not fattening. These natural fats are an integral part of our diet, but must be consumed in the right amount. It therefore should not be abused. If you do not like olive oil, canola oil comes second,  palm oil and sunflower oil.
The carbohydrates
They are found mainly in fruits, vegetables, honey, beverages, in many manufactured products such as bread, pasta.. an d it's better to stop consuming sugar  (white and brown) and use instead another natural sweetener: honey. "Good sugars" (natural sugars and carbohydrates) are present in the pasta, bread, potatoes, vegetables, fruits. Pasta alone constitute a sufficiently rich food. So needless to associate it (pasta)  in the same plate or the same meal to protein (eggs, meat, fish).

Secret # 4: A good organization

-Eating breakfast will help you refuel after a long night's sleep and start your day with more energy. Don't ruin your breakfast with high-fat and high-calorie foods. Choose some protein and fiber for your breakfast and it's a good time to eat some fresh fruit (I've also got more easy breakfast ideas):
One serving of oatmeal.
One-half cup strawberries.
A tablespoon or two chopped nuts.
A glass of orange juice.
A mid-morning snack is totally optional. If you eat a larger breakfast you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack will tide you over without adding a lot of calories:
One serving of plain yogurt mixed with one-half cup blueberries and a little honey.
Water or diet soda.
Lunch is often something you eat at work or school, so here is an idea for a portable lunch you can pack and take with you:
A sandwich made with two slices of 100-percent whole grain bread, two or three ounces of lean turkey breast, a little mayonnaise or mustard, a tomato slice and lettuce.
One-half to one cup raw baby carrots<./li>
One can or bottle of sparkling water.
Or if you eat at a restaurant:
Order a vegetable salad with the dressing served on the side.
A cup of soup.
A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry - dinner is just a couple of hours away.
One apple or one pluot and 12 walnuts.
A glass of milk.
Dinner is a time when it's easy to over-eat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for a starch and the last two quarters are for green and colorful vegetables and/or a green salad:
One serving of baked or roasted chicken breast.
One small baked potato with salsa or low-fat sour cream.
Large portion of steamed asparagus.
One small 100-percent whole grain roll.
Small glass of white wine (optional - regular or dealcoholized wine.
A light complex carbohydrate-rich evening snack may help you sleep, but avoid heavy, greasy foods or foods high in refined sugars.
Six whole grain crackers.
Two ounces of sliced cheese.
One piece of fresh fruit.
Here you have the 4 secret rules to Lose weight eating,feel free share your ideas and to post your comments.

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How to Lose 48 Pounds In 1 One Month Without Doing a Single Minute of Exercise

Can You Really Lose 48 Pounds In 1 One Month Without Doing a Single Minute of Workouts?

Introducing The Beverly Hills Diet

There's nothing like another fast weight loss-fad diet combining severe calorie-restriction, fast weight loss, and the cachet of Hollywood to make otherwise smart folks gamble with their health. While the Beverly Hills Diet can be a very effective detoxification tool, it shouldn't be considered  a safe way to shed pounds.
The Beverly Hills Diet is a weight loss regimen created  by author Judy Mazel (1943–2007) in her 1981 bestseller, The Beverly Hills Diet. The six-week long program, which begins with 10 days of fruit consupmtion exclusively, has been the target of criticism from the medical community.
Judy Mazel has always been a victim of weight problems  since her early age. No doctor has been able to make her lose weight. For 20 years, she struggled with her weight  and finally being told by a doctor that  it was meant to be and stay big.
Six months after the event, during a ski holiday, she broke her leg. During her convalescence, she began to read a book on nutrition lent by a friend. and based on the reading and knowledge she acquired  she began  to implement a weight loss plan.. Under her program, she was able to trim down from a weight of 180 pounds (82 kg) to 108 pounds (49 kg), . After completing development of the program and returning to Los Angeles, she opened a weight-loss clinic whose clients included a number of Hollywood celebrities.
The Beverly Hills Diet is is very restrictive and provides less than 1000 calories per day This is a regimen that lasts six weeks and begins with 10 days of exclusive consumption of fruits. Recommended fruits are those who have a reputation for burning fat fand are rather exotic .
The diet is predicated on the enzymatic actions of foods in the digestive process, and controlled weight by controlling when foods were eaten and in what combinations. The plan begins with the consumption of a series of specified fruits in a designated order for the initial ten days of the program. On Days 11 to 18, the dieter can add bread, two tablespoons of butter and three cobs of corn. Sources of complete protein, such as steak or lobster, cannot be consumed until Day 19 of the plan.
In nutshell The Beverly Hills diet is based on a theory that the body needs the enzymes found in certain foods in order to digest the food properly. The author believes that when food isn’t digested, it turns to body fat. A strange belief because the body cannot metabolize the food until it has first been digested!

The Beverely Hills Diets is it  safe?

It is quite normal to ask this question because the Beverly Hills diet is not without deleterious effects.
In 1981, an article published in the Journal of the American Medical Association criticized the diet, noting significant inaccuracies that could result in physical harm to those following the regimen. The report, written by Dr. Gabe Mirkin of the University of Maryland, College Park and Dr. Ronald Shore of Johns Hopkins University, pointed out that there was no evidence supporting the scientific validity of the program and that it stood in opposition to established knowledge in the medical profession about nutrition, calling it "the latest, and perhaps the worst, entry in the diet-fad derby".The doctors were critical of the diet's claim that weight gain results from undigested food that is stuck in the body. The article expressed concerns about the combination of large amounts of fruit with little salt, noting that significant water loss from diarrhea could produce fever, muscle weakness, and a rapid pulse, and that blood pressure could drop low enough to cause DEATH!
Final Words :
The Beverly Hills diet Plan is no doubt an effective detoxification tool, and can help you shed some pounds in a short period of time,but in the long run you should absolutely avoid such a restrictive fast weight loss plan because of the serious health complications that can lead to. 
This type of  fast weight loss diet or derived versions such as grapefruit or pineapple diet can lead to eating disorders such as anorexia or bulimia. These include adolescents who may be influenced by many American celebrities who adopt and advocate extreme thinness through Pro Ana attitude . 
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What is The Connection Between Sleep and Weight Gain?

What is The Link Between Sleep and Weight Gain?

Link between Sleep and Weight Gain

Getting seven to eight solid hours of sleep each night may seem an almost luxury to many  of us. But not getting enough sleep is known to play a major role in mental disorders and increase the risk for heart disease, among other ill effects. Accumulating evidence also suggests that even short-term, partial sleep deprivation could lead to weight gain and other undesirable metabolic consequences.
A new commentary from researchers at Laval University, Quebec, reveals just how big of an effect sleep has on weight -- and weight gain -- and goes into what research shows the link between the two.
"The solution is not as simple as 'eat less, move more, sleep more,'" the researchers wrote in the commentary, published in the Canadian Medical Association Journal. "However, an accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-loss plan to a patient suffering from overweight or obesity."
In one of the studies cited in the commentary, study participants decreased the amount of calories they consumed for two weeks, and got either 5.5 hours of sleep a night, or 8.5 hours of sleep a night. By the end of the study period, the ones who got 5.5 hours of sleep a night lost less body fat than those who got 8.5 hours.
In another  study published in the American Journal of Clinical Nutrition, researchers had a group of men sleep for 12 hours a night but didn’t allow them to sleep the next night, and then had them eat an opulent buffet the following morning. Then the researchers measured the subjects’ energy expenditure—the calories you burn just by being. When the men were sleep-deprived, their general energy expenditure was 5% less than it was when they got a good night’s sleep, and their post-meal energy expenditure was 20% less.
And in another research presented at the American Heart Association’s 2011 Scientific Sessions, it was shown that women who got only 4 hours of sleep at night ate 329 additional calories the next morning than they did after they slept nine hours. (Men ate 263 calories more.) In another study published in the American Journal of Clinical Nutrition, 11 volunteers spent 14 days at a sleep center on two occasions. During one period, they slept 5.5 hours a night, and during the other, they slept 8.5 hours. When the subjects were sleep-deprived, they increased their nighttime snacking and were more likely to choose high-carbohydrate snacks.
This is probably the biggest revelation about the connection between sleep and weight loss—and the biggest challenge for you if you’re not getting at least seven solid hours of sleep each night. Sleeping too little affect your hormone levels in ways that can undermine the efforts of even the most determined dieter. That’s because insufficient sleep increase the levels of ghrelin, the hormone that tells you to eat. When it comes to weight gain and loss, this hormone plays the most important role.

Of course, getting more sleep can be difficult, especially with perpetually lit indoor environments and the glow of screens confusing our circadian rhythms. Demands of a modern lifestyle, excessive time in front of brightly lit computer and television screens, shift work and jet lag, among other factors, result in partial sleep deprivation. But accumulating studies, suggest that it might be an important, and relatively simple step—compared with eating well and exercising—in the battle against the bulge, and for a healthy life in general.
                                                       
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10 Secret Strategies to Enhance Your Motivation and Help You Stay on Track with Your Weight Loss Goals

10 Secret Strategies to Enhance Your Motivation and Stay on Track with Your Weight Loss Goals 

Strategy 1: Remember why you have been wanting to lose weight in first place.

Recall why it was so important to you to lose pounds when you started this journey, and why you need to persevere. I don' need to remind you that If you are overweight (or obese), you are more likely to develop health problems, such as heart disease, stroke, diabetes, certain types of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease. Being overweight can also cause problems such as sleep apnea (interrupted breathing during sleep) and osteoarthritis (wearing away of the joints). The more overweight you are, the more likely you are to have health problems. 

 -Strategy 2 :Get your hands on an item of clothing in a smaller size that you would like to wear because you would feel totally awesome in it! It may even be something that you’ve had in your wardrobe a while and are desperate to get into. Then hang it on the door or on the outside of the wardrobe so that you see it on a daily basis. This will act as a psychological motivational reminder of what you  are eager to achieve.

-Strategy 3: Have lots of Sex. Yes it’s fun and it also keeps you on track towards your fat loss goals. You burn more calories and feel great without the nedd of eating chocolate or junk foods! It’s a fantastic strategy. The more pounds you shed, the more appealing you feel and the more enjoyment you get from sexual activity.

-Strategy 4: Stick a picture of a slimmer you on the refrigerator or find a picture that represents a slimmer version of you to put on the refrigerator door or cupboard door. This will keep you focussed on what you are aiming to achieve and stop you from having that forbidden snack or mindlessly eating that unhealthy food that may be lurking in that cupboard.

-Strategy 5: Write down your progress. Keep a journal and monitor your success.Compare yourself now to where you were before you started losing weight. How much weight have you lost? How much better do your clothes fit you? How has your energy level and health improved? What can you do now that you couldn’t do before?. Keeping a journal in this way will help you to maintain your focus and motivation towards a slimmer you. You can revisit it and celebrate your success at any time to remind yourself how amazing you are.

-Strategy 6: Did you know you are more likely to stick to your exercise program if you are listening to your favorite music, that according to a study that was recently made of Obesity by the North American Association. Get on to I-tunes and select some high energy tunes to boost your motivation while you are exercising. Create your ideal play list and off you go.

-Strategy 7: Get a dog or borrow one! Dogs need walking and walking is a great way for you to lose weight. It means that whatever the weather, you have to get up off the couch and take the dog out for a stroll. Perfect strategy to help you shed pounds!

-Strategy 8: Buddy up with friends, a spouse or family members who are trying to lose weight.Become a regular at group exercise classes. It’s a great way to make friends when you become a regular at a class. Plus being part of a group gives you a support network and will They will give you a sense of camaraderie and encouragement as you strive for your goal, and you can turn to them for support when you need it,they will inspire you to keep coming back as well. It’s a great feeling to be welcomed back every week, where people know your name.

-Strategy 9-Try the “shopping bag Stretegy.” : Too Often, people don’t realize how much weight actually weighs. Sounds crazy, but when people tell me they’ve lost “only” 25 pounds, I ask them to fill a couple of shopping bags with 25 pounds of books and carry them up and down the stairs a few times. Everyone is always happy to put the bags down and report that they had absolutely no idea how heavy 25 pounds really is.

-Strategy 10: If you go to the gym, make sure you have a program designed for you, specific for your goals and outcomes. Stick to the program and after 4 to 6 weeks book in for a program update. This is crucial because it stops your body reaching a plateau and it also will give your motivation a boost with a new and exciting routine to enjoy.

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How Can You Set an Ideal Weight Loss Goal Scientifically?

How to set the Ideal weight loss goals based on Body Fat Percentage Rather than BMI?

What is Body Fat Percentage ?

The body fat percentage is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat  means the minimal amount of fat required for survival - Anything less than this amount would mostly likely result in organ failure, but even approaching this amount of body fat is dangerous.. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3–5% in men, and 10-16% in women
Why Should you avoid relying Only on BMI?
The Majority of people when they start their weight loss journey tend to focus  on a  weight Goal,they concentrate on getting to this goal and don't figure out that the body composition is much more important!
Your body fat percentage is a better and much more reliable indicator of your health.  There are different recommendations for body fat percentage levels, the following is coming from The American Council on Exercise.

To illustrate why Body Fat Percentage is more reliable than BMI (Body Mass Index) let's consider the Following Two Examples:
-Example 1- a Fat Skinny Woman: Emma
Let Say Emma weighs 155 Pounds and 5.5 feet tall.   Her BMI of 24.4 tells us that Emma is in a normal weight range.  However her percentage of Body fat  is 33%.  This shows That Emma is actually at the risk Zone.  She Has too much fat compared with lean mass on Her body and so She is actually at risk even though BMI tells us  she is in a normal weight  range!!

-Example 2 : in this case we will take John, a Bodybuilder that weighs 253,5 Pounds and 6,33 Feet tall,Of course this weight is muscle. John's BMI would tell us that he is obese!! and yet when he does his body fat percentage testing he has a percentage of 8%.  This actually means That John is in the athlete class and not at all obese!

The Question Now is How to Determine your ideal weight loss Goal based on Body Fat Percentage?

lets consider an illustrative example:

Sarah  is a 19-year old  marathon runner who’s training for the olympic games. She believes she could improve her performance if she drop down some pounds. Sarah  is 5 feet and 4 inches tall and now weighs 135 pounds. Her present estimated body fat is 23 percent. Her body fat goal is 15 percent.

Here’s how she would calculate her optimal weight:

135 (current weight) x 23 percent (current % body fat) = 31 pounds of fat
135 (current weight) - 31 (weight that’s fat) = 104 pounds of lean
FFM (fat-free mass) goal = 85 percent (difference between body fat goal and total body)
104 (current pounds of FFM) ÷ 85 percent = 122 (Emily’s Ideal Goal weight)
Sandra's weight-loss Ideal goal is to reach 122 pounds and reduce her percent body fat from 23 percent to 15 percent.
Here is the Scientific Formula to calculate goal weight based on percentage of body fat

Goal Weight = (Lean Body Mass)/(1-% Body Fat Goal)
Lean Body Mass = (Body Weight)-(Body Weight x % Body Fat)

The key is to remember when setting realistic weight loss goals to focuse on body fat percentage rather than total mass,it's much better and healthier indicator, The other reason is that muscle weighs more than fat and of course when you build more musle bulk you will notice a gain on the scales which is actually not bad at all because it simply means your body fat percentage has dropped and you are healthier and  sexier!
Summer is just around the corner,Folks Let's Drop Some Pounds Fast ;)

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Are You Really Burning Fat Effectively

Are You Really Burning Fat Effectively?

when it comes to burning fat, In general, Most People will practice cardiovascular activities and sadly neglect weight bearing exercises . Many trainers will claim that aerobic workouts burn off fat and the only benefit of weightlifting is to build muscle bulk. This statement is not entirely right because gaining more muscle mass-through wight lifting exercises- is a surefire way to activate metabolism ,burn more fat calories...even at rest!
-According to a recent study, the number of people lifting free weights has increased 76 percent in the past decade. Right now, weight lifting is among the most popular sports in United States. This is a step in the right direction because cardiovascular activities combined with weight bearing workouts will result in much more effective Fat loss.
-Whether your goal is to tone or build muscles, it is very important to figure out what happens during the muscle training session. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it's in the recuperation period that your muscles become stronger and therefore able to support the extra stress.
 -Usually the recuperation period requires  24 to 48 hours after the weight lifting activity.
During the recuperation period, the muscle metabolism is still burning energy, and that's when it's time to perform cardio workouts. Carrying out high repetitions of the same movement will tire the body on a different basis.
-Combining low repetition exercises (weight lifting) with high repetition cardiovascular exercise will stress muscles in a complementary way to maximize the total fat burning effect.
-Anyone who debates the fact that weight lifting activities don't help people burn more fat and shed pounds should lift weights for one hour and see their heart rate go through the roof.
Simply look at athletes who specialize in short, intense bursts of energy and you still notice that their body incredibly lacks body fat.
-The point here is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio.An important factor to consider when trying slimming down is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid fast weight loss through starvation or "miracle" diet pills. This weight loss will be regained just as quickly. Instead, opt for a progressive fat loss routine by combining a balanced diet,weight training ,cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a while , but they will for sure last for a longer period of time.

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