How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise

Fat Loss via Better Science and Simplicity

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

Flipkart.com Arjun Rampal's Workout Mantras For a Sculpted Body In Ra.One

Superb villain Workout: Arjun Rampal sculpted his delicious body in Ra.One on the back of an injury. He lets us in on his workout mantras

For Ra.One, Arjun Rampal spent countless hours in the gym bulking up and chiselling his body to ridiculous perfection. But like a balloon that is happy to not be at its inflated best, Arjun says he has never liked the ‘body-builder look’.

“The minute my chest goes to 42 or 43, I feel like I would need a bra (laughs). It doesn’t feel natural,” Arjun says, adding that one must understand what kind of a body they are happy with. “I can bulk up very fast. I can lift heavy weights because, like most people, I started off with heavy workouts. That’s stayed in my muscle memory.” Pinching his denims, he says, “I feel horrible when I feel my jeans are getting tight. Work outs peace me out.”

A skinny boy in his school years, Arjun was always an athlete and used to work out during college. “I think it is easier for thinner people to build on a frame once you get lean muscle. I get bored lifting weights at the gym and it isn’t enough as your body becomes stiff. So I train in different ways such as core training, cardio with weights, playing sports such as tennis, cycling, swimming and running 10 kms once a week.”

STOP BEFORE YOU DROP

Upholding a dizzying level of fitness hasn’t been injury-free for Arjun. He winces as he recollects the excruciating pain that slipped discs brought him on two occasions. “The worst was when I was squatting, about to lift weights. And as I bent… pop… my spinal disc popped. I felt a biting bolt of current shoot through my legs,” recounts Arjun, who was then shooting for Housefull. “I took painkillers and continued shooting. The lesson here is you must listen to your body, because it can go into a spasm otherwise.”

TRAINING DAYS

His regular workouts turn into relentless five-day-a-week ironpumping affairs once he is getting ready for a role. “When I was shooting for Raajneeti, Shah Rukh told me I should also start shooting for Ra.One. Some crazy training was on its way.” Training essentially means two unforgiving hours in the gym. About 40 minutes of various cardio, 10 minutes on treadmill to warm-up and then a specific body part. “I find 12 pm as the best time to work out. During training, I do two body parts a day: chestback, back-triceps or chest-biceps so that my body doesn’t get used
to a pattern,” says Arjun.

The gruelling schedule is followed by 20 more minutes on the treadmill and 10 minutes of calming down. “I always stretch before a workout and run a lot so that my heart rate accelerates. I do my lower back exercises so that my core
and back are warmed up enough because I am scared of injuring myself again. I work out very fast. I don’t take breaks and train non-stop for 80 minutes.” When Arjun does these body parts for three days, he doesn’t lift weights on the fourth but does only core, cardio and stretching. He says, “At times, I do Tabata, a high-intensity Japanese training regimen, in which I must do 20 seconds of a specific body part with 10 seconds of rest. This must be done eight times within four minutes. Your heart rate shoots through the roof but you burn a lot of fat.”

THE MAKING OF A SUPER-VILLAIN

To carve a lethal body for Ra.One, on the back of his injury, meant he had to start very slow. “No weights, no bending… only core training. It was very tough. But in 15 days, I worked out with a vengeance and made my core really strong. Zarine Watson trained me very scientifically because she had seen the seriousness of my injury in the x-rays,” he says. Freehand training and a lot of cardio with altitude training (wearing masks that simulate the effect of exertion at high altitudes) enhanced Arjun’s stamina and metabolism. “By the end of it, I was doing close to 2500 sit ups and 40 pound dumbbells while hanging from a pull-up bar. You push your body and it all happens.”

His diet had also switched to what he has in his "training mode’. Two whole wheat toasts, a dozen egg whites and a protein shake in the morning. Dry fruits such as walnuts and cashews munched on every now and then. “I would eat five small meals, as they increase my metabolic rate. For lunch, I would include some carbs. So it would be a roti or two with dal, tandoori chicken and whole wheat bread sandwiches.”

FOOD NO BAR

There is hope for even the most hardened foodies when Arjun agrees with their mantra — eat everything. “I am a foodie and I don’t avoid anything. I know guys who have an occasional kheer or chocolate cake and fall sick. Now that is ridiculous. I don’t ever want to be in that space.”A red wine connoisseur with an aversion to aerated drinks, Arjun hails salads as ‘essential food’ and recommends eating half an avocado a day, ‘because it contains good fats and burns your stubborn fat.’

Then of course is the golden rule — wrap up your dinner by 8 pm. “Avoid carbs because after 9 pm, your system shuts down. So dining late means everything you are putting in there will stay like garbage, with no nutritional value.”

SMOKES AND SHAKES

Puffing on his fourth cigarette of the hour, Arjun admits he needs to quit his ‘terrible habit’. “I think if I wasn’t smoking I would be running for the Olympics (laughs).” After making his profession an excuse for making it difficult for him to give up, Arjun points out, “When I work out rigorously, somehow my cigarette intake reduces. I can almost feel how each drag is undoing all the good I am doing to my body.”

And does he agree with the latest ‘health supplement’ fads? “I take only whey protein shakes. I haven’t ever tried amino acids or creatine, let alone steroids. I find playing with hormones very dangerous. Each of our body types are unique and special. So when none of us look alike, why should our bodies look the same?”

Weight Loss - Overview

Obesity/overweight is a global problem on rise predicted to rise by 300% in the next 25 years.


Excessive weight is a problem that has affected millions of people around the world like a plague. Obesity and excessive weight are causing health problems to people and it is now becoming an epidemic in the entire world. Keeping our weight in check and keeping ourselves healthy is becoming more and more difficult every day.


Weight loss diets, weight loss drugs, weight loss surgeries are all over the place today. Not limited any more to the high income group, these conditions are showing a dramatic rise in incidence in low and middle-income groups as well. Projections by the World Health Organization (WHO) in 2001 suggested that the number of obese Indians could rise by 300% in the next 25 years.

Obesity a key that unlocks all diseases eg: Diabetes, Hypertension, cardio-vascular diseases and many more....

Being overweight or obese poses a serious risk for developing many complications like diabetes, hypertension, heart problems, weakened bones and even cancer. It's about time we do something substantial to save our society and the coming generations from this epidemic.

The good news is that you don't have to reach your ideal weight to lower your risk of developing obesity-related medical problems. Losing even 10% of your total body weight can significantly lower your risk. Losing 10% of your total body weight is a good goal to start with. You can always continue and lose more weight once you have reached your initial goal.

So what exactly is overweight and obesity?

Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

Assess whether the weight that you carry around is healthy or unhealthy?

Body Mass Index (BMI) is a measurement that is used to check whether a person's weight falls within the normal range or not. The normal range of BMI for women is between 20 and 25. The normal range for men is between 18.7 and 23.8. BMI higher than normal indicates being overweight. A BMI of above 30 is indicative of obesity.

When you are 10-20% in excess of your Ideal Body Weight (IBW), you are overweight. When you are 30% or more in excess of your Ideal Body Weight, you are suffering from obesity (morbidly overweight).

How to Reduce Obesity in Adults

Goals and Accountability

Step 1

Step on the scale and record your body weight in your notebook. Note the date, time and clothing you are wearing. Each week on the same day and time while wearing the same clothes, weigh yourself and record it in your notebook.

Step 2

Set a long-term, realistic weight-loss goal and write it in your notebook. Aim to lose one to two pounds of body fat each week. Note how many weeks it will take for you to lose weight if you do it slowly at a safe rate.

Step 3

Make a fitness plan. Record how many days per week you want to work out, and the times each day you plan to set aside for exercise. Do not schedule anything else during those exercise times.

Step 4

Clean out your refrigerator and cabinets. Get rid of processed, sugar-laden foods and drinks to make room for healthy, satisfying foods to reduce your body weight.

Step 5

Note any obstacles in your path to achieving a healthy body weight. This may include unsupportive family and friends, social events, medical concerns, or even your own self-doubt. Write down how you will handle these obstacles so you have a plan when they come up.

Exercise Recommendations for Obesity

Step 1

Start with low-intensity exercise every other day for 10 to 20 minutes. You can walk outside or just around your house to get your body moving and accustomed to physical activity. Gradually increase your frequency until you are moving five to seven days each week for 20 minutes.

Step 2

Start performing regular sessions of planned cardiovascular exercise five to seven days each week for 30 to 60 minutes to significantly impact body weight, according to the American College of Sports Medicine. Increase your intensity so the sessions are moderate to hard to burn more calories and see better results. Walking, swimming and cycling are effective options you can start with. They are also low impact.

Step 3

Add resistance training exercises two to three times each week on non-consecutive days. Choose one exercise for each major muscle group and do one set of eight to 12 repetitions. Your own body weight may be enough resistance for some exercises. Otherwise, use a weight machine or free weights to challenge your body.

Step 4

Record all of your physical activity and planned exercise in your notebook. Detail frequency, activity choice, exercises, duration, intensity, sets, reps and weight used. Also, note how challenging the exercise session was for you.

Dietary Changes

Step 1

Reduce your total caloric intake by 10 to 20 percent. This will help you create the caloric deficit needed for weight loss without slowing your metabolism. Write down everything you eat in your notebook.

Step 2

Consume whole grains such as whole wheat bread, brown rice, oatmeal and sweet potatoes. Read labels and watch portion sizes when serving yourself carbohydrates.

Step 3

Choose lean sources of protein. Poultry, fish, low-fat dairy, eggs, legumes and lean cuts of beef and pork are all healthy choices. Bake or grill your protein instead of frying.

Step 4

Limit saturated fats, such as butter or margarine. Instead include heart-healthy unsaturated fats such as olives, nuts, avocados and olive or nut oils.

Step 5

Include fresh or frozen fruits and vegetables over canned options. Eat a variety of produce for essential vitamins and minerals.

Best Exercise for Weight Loss

Running

Running is touted the best exercise to lose weight. Whether you are running on a treadmill or outside, make sure that you do it regularly. Many people prefer running in the evening and some love to run early in the morning. Running targets the entire body and strengthens the calf and thigh muscles. When trying to lose weight with running, make sure that you introduce certain resistance stages such as running uphill. Also, do your knees a favour and get a pair of running shoes. A knee injury is the last thing that you want to happen. You stand to burn approximately 100 calories for every mile than you run and believe us when we tell you that running is addictive and you will get hooked!

Bicycling

Bicycling is one the best exercises to lose weight. However, it is not good for pear shaped women as it targets the lower body which is a minus for this particular shape. Bicycling strengthens the calf and thigh muscles and also offers a total body workout. However, beneficial results are noticed only when one increases the amount of time spent on the bicycle and the level of resistance.

Swimming

Enough cannot be said about the benefit of swimming when undertaken to lose weight. Swimming affects and exercises all the parts of the body and the water works as a natural resistance increasing the number of calories burnt.

Elliptical trainer

The elliptical trainer is for those who want to lose weight from their entire body. The resistance offered by the trainers impacts both the upper and lower body. The elliptical trainer also burns more calories than a treadmill within the same timeframe and it is easier on the joints and feet.

Step aerobics

Step aerobics primarily focuses on the lower body including the hips, gluteus muscles and calves. It is considered as one of the most intense exercises for weight loss. It works on the principle of the height of the step and on the speed of exercise.

Jumping rope

Jumping rope can be easily done within the confines of your home if you do not have the time to go to a gym in order to lose weight. Jumping rope is excellent for weight loss as it targets the entire body. It is estimated that 10 minutes of jumping rope burns more calories than running a mile within eight minutes.

The only way exercises will work for you in losing weight is if you do them religiously. There is no point in spending thousands of rupees for a gym membership and then gawking at the television while working out. Focus is of key. Remember that you will have to push yourself. Do not slacken the pace or else all the pervious effort put in, will go to waste.

Diet Tips For WeightLoss

Diet Tips – 33 Different Ways For Successful Dieting

The fallowing are the 33 different diet tips that will help you in losing weight with successful dieting.

SECTION A

1. Check with your doctor before starting any diet.

2. Pick a reasonable ideal weight for yourself.

3. Examine your thinking about food.

4. Change your eating behavior.

5. Formulate a good exercise routine to be followed at the same time as you are dieting.

6. Record your weight once a week.

7. Keep a chart of your weight and measurements.

SECTION B

8. Educate yourself about food.

9. Make a list of low calorie foods and carry this list when you are shopping.

10. Keep plenty of low calorie foods on hand.

SECTION C

11. Pinpoint the specific emotional state, which usually brings on an eating binge. Feelings of discouragement, anxiety and boredom are some of many causes of compulsive eating patterns. Break your habit pattern by finding something else to do instead of eating whenever you feel that familiar emotion overcoming you. Any activity, whether writing a letter or calling friend, will do the trick.

12. Practice over coming your urge to eat: open the refrigerator saying out loud,” I just can’t stop myself from eating this food”, and then close the door and walk away. Thus you will prove to yourself that you can break your snacking habit, and the more you practice this little exercise, the more automatic will become the action of losing the fridge door.

13. Be more sensitive to your stomach. If your stomach tells you that your appetite has been satisfied, then stop eating at once.

14. When confronted with your favorite food, compare it with a mental image of yourself as slim as you want to be. You will have no trouble deciding which is most important to you.

15. Change the emphasis of meal from the food to social occasion. Make a point of eating with another person, eating slowly and stopping when you feel comfortably satisfied. Then start practicing this alone until you are completely in control of yourself.

16. Rate your food on a 5 point scale, according to how important it is to you, making 5 the most important. Then allow yourself only the food highest up on your scale. This will save you many calories.

17. Break your habit of eating as soon as you get home by changing your usual routine. Park differently, use a different door, and immediately involve yourself in another activity rather than entering the kitchen.

SECTION D

18. Don’t eat more than four meals per day.

19. Don’t eat snacks in between meals.

20. Don’t eat after 7 p.m.

21. Don’t eat while watching T.V

22. Don’t eat when you are upset.

23. Don’t keep “wrong” foods in the house.

24. Don’t eat large amounts.

25. Don’t be inactive; keep busy all the time.

26. Don’t eat fast.

27. Don’t stay up late at night when dieting.

SECTION E

28. Decrease consumption of fat, sugar and starches.

29. Increase consumption of vegetables, fish and cheese.

30. Drink plenty of water.

31. Eat plenty of grapefruit.

32. Avoid salt and season your food the low- calorie way by using herbs, spices, garlic, onions, chives, mushrooms, peppers, tomatoes, vinegar and lemon juice.

33. Drink a cup of skim milk before bedtime.

A Food Scale: Your Best Diet Tool

Starting a diet often has a learning curve, especially when it comes to counting calories and measuring portion size. Learn how a food scale can help you figure it all out.


If you’re on a diet, you’re watching serving sizes and calories. A great way to keep yourself honest is to use a food scale. Why? Because many people normally eat servings that are much larger than recommended amounts. A food scale teaches you portion control and keeps you from eating more than you planned.

“I definitely promote food scales,” says Liz Weinandy, RD, MPH, a dietitian in the non-surgical weight-loss program at Ohio State University Medical Center in Columbus.

A food scale can be used for any meal plan or diet that specifies a serving size in ounces. A national survey of more than 6,000 adults showed that people who measured their food were more successful at losing weight and keeping it off than those who did not.

Food Scale: How it Works

When starting a diet, measuring food is an important part of learning about correct serving sizes. A food scale will show you that the portion you thought was four ounces may actually weigh eight ounces. That’s the kind of mistake that could derail your diet.

Weinandy stresses that a food scale is only one of the measuring tools you will need; measuring cups and spoons are also essential diet implements. Food scales are best for meat, which should weigh in at 3 ounces per serving, and cheese, 1.5 ounces per serving. Cups are best for cooked pasta or rice — a serving is 1/2 cup — and fruits and vegetables.

Generally you’ll measure your food after it is cooked. However, a food scale may also be handy if you are preparing meals using meal plans or recipes that specify certain weights of ingredients.

Food Scale: Calculating Portion Sizes While Eating Out

You could take along your measuring cups and scales when eating out, but that is a bulky way to travel. Weinandy prefers teaching dieters about visual comparisons that can help guide their recognition of serving sizes on their plate.

For example, a serving of meat is about the size of a deck of cards, and a serving of pasta should fit in the palm of your hand.

“I really focus on those [images] because people can visualize them when they are out and about,” Weinandy says.

If you frequently use a food scale at home, you will gradually become accustomed to the look and feel of correct serving sizes. Data show that exposure to correct serving sizes does help people make better choices in restaurant settings, too.

Food Scale: Choosing the Best One

Food scales range from a small plastic cup on a small plastic base to old-fashioned metal scales with weights and measures to expensive, programmable digital scales that can give you the full nutritional information for each serving size. The best food scale for you:

Is within your budget
Has numbers you can read easily
Has a cup or bowl large enough to hold the food you need to weigh
Is easy to clean and store
“What I find is that people will go out and buy one and then it ends up in the cupboard,” says Weinandy. “I usually just recommend one of the cheaper kinds. It’s not like you’re measuring your food for some kind of experiment.”

If you find that measuring your food suits you, you may want to upgrade to a more expensive model. “Some people really like to get very precise with a food scale,” she says.

Using a food scale, even if you eventually stop using it, can help you learn more about correct serving sizes, which is a good investment in your long-term weight loss and weight management plan.

Ayurvedic Weight Loss Pills

‘ayurvedic weight loss pills’ and you’ll be hit with names and ingredients that sound too exotic to be real. Like we mentioned when we said that weight loss pills don’t work, since ayurvedic weight loss pills don’t damage your body, nobody seems to care whether or not they do what they’re supposed to. And beyond being a big fad with hippies and other alternative medicine freaks, there is virtually no real, quantifiable information available. So what we’ve done is take Himalaya Ayur Slim as our test subject. Simple reasons: Big brand, huge name recall and they advertise on the page.

So Himalaya Ayur Slim ayurvedic weight loss pills are made of garcinia cambogia, commiphora wightii, gymnema sylvestre, terminalia chebula and trigonella foenum-graecum. Wiki-ing all of that and…

Garcinia cambogia: there is no proof anywhere but it claims to cut weight loss. No idea how – guess it just melts off when you sleep.
Commiphora wightii: flowering plant from north India whose key component, Guggulu, is supposed to reduce cholesterol – sanctioned by Indian regulations. Sounds good.
Gymnema sylvestre: Shown to reduce blood sugar levels and kills the taste of sugar thereby cutting down sugar cravings. Okay, make some sense…
Terminalia chebula: no proof whatsoever but apparently is beneficial in flatulence, constipation, piles, cough and colds. And it’s also an aphrodisiac! Anyone who has travelled by a local train in Bombay would have seen signs claiming one pill can cure everything… we have a winner!
Trigonella foenum-graecum: otherwise known as Fenugreek and anyone who has ever made Indian food has added it TO food so bit confusing – add it TO food and then EAT the food for weight loss

Like we mentioned earlier, the only evidence that all these ingredients work towards weight loss is to take the company’s word for it. The clincher is this disclaimer…
There you go: Make sure you’re pretty healthy to begin with, then make sure you’re eating less, eating right and working out daily. And the pills will work! But guess what genius, the ayurvedic ingredients aren’t doing anything – you are. So let go the placebo satisfaction you’re getting and just work out right and eat right and stop buying ayurvedic weight loss pills.

Ayurvedic WeightLoss Tips

Ayurveda has put emphasis on food, not only for its basic nature as a fuel for running the body but also for its overall impact on the health of a person. Food taken for balancing the doshas, keep one fit and fine. If anyhow, someone develops diseases, ayurveda cures them also through natural ways. For obesity or unnatural weight gain, Ayurveda suggests to improve food habits and taking diet according to Ayurvedic body type.

Ayurvedic Foods for Weight Loss

Ayurvedic food for balancing all the three doshas include, cooked oatmeal, psyllium chapattis or flatbreads, khichari, mung dal soup, lauki squash, green leafy vegetables, stewed fruit, lassi, ginger lemon appetizer drink, spiced tea, spiced milk, pomegranate chutney, spice mix, and many more. From among innumerable dosha balancing food, there are some that are specifically beneficial for losing weight. Some of such food recipes are described below.

Recipes for Weight Loss
Khichdi:

Khichdi Khichdi can be described as a porridge type of dish prepared from mung lentil and rice as the main ingredients. Various herbs and spices make it a healing recipe for various diseases. Ayurvedic therapies use it for cleansing due to its ease of digestion and assimilation. Khichari can be eaten by persons with any type of doshas but is especially good for vata.

Ingredients:

* • 3/4 cup basmati rice
* • 1/2 cup split moong dal (lentil)
* • 1/2 tbsp ghee or sesame oil
* • 1 tsp cumin seeds
* • 1 tsp mustard seeds (optional)
* • 1/4 tsp hing also called Asafoetida
* • 1/2 inch finely chopped ginger
* • 1/2 tsp turmeric
* • 1/2 tsp salt
* • 1/2 tsp red chili powder
* • 4 to 6 cups of water depending upon the consistency desired.

Directions:

* • Wash the lentil and rice together.
* • In a heated heavy-bottomed saucepan or pressure cooker add Ghee (clarified butter) or oil.
* • When ghee gets warmed, add hing, cumin and mustard seeds. Wait till the seeds crackle.
* • Add chopped ginger, sauté for about 30 seconds.
* • Add rice and dal, turmeric, salt and chili powder.
* • Mix in gently.
* • Add water and bring to a boil over high heat, stirring occasionally. If using saucepan, cover it, reduce heat to low and cook undisturbed until soft for about 30 minutes.
* • Switch off heat, let khichari rest for 5 minutes.
* • If using pressure cooker, cook the khichdi for one whistle.
* • Let the cooker cool off.
* • Fluff it up gently with a spoon, add a tablespoon of ghee (optional) and serve.

Yellow Mung Lentil Soup:
Yellow Mung Lentil Soup Simply called 'dal' in India, mung lentil soup is an excellent Ayurvedic diet which reduces the effects of Kapha and Vata Doshas. The spices and cilantro(coriander), used in this preparation reduces the Pitta Dosha. It is light and easily digestible. Anyone can have it without any worry about gaining weight.

Ingredients:

* • 1 cup of yellow split mung dal ( yellow lentil)
* • 6 cups of water
* • 1/2 tsp. black mustard seeds
* • 1 tsp. cumin seeds
* • 2 tbs. of ghee (clarified butter)
* • 1 pinch of hing (Asafoetida)
* 2 tbs. freshly chopped fresh cilantro (coriander) leaves
* • 1/2 tsp. rock salt
* • 1/2 tsp. ground coriander seeds

Directions:

* • Wash the Mung dal.
* • Add the dal and water together in a pot. Cook for 30 minutes.
* • Stir the mixture occasionally till the lentil becomes soft.
* • Add Ghee to another pan and heat at medium heat.
* • Add all the spices when hot.
* • Now add this spiced Ghee mix to the soup.
* • Garnish with chopped cilantro leaves.
* • Have it alone or with whole wheat chapattis or rice.

Apart from having light, digestible and dosha balancing foods, reduce weight by natural ways by following the below tips:

* • Mix one spoon of honey and juice of one lemon in a glass of lukewarm water. Drink it on an empty stomach every morning. It helps in activating metabolism which reduces fat from body.
* • Drink lots of water. It helps in flushing out toxins.
* • Increase fruit and vegetable intake.
* • Include Mint, Carrot, Ginger, Cinnamon and Black Pepper in your food recipes. They are excellent detoxifying agents.
* • Include fiber-rich food like Oat Brans, Beans, Lentils, Fruits, Vegetables, especially green vegetables like Broccoli, Asparagus, Kale, Cabbage, Green Beans etc. in your diet.
* • Exercise regularly. If not heavy work-outs, at least go for walking, jogging or swimming.

Fitness Tips For Women At Home

Beginner Fitness Tips

Read these Beginner Fitness Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Womens Fitness tips and hundreds of other topics.

Safety First

Many women's fitness magazines offer advice on workouts that are appropriate for beginners. When starting these workouts, keep some basic safety precautions in mind.

* Stay hydrated and keep track of your heart rate.
* Make sure you have a pair of sneakers that is appropriate for your fitness activity.
* Do not over-exercise and wear your muscles out.
* It is normal to feel a certain amount of discomfort when beginning a new health and fitness program, but consult a doctor if you experience any severe pain or are injured.
* If you are playing a sport that needs a mouth guard, eye protection or padding make sure you have it.

If you smoke, or are more than 20 pounds overweight, talk to a doctor before beginning your fitness program. It can be harder to exercise if you carry more weight on your body; overweight women should make sure they are not starting with a fitness program that is too challenging. If you are intimidated or feel uncomfortable at the gym, there are other activities you can do outside of the gym. Buy a pedometer and make it a point to walk at least 5 extra miles a week. Swimming and water aerobics are also excellent exercise if you are overweight as the water supports your body weight and takes some pressure off of your joints.

How Often Should I Work Out?

For beginners, most women's fitness experts recommend four to five workouts 30-minute workouts per week for. Allow 48 hours between each weight or resistance training session in order to give your muscles time to heal. As your fitness level progresses you can start to add more time to each work out. Make sure your progression is gradual and you do not overload your body.

Exercise has been proven to make you look younger. It offsets your declining rate metabolism that happens as you age, and increases bone density. Regular exercise will also help minimize muscle loss if you are following a weight loss program; giving you a more toned body and making you appear younger. If you do regular cardiovascular exercise such as swimming, cycling or running you will strengthen your heart muscle and keeping it young.

Sneak It In

It can be difficult for busy moms to find time for the recommended four to five 30-minute workouts per week. Nevertheless, women's fitness is vital to a healthy lifestyle and there are ways to sneak in a few moves throughout the day that will get your heart pumping even on those days that you can't get to the gym.

* Play with your kids! Have races, play tag, organize a game of kickball or soccer, go swimming at your local pool. As you know, kids are constantly moving and full of energy, so take a hint from them and let yourself go.
* Keep you posture in check. While sitting at your computer, suck in your abs and hold your shoulders back. Keeping your posture in check strengthens your core muscles.
* Get a pair of hand weights or a weighted exercise ball and use it during commercial breaks while watching TV.
* If you have small children, push them in a stroller while you walk. The added resistance will give you even more of a work out.
* Ask a trainer at womens fitness centers to help you compile a 10-minute workout that you can use when you don't have time to hit the gym.
* Get your heart pumping while doing chores outside. Chores such as mowing the lawn, raking leaves and shoveling are excellent ways to burn calories and get things done.

Rethink Your Diet

A healthy diet is essential to women's fitness and losing weight. As you start a new health and fitness program, rethink your diet so it includes food that will give you energy and keep you moving. We all know the basics to dieting -- cut the fat, sugar, carbohydrates and so on -- but here are a few tips that will get you moving towards a healthier diet:

* When shopping for food, buy items that have at least two grams of protein per 100 calories. Foods that are higher in protein make you feel fuller longer.
* It is best to avoid sugary desserts altogether, but if you have an insatiable sweet tooth, substitute apple sauce for butter or oil when baking sweets.
* Take the time to think about what it is you really want before you give in to your cravings. Do you crave something salty? Grab some carrots and low-fat dressing instead of a bag of potato chips. Are you craving that left over birthday cake at home? Go for a sweet alternative like frozen grapes or strawberries mixed with non-fat whipped cream.
* Do not drastically cut calories to speed up weight loss, as this deprives your body of essential vitamins and nutrients that it needs to keep moving and energize your workouts. The average woman needs 1,800 calories per day. If your calorie intake dips below 1,200 calories per day, your body could end up going into survival mode and store fat instead of use it.

Find extra information on diets that are designed to help keep you in shape in a women's fitness magazine or pick up a cookbook to find healthy recipes.

Join a Gym

Exercise is essential to women's health and fitness. There are many womens fitness centers all over the country that offer members more than what you would find in a women's health and fitness magazine. Most gyms offer personal trainers to help you get going in the right direction and equipment for exercise routines that include weight or resistance training as well as group exercise classes.

Sign up for a yoga or Pilates class to strengthen your core muscle groups and improve your flexibility. If you are trying to whittle your middle and improve your endurance, sign up for a kickboxing or step aerobics class, or anything that gets your heart pounding. Many gyms also offer core-conditioning classes that isolate “problem” areas such as your butt, thighs or abs and work on getting those areas in shape.

When you are in an environment that is devoted to health and fitness, you are more likely to enjoy your workout and keep your motivation up!

Common Exercise Mistakes

Lack of results is one of the main reasons that people will discontinue their exercise program. However, there are some common mistakes that people tend to make with their programs that might lead to less than impressive results. Here are some of them.

Lack of Planning: Start with a clearly defined goal, and make sure that your exercise routine supports that goal. If possible, enlist the help of a personal trainer.

Unrealistic Goals: If you are trying to lose weight, one to two pounds a week is considered realistic. If you try for more than that, you will be disappointed. Fast weight loss is associated with fast re-gain. Who needs that?

Envy: The Green Monster: Every woman is unique. We each have our own strengths and weaknesses. As such, our progress in our fitness programs may vary. Work to the best of your abilities, and resist the temptation to compare yourself to others.

Boring Routines: If you do the same routine for months on end, you body will eventually adapt to it. This is the straight path to exercise burnout. From time to time, be sure to add a bit of variety to your workout.

Feed Me! I'm Hungry! Extreme caloric restriction will deplete you energy. Choose a healthy diet, and avoid fads.

Too Much, Too Soon: Over exercising may lead to injury and burnout.

Weight Training the Same Muscles on a Daily Basis: When you body adapts to weight training, you can train two days in a row, but only of you train different muscle groups. However, training the same muscle groups two days in a row will obliterate all of your positive results.

Beginning a Running Program

Running is perhaps one of the best, albeit most challenging ways, to burn calories and condition your heart. There are a few secrets to starting and developing a safe and effective running program.

Equip Yourself

Your running shoes are the most important piece of athletic equipment you can buy. In fact, choosing the right ones can make or break you as a runner. For example, if you have flat feet, you should look for a shoe with motion control, pronation control and stability. In contrast, if you have high arches, look for a shoe that is described as “flexible.” If you have normal feet, your choices will be greater. However, the old adage, “don't fix what ain't broken” applies. Resist the temptation to add stability controls that are unnecessary. Make sure that you find a shoe that is appropriate for the width of your foot. Choose a store that has a reputation for knowledgeable sales help. Runners World has an excellent shoe finder.

Progress with Caution

Most people start with a walking program, and gradually build up to a run. For example, you might start with 15 minutes of brisk walking and five minutes of running. Your other option is to alternate five minute intervals of running and walking. If you decide to begin your running program in inclement weather, you might want to consider an indoor treadmill training program.

Find a Workout Buddy

You have to do more than skim through a fitness magazine to stay in shape, but unfortunately health and fitness is not at the top of most women's to-do lists. Exercise can be a tedious task, but if you enlist the help of a friend, you both will benefit.

Make exercise dates a few times a week when both of you can commit to a 30-minute workout. Go for a walk, hit the treadmill together, join a fun fitness class or share a personal training session. A workout buddy will motivate you and help you stick to a routine.

If you have trouble finding a friend who has similar fitness goals and a compatible schedule, turn to the Internet to find a workout buddy. There are many websites that are devoted to pairing up exercisers such as exercisefriends.com or sportsvite.com, as well as niche exercise websites that focus on pairing up individuals with less-popular fitness activities such as rock climbing or scuba diving.

40 Fast Weight Loss Tips

1. Workout smarter

Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?

A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while… the group of women who did one big 40 minute cardio workout only lost 14 pounds and…

The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.

2. Take a break to lose weight faster

A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because… Taking short 20 minute workout breaks makes your fat-burning hormones work much better.

3. Drink Water

Water Lowers the Amount of Fat Stored in your body

Your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.

One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also.

By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and…Keep reading

4. Fast weight loss = YOU eating more RAW fruits & veggies

Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically…

You're losing weight fast every time you eat fruits & veggies and people whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer plus…

Fruits & Veggies give you longer lasting energy while fighting off hunger cravings which means you'll never get fat and researchers at Tufts university found that the more vegetables people eat = the thinner they are. See how to lose weight without counting calories

5. Drink Green Tea

Studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea but…

If you do not have time to make your own green tea then you can simply take a green tea diet pill supplement or better yet… You can use a fat burner like the ones here that have green tea in it along with other fat burning ingredients.

6. Eat more fiber

Adding more fiber to your diet is the best way to quickly & easily lose lots of excess weight without diet & exercise - see how to lose 20 lbs. in 30 days for more info but…

Eating fiber prevents you from overeating because it makes you feel full and…

You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water and…

Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry and… Keep reading

7. Eat more protein

You'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and… You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus…

Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and…

The main reason why people lose weight fast on high protein diets is because Protein suppresses appetite by keeping you fuller longer.

8. Drink milk

Recent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.

One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets and… Keep reading

9. Limit your salt

Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain false fat (bloating)

When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight and… Keep reading

10. Get more active

Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.

Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!

There are many ways that you can gradually become more active to lose weight and… Keep reading

11. Wake up & Workout!

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day. Here's Why: Keep reading

12. Don't skip breakfast

Fact: People who skip breakfast are 4 times more likely to be FAT than people who Don't skip breakfast!

Eating breakfast in the morning gets your metabolism started and…

A recent Study at the University of Texas at El Paso found that people who ate breakfast also ate 100 less calories a day and if you eat 100 less calories every day for one year - you'll easily lose 10 pounds.

Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat because… Keep reading

13. Lift heavier weights to burn fat faster

If you lift heavy weights (that allow you to only do 3-to-12 reps per set) you'll burn more calories during your weight training workout if you lifted lighter weights for 12 or more reps and the reason is simple…

You burn more calories or use much more energy to lift heavier weights plus… You'll get a much greater after burn effect from lifting heavier weights because of the high intensity and your body's metabolism will burn more fat to help your body recover from your heavy weight training workout - Go here to see what after burn has to do with weight loss

14. Do cardio last to blast fat fast

Before you hop on the bike or treadmill for an hour it's best that you spend 45 minutes doing a muscle building or body sculpting workout to use up most of your body's stored carbs or glycogen for energy so when you do get ready to do your cardio workout…

Your body will began to burn more fat for energy during your cardio workout rather than a combination of fat and carbs because you already used up most of your body's stored carbs for energy during your 45 minute muscle building or body sculpting workout and…

This tip is almost like fast weight loss tip #11 where you workout with most of your stored carbs GONE so you can burn more fat but get this…

You can blast away twice as much fat if you do a higher intensity workout after your body sculpting workout like intervals or Tae-bo and a perfect example of a ready-made weight training workout followed by intense intervals is fast weight loss workout #1

15. Walk 10,000 steps a day & lose an extra 10 pounds a year

If you don't have time to go on an exercise program - Buy a pedometer , wear it, and try to get in 10,000 steps a day to burn an extra 100 calories or more everyday which adds up to you losing over 10 pounds a year with minimal effort on your part.

16. Use music to lose weight fast

Use your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.

A recent study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds - twice as much as the people who didn't workout with music. Go here to see other ways to get motivated to lose weight fast.

17. Switch To a Mediterranean Diet As Soon As Possible

Which people are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth? The people from the Asia & the Mediterranean regions do. The main reason why these people are the leanest and least overweight is… Keep reading or See this Healthy Mediterranean Recipe

18. Have water or vegetable juice before meals

Drinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat that much so you can lose weight fast. See more things you can drink to lose weight fast.

19. Remember to take your multivitamins every day!

Research shows that taking your vitamins daily helps you maintain your weight and it also helps reduce your appetite while you're on a weight loss diet plan and get this…

When researchers asked over 500 men & women if they took multivitamins daily - the men & women that did take multivitamins daily had lower bodyweights & less body fat and in another research study…

45 overweight people who didn't use multivitamins were put on a weight loss diet and given multivitamins and at the end of the 15-week study - everybody in the study lost weight mainly because they were on a weight loss diet but the multivitamins probably helped them stay on the diet longer by reducing their appetites and…

If you don't get the right amount of nutrients - your body will MAKE YOU HUNGRY by increasing your appetite so you'll eat more (and probably gain weight) to get the nutrients you need and taking multivitamins prevents this so…

Ladies can use One-A-Day Women's Multivitamin
Men can use One-A-Day Men's Multivitamin

20. Make Yourself heavier to lose weight faster

The more you weigh the more calories you'll burn while exercising (Go here to see why) so… You can make yourself heavier by wearing a Weight Vest or backpack to burn more calories while walking or running and…

You only need to add an extra 10-to-40 pounds to your weight vest or backpack to lose weight faster.

21. Sleep Just Right

Don't sleep too long or TOO short because according to a study done by researchers at Laval University in Quebec… People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and…

When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite. With your levels of leptin being lowered due to sleep depravation… Keep reading

Look at 33 Secrets to a Good Night's Sleep

22. CHEW your food longer and lose weight faster

You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.

If you eat too fast… Keep reading

23. How to eat a lot more & Lose more weight than people who diet

If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because…

You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week and in a University of Pittsburgh study…

Women who ate 2,000 calories a day and exercised for 60 minutes at moderate-to-high intensities lost the most weight out of 4 different test groups. Go here to see if you're working out hard enough to lose weight

24. Eat about 1500-to-2000 calories a day

Most men & women can lose 1-to-2 pounds a week or a little over 10 pounds in 5 weeks without even feeling hungry if they eat 1500-to-2000 calories a day by eating mainly weight loss foods and…

If can't exercise - you may want to eat 1200-to-1500 calories a day and if you're active - You want to eat 1700-to-2000 calories a day.

25. Use baby utensils to prevent overeating

Use smaller plates instead of big ones to limit your meal or portion sizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

26. High Carb or High Protein for fast weight loss?

IF you workout at least 3-to-4 times a week… You want to eat more complex carbs by making sure only 30-to-40% of your calories come from lean proteins & healthy fats so you can have the extra energy to workout longer, burn more calories and lose more weight but on the other hand…

If you want to lose weight without exercising - then a higher protein diet (where only 30-to-40% of your calories are from carbs) will help you lose weight fast (see fast weight loss tip #7 to see why) but the smartest way to lose weight fast is to probably…

Eat High carbs on your workout days and High protein on your Non-workout days.

27. Eat and run walk

Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because… Keep reading

28. WALK! & DON'T RUN to maintain your weight

According to a study in the International Journal of Obesity - People who walked at least 12 miles a week (or 1-to-2 miles a day) no matter how fast or slow they walked were able to maintain their weight.

29. Please Avoid sodas - Even Diet sodas

Since regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink - You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of water so go here to see how to stop drinking soda and…

Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories… The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight.

30. And Don't Drink Juice !

It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit and just like soda…

You can also lose up to an extra pound a week by replacing juice with water since most juice drinks are mainly just water & sugar.

31. Don't sit down for more than 4 hours

According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.

32. Say "So that" Everyday

Ask yourself Why you want to lose weight and after you come up with a reason why… Just keep on saying SO THAT.

For example - Why Do you want to lose weight…

I want to lose weight to look better SO THAT…
I can feel more confident about myself SO THAT…
I can be the best looking person at my high school reunion SO THAT…
I can see the surprised looks on the faces of my classmates SO THAT…
I may be able to go on a date with the person I had a crush on in high school

Can you see what's happening here?

The more times you say SO THAT the more and more motivated you'll become to lose weight. I don't know about you but…

If you can come up with at least three SO THAT'S - nothing will stop you from losing weight.

33. Don't ask yourself "What's the best workout I can do" and…

Ask yourself "What's the best workout I can do that will kick my ass in only 20-to-40 minutes" (hint: High intensity intervals) and…
Ask yourself "What workout can I do where I almost feel like quitting but I push myself to finish because I'm 100% focused on looking good naked" and…
Once you answer that… Do that workout 1-to-2 times a day 3-to-4 days a week and I guarantee you'll always lose at least 2 pounds of FAT each week even if you only have 10 pounds of stubborn fat to lose.

34. Add 15%

Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline so imagine how much more fat you would burn if you run on a treadmill at a 15% incline.

35. Keep Records

Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't because it helped them accurately estimate their protion sizes so they could eat just enough to make them lose more weight.

Get your free food journal here and…
See how keeping a food journal helps you lose weight faster.

36. Lose weight while you watch TV

To lose weight while you watch TV you simply need to get rid of your TV remote to force you to contiually get up and MOVE to change channels!

An Austrailian study found that people who did the greatest amount of light activity during lazy activities like watching TV had 16% smaller waistlines than people who were even lazier and used the TV remote or…

37. Watch less TV & Play less Video Games

You can burn more fat each day just by cutting your TV & video game time in half says research from the University of Vermont but it's common sense…

Less TV means you have to fill your time by doing something more active that gets you up off your lazy ass.

38. Don't let plastic make you fat

Plastics contain synthetic chemicals (called BPA & phthalates) that act like estrogen in your body and estrogen is basically a fat-gaining hormone you'd want to limit when trying to lose weight so to prevent these estrogen-like chemicals from getting into your body…

Avoid drinking out of plastic containers & Styrofoam cups and…
Avoid heating plastic containers in microwaves & ovens which can leach the estrogen like chemicals into your foods and…
Avoid plastic wrapped meats and…
Avoid canned foods which contain traces of BPA.

39. Go skiing while you walk

You can Use walking nordic poles to burn 20% more calories as you walk according to new research from the Cooper Institute.

40. Eat more

It's better to eat more frequently by eating 4-to-6 smaller meals a day to lose weight rather than you eating less than 3 meals a day becasue…

You're more likely to be hungier and overeat if you wait too long in between meals but if you eat smaller meals every 2-to-3 hours then your hunger levels will be much lower plus…

Studies show that people who eat more frequently are less likely to be fat.

10 Universal Weight Loss Tips For Men

I’ve spent the majority of my adult life in the “obese” clinical strata, and have only in recent years taken to caring about maintaining a reasonable weight. I am an American male, 5’10″, with Koren-Caucation ancestry and have ranged between 149 and 172 pounds in the past year. My bodies individual natural comfort zone seems to be in the 150-155 range. At my heaviest I capped out in the 200-210 range. In other words, my physical stature and default dietary habits are spectacularly unspectacular for an American, and I consider myself fairly representative of the “average American male”. I lost most of those excess pounds (180+) in a fairly short amount of time. Everyone is unique in many ways, but from my own research and personal experimentation I believe these points to be largely universal for adult men.

Weight And Health

Weight loss does not necessarily correlate to health gain. It’s possible to lose weight on a diet of Twinkies, but you would be seriously lacking in dietary components despite being lighter, and most likely put yourself at higher risk of heart disease and diabetes. Assuming that part of your motivation for weight loss comes from a desire for better health and longevity, remember to see the forest through the trees. It’s great to look healthy, and better to be healthy.

As a general guidelines, stick to eating actual foods. (Edible substances like high fructose corn syrup should not be considered “food”.) If you couldn’t produce the ingredient if you really wanted to, you probably don’t want to eat it. You have tons of zero-calorie sugar replacements–Splenda, Nutrasweet etc.–but these are not magic bullets and generally should be avoided as “crutch” substances. See Michael Pollan’s excellent Food Rules for guidelines.

10 Tips

1. Weight yourself daily at a consistent time with no excuses. It’s especially important to continue weighting yourself when you’re struggling to hold yourself accountable and to prevent prolonged lapses of judgement.

2. Treat weight management as a lifestyle, not a program. Programs are things you do for a short period of time before going back to the status quo. Lifestyle changes are long-term investments made for the benefit of yourself and those you love.

3. Drink water and tea when you are thirsty. Have other tasty beverages for enjoyment, not to quench thirst. Beer and other alcoholic drinks are unfortunately high in calories, as are many sodas and even fruit juices. Water first.

4.Shop when you’re full. Plowing through the aisles on an omg-I-have-nothing-to-eat rampage is going to result in a cabinet full of snacks. You body evolved to crave certain foods to compensate for natural rarity. When you’re hungry, reason goes out the door, and satisfying cravings for those foods that are now readily available becomes the easiest fix.

5.Visit only upper-tier merchants such as Whole Foods and Trader Joe’s when at all possible. In addition to higher quality foods, they do a much better job than conventional grocery stores of not barraging you with excess junk. Fruits and vegetables are also of notably higher quality and tastiness.

6. Maintain the lifestyle because “nothing tastes as good as fit feels”, not to punish or deprive yourself.

7. Talk about solutions with others doing the same. Being around others taking action is extremely encouraging and motivating. Keep in mind the exact opposite also applies.

8. Focus more on diet than exercise. Both are necessary, but you’d be better served with a good diet and only 30 minutes of exercise per week than horrible diet and 4 hours of exercise per week. Many weight loss systems prescribe disciplined physical regiments, but remember that diet matters more.

9. Weight train for weight loss. Additional muscle mass allows you to burn calories faster, even when you’re not exercising. Cardiovascular exercise is great for your heart and blood pressure, but doesn’t build the calorie burning, protein-consuming muscle like weight training does. Also remember that you cannot control where you lose weight: only where you build muscle. No one is going to see your rock hard abdominal muscles if your mouth can’t trade in the cheese sandwiches.

10. Know when to break the rules. If you use a formal system such as Paleo or Atkins you may have strict guidelines. At some point, however, most foods are going to be ok in moderation so long as you can control yourself. It’s ok to not be perfect!

Healthy Tips for Mens

We all know however it is best to avoid health problems all together. By following a few simple healthy living tips you may be able to do this.

1. Eat well.
As you eat it will determine the state of your health. A good healthy meal should consist of plenty of fruits, vegetables, nuts, whole grains, milk, lean white meat like poultry and fish, red meat in proportion, etc.

2. Eliminate “White Foods” from Your Diet.
White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they’ve also been stripped of their natural fiber. As a result, they rapidly drive up blood sugar levels, which contribute to weight gain, diabetes and a host of other health problems.

3. Exercise on a Regular Basis.
The leading cause of death today is heart disease and regular exercise is known to be the best way that you can prevent it. Exercising regularly up to four times in a week for an hour to help improve the overall condition. A good fitness regime can prevent the incidence of back injury, and in the longer run lower the risk of osteoporosis. Thus resulting in a health living.

4. If you use a towel to dry your hair, pat it dry – don’t rub it.
Some guys just shake their hair off and call it good, but if you’re whisking away the water, do it gently. Rubbing your hair while it’s wet can damage the hair cuticle and cause split ends, so be gentle with it until it dries.

5. Quit Smoking.
It would be best to avoid both alcohol and smoking as they were proved as harmful elements. You have to get rid of them if you cannot, then do it in moderation. Because smoking increases the risk of cancer, drinking on the other hand could spill out of control and turn you into an alcoholic, and simple ruin your health, professional and personal life.

6. Moderate drinking.
No more than two drinks a day for men may shield you from cardiovascular disease, according to research. Just be sure not to overdo it, and if you have risk factors or a family history that suggests you shouldn’t drink, don’t use it as an excuse to start.

7. Make Regular Doctor Visits.
Men often ignore abnormal health symptoms and avoid going to doctors. This may be part of the reason why women tend to outlive us. Make sure that you have a yearly checkup. There are some that need a little push so get a family member involved that will make sure you go to your doctor. It is in your best interest as well as theirs.

Weight Loss Medicines

Have you heard of weight loss medicines? Many people like you have experienced tremendous success with these medicines and what’s more, medical experts do not have anything negative to say about them and the way they work. These medicines have helped obese individuals shed their excess weight effectively and quickly.

Before trying out these medicines, you must determine for your self the extent of your obesity and how much you wish to reduce. This will motivate you to adopt the right approach towards fulfilling your objective. For example, if you only need to reduce your appetite, then you need to take a supplement like Acai Berry, which is known to suppress appetite and help burn calories. Moreover, there are no side effects

Let us look at some of the other options you have at your command which you may choose depending on the nature of your obesity.

a) Xenical Weight Loss Pills

These pills work by preventing the fat from getting absorbed by the body by attaching them selves to the enzymes that make this possible. They are able to prevent fat absorption by as much as 33% and over a period of time deliver great results. These pills work best on people who require additional help beyond just dieting and following hectic physical activity. These pills can be taken with meals and the only precaution to be observed is to take your doctor’s advice before commencing the treatment.

b) Organic food.

A combination of organic foods and herbal products like green tea, caffeine has been proved to be effective and can burn calories quite quickly.

c) Alternative medicine or herbal weight loss products

These medicines work best when they are used in combination with other calorie intake reducing products and often many of these products them selves serve to decrease the intake of calories and at the same time burn up excess fat effectively leading to weight loss. Some examples are Cayenne Pepper, Dandelion, Spirulina and Ginseng. All of them contain high level of anti oxidants and useful minerals that provide the body with the required nutrition while burning calories and preventing absorption of fat. Cayenne Pepper for instance works by reducing the craving for food and you are thus able to restrict your intake of calories. These products have other spin off benefits as well as they help reduce cholesterol, lower blood sugar levels and generally boosts the immune system such that you remain healthy.

To summarize, it must be said that while all such products may give immediate visible benefits and will give you a kick start, long term weight management depends a lot on how effectively you are able to control diet and indulge in physical activity so that the stage of obesity is not reached.

The Top 10 Things to Do to Lose Weight

1. Join the Small Plate Movement



Serve your food from smaller plates and bowls. A three ounce serving on a 12-inch plate looks small, but the same serving on a 10-inch plate looks larger. An April 2005 study titled “Super Bowls: Serving Bowl Size and Food Consumption,” published in the Journal of the American Medical Association, found that when people eat from larger plates, they consume more food. In the study, the people who were given large bowls took 53% more food than the people who had smaller bowls.

2. Sleep at least 7 hours a day



The obesity rate in 1960′s America was about 12%, a time when people slept an average of 8.5 hours a night. Today, in 2011, obesity is around 30% and people sleep from 6.5 to 7 hours. This is not coincidence. When you sleep six hours or less before starting your day, your tired body craves sugary or high carbohydrate foods to replace the energy it lacks.

Doctors from the University of Chicago studied two hormone levels, ghrelin and leptin, in 12 healthy males while monitoring the men’s appetites and activity levels. When the men received less sleep their leptin levels decreased and ghrelin levels increased. Their appetites were significantly larger, resulting in a 45% increased demand for carbs and other high-calorie foods. Give your body enough rest to help avoid cravings for such foods.

3. Walk, Jog, Bike or Run



Whichever exercise(s) you choose, exercise smart instead of hard. Walking reduces “bad cholesterol”, low-density lipoprotein (LDL) while increasing “good cholesterol”, high-density lipoprotein (HDL). It lowers blood pressure and can even improve your mood. Jogging, running and bicycling are high-impact exercises. There is no need to push yourself like a tri-athlete to see the benefits. Start with a few minutes of stretching and then do your chosen exercise at least 3 days a week. Increase the length of your workout over time, as well as the number of days per week you exercise.

4. Eat chicken without the skin



The skin has the most calories on a piece of chicken. Did you know 30% of chicken skin is fat? A single, small piece of chicken (1/8″ x 1.5″ x 2″) contains 13 calories, half a gram of fat and 2 grams of protein. Remember that the number of calories in chicken depends on how it is cooked. Chicken that is cooked in its own liquid has more calories than chicken that is cooked in a way allowing for the liquid to drain off.

5. Eat your favorites instead of abandoning them

Rewards are an important aspect of dieting. Simply telling yourself, “No more sweets!” isn’t going to help you lose weight. For example, if you are leaving three favorite junk foods or candies out of your diet plan, set aside a day when you reward your efforts by eating one of those three foods absent from your diet. A sensible serving will not harm your progress.

6. Avoid coffee creamers



Single servings of liquid creamers, like Half & Half, contain 20 calories each. Table cream contains even more, with about 29 calories. The powdered varieties contain fewer calories; regular powdered creamers have 16 and “light” substitutes have 13 calories. Nearly all creamers contain 1-2 grams of fat, with the exception of light powdered creamers, which have about a half a gram of fat.

7. Eat spicy foods



According to Penn State’s Associate Professor of Biobehavioral Health, Sheila West, PhD, the spices cinnamon, turmeric, paprika, garlic powder, oregano and rosemary benefit the metabolism. Her team studied six overweight but healthy males, ages 30 to 65. After one week of normal food, then a second week of spicier alternatives, the men’s insulin and triglyceride levels lowered by 21% and 31% respectively. Although the sample size of participants was small, the results are prompting other researchers to pursue larger studies.

8. Reduce your stress level



Hormones, like adrenalin and CRH, release when you’re too stressed, decreasing your appetite for a short time. This is known as the “fight or flight” response, but when the stressors are events that you can neither fight nor flee from, you eat more. Shawn Talbott, PhD, author of “The Cortisol Connection” points out that since we aren’t physically fighting our way out of danger, we’re not releasing the calories we would otherwise. Most stressors in 21st century first world nations, he says, leaves us “to sit and stew in our frustration and anger…” Identify the source(s) of stress and either eliminate or reduce them.

Stop watching 24/7 news coverage of worldwide atrocities. Don’t let disagreements turn into arguments. Take a walk, swim, jog, listen to music, play a game… do anything – except overeating, obviously – to reduce your stress level.

9. Choose actual fruits over fruit juices



Unlike chicken skin, which contains 30% of the fat that poultry has, edible fruit skins contain most of the nutrients of the fruit. Among these are:

blueberries
raspberries
strawberries
prunes
plums
grapes
raisins
pears
apricots
figs
apples

Most juicing processes actually remove these skins, reducing the nutrients significantly. Like the skin, pulp is also a good source of fiber, which is critical for a good diet. Advertisements, especially for orange juice, claim that pulp is added to the juice. While that is true in some cases, the pulp has to be “added” because it was removed in the juicing process to begin with. Whole fruits always contain more nutrients than their processed derivatives.

10. Use salads as appetizers



A salad is not just a healthy choice, it reduces your appetite for the more calorie-dense meal that follows. Eat any kind of salad before a calorie-rich meal so you will consume smaller portions of the main dish. This will help increase your stock of leftovers, which you can eat later, or give to a family member, friend, or a diet buddy.

Dieting does not have to be a nightmare of consuming bland foods, swearing off treats forever, and becoming irritable over major sacrifices. Eat good foods on smaller plates, lower your fat intake, burn some calories, sleep well, and reward yourself with your favorite treats. Dieting can be a fun experience enjoyed either on your own, or shared with friends.

Best Fitness Tips

1. Stick with Push Ups for Overall Fitness

How can something as old-school as a push up—hands on the ground, knees off the floor, and push—still be in use, and even be growing in acceptance? Because it works out your whole body, it's better on your back than crunches, and you can use your raw push up count as a graduated curve toward fitness, as with the Hundred Push Ups program. Some things about getting in shape never get tired.

2. Trade Static Stretching for Dynamic Warm-Ups

Forget what your gym teacher told you—touching your toes, bending at the waist, and other exercises that stretch your muscles don't help much, if at all, according to a study of thousands of runners of all ages. Instead, try gradually moving up from a fast walk to a run, swinging your arms and legs a bit, and other dynamic stretches before you head out. Photo by lululemon athletica.

3. Create the Ultimate Workout Playlist

Creating the right soundtrack for your run, bike, or other exercise is part art, part science. You can read up what the New York Times' interview experts have to say, but you can also use some tools and techniques to pick out the right pace. Having great, high-energy music won't make you a marathon runner, but it can keep you moving toward the finish line with determination. Our readers also offered up their own takes on the best workout music. Original photo by Laisie Tu.