Diet Fat Loss » Fat-Loss http://diet2fatloss.com provide information, tips and tricks how to fatloss. daily updates Sat, 14 Jan 2012 01:05:02 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Fat-Loss and SMART Goals http://diet2fatloss.com/fat-loss-and-smart-goals/ http://diet2fatloss.com/fat-loss-and-smart-goals/#comments Fri, 05 Feb 2010 17:36:31 +0000 diet fat loss tips http://diet2fatloss.com/?p=2457 diet fat loss tips

Fat loss comes down to burning more calories than you consume. Online calorie calculators are a useful tool to determine how many calories and individual needs to loss and maintain Fat. Do not go below 1200 calories per day unless on a medically supervised Fat loss program or after consultation with your doctor. There are 3500 calories in 1 pound; reducing your daily caloric intake by 500 calories per day for 1 week will result in a 1 pound Fat loss. The daily 500 calorie deficit can be achieved by reducing extra calories from food and beverages and increasing calories burned through physical activity. Once you understand this equation, you’re ready to set your Fat-loss goals.

Setting goals is more than deciding what you want to do. It involves figuring out what you need to do to get where you want to go and how long it will take you to get there. Setting goals is more than making vague statements like, “I want to lose Fat this year” or “I will increase my level of physical activity.” Setting goals involves creating a written, well thought-out plan that includes reasonable and measurable long-term and short-term objectives. It means setting S.M.A.R.T goals, goals that are Specific, Measurable, Achievable, Realistic and Time-Bound.

S.M.A.R.T Goals
Specific: Goals need to be specific. Often we set goals that are so loose, it’s nearly impossible to judge whether we hit them or not. For example, a statement like “I will lose Fat” is too vague. How will you know if and when you’ve reached your goal? Saying,” I will lose four pounds this month” is more specific.

Measurable: Goals need to be measurable. For example, many of us want to increase our physical activity. But, “I will exercise more” is an ambiguous statement. A clearer objective is “I will attend the gym three to four times a week and mark those attended gym days on my calendar/journal” It’s a simple, visual, and concrete goal. This makes it easy to see if you hit your target.

Achievable: Goals need to be reasonable and achievable. Nearly everyone has tried to drop a few pounds at one time or another. Often their success or failure depends on setting practical goals. Losing 15 pounds in 30 days is unrealistic (unless you’re planning a medical procedure). Losing four to six pounds in 30 days is reasonable. Don’t set yourself up for failure by setting goals that are out of reach.

Realistic: Goals need to be realistic. It’s important to honestly evaluate yourself. Do you have the genetics to achieve your ideal body shape? Does your daily schedule really allow you to attend the gym three to four times per week? Be honest.

Time-bound: Goals need to have a time frame. Having a set amount of time will give your goals structure. Most people spend a lot of time talking about what they want to do, someday. But, without an end date there is no sense of urgency, no reason to take any action today. Having a specific time frame gives you the impetus to get started. It also helps you monitor your progress.

Be careful not to push yourself to hard or two fast. Start with your long-term objectives, what you hope to achieve in six months, by the end of the year. Next, establish short-term goals. These include monthly, weekly and even daily targets that will move you toward your long-term objectives. Your goals are your road map. Follow them and you’ll be well on your way.

]]> http://diet2fatloss.com/fat-loss-and-smart-goals/feed/ 0 Smart Fat-Loss Strategies http://diet2fatloss.com/smart-fat-loss-strategies/ http://diet2fatloss.com/smart-fat-loss-strategies/#comments Fri, 01 Jan 2010 14:57:56 +0000 diet fat loss tips http://diet2fatloss.com/?p=1012 diet fat loss tips

A focus on Fat loss does not mean you should only eat less. It means you have to pay close attention to the kind of food you are eating more than ever, since you’re cutting down on the quantity. Fat loss diets that restrict certain food groups or adopt an extremely low-calorie approach do not often work over the long-term since they starve the body of essential nutrients.

So how then, do you shed Fat and manage to keep in shape without resorting to extreme measures? Here are a few things you ought to follow.

1. Understand what it is that’s making you hungry. Often, hunger pangs are only disguised forms of fatigue, dehydration or stress. You need to pay attention to whether you are thirsty, just bored, overwhelmed or truly hungry prior to giving in to the temptation.

2. Without going on to actually map out the entire menu, plan your meals. Have a fair idea of what you are going to eat for lunch beforehand. This prevents you from grabbing anything you get at lunchtime. You can also plan and cook your meal beforehand, so you have something to eat at the end of your workday.

3. Maintain your immune system’s strength. When you’re on a diet, it is important that you provide your body with all the nutrition it needs in order to keep your immune system healthy.

4. Find different ways to cut down on calorie intake. For example, you can start by changing from 2 percent milk to skimmed milk or by replacing your regular soda with unsweetened tea or diet soda.

5. Low sugar and low fat versions of butter, jam, cheese or dressing make a big difference to your net calorie intake without disrupting your food habits.

6. Exercise. Exercise as often as you can, in whatever form you can. Maintaining your figure is the next greatest challenge after you manage to shed Fat, and few people can do so without exercise. Exercise for at least one half hour three or four times a week to help your body lose Fat. Eventually, you should be able to push it to an hour-long routine four or five times a week.

]]> http://diet2fatloss.com/smart-fat-loss-strategies/feed/ 0 Easy Techniques to Fat-Loss http://diet2fatloss.com/easy-techniques-to-fat-loss/ http://diet2fatloss.com/easy-techniques-to-fat-loss/#comments Fri, 01 Jan 2010 14:50:58 +0000 diet fat loss tips http://diet2fatloss.com/?p=997 diet fat loss tips

It does not need a genius to say that overFat is the result of consumption of calories far in excess of what a body burns up in given conditions. Today, a lot of people are after Fat loss programs because they are aware that an overFat body invites severe health risks like blood pressure, heart ailments and many other problems. If you are one of those overFat frames, you need to think of a Fat loss effort.

One approach is to visit your doctor. He will be able to advise you on what your ideal Fat should be based on your height, age and build. Usually, a doctor will advise overFat people to reduce calorie intake and also to engage in physical activity like regular exercises.

Another approach to Fat loss is to use drugs and certain supplements that will diminish your appetite, impede fat absorption or shrink stomach volume. There are also some surgical methods adopted as a serious fat loss measure. However, the best Fat loss program is for you to discipline yourself in respect of your daily activities. If you want to enroll in a regular Fat loss program, collect enough information for you to decide on a specific program.

Before all this, you may try to gain from regular exercising. If you are inclined to respect your own decision, then decide and devise your own Fat loss program through exercise. Begin with little goals. For example, first thing is to walk for ten minutes each day on alternate days.

Care about what you eat. When eating out, make a wise choice of foods and the quantities that you take. When you stick to home food, read the label to know the nutritional content that you get. Choose foods that contain less saturated fats. Reduce as much sugar as possible in preparing your food and beverages. Eat a variety of foods. This variation will give you a wide variety of vitamins, proteins and other nutrients.

Select a Fat loss plan with which you are happy and comfortable. Your Fat loss program need not be like a martial regime. Rigid systems will take you away from the program. Some people go for diet pills. But, it may not work for everyone. Many are of the view that they may not be even good because there are people who say the Fat gets back to you sometime after you stop taking these diet pills. If you still want to use them just go by what your doctor says.

]]> http://diet2fatloss.com/easy-techniques-to-fat-loss/feed/ 0 Starving Cannot Cause Fat-Loss http://diet2fatloss.com/starving-cannot-cause-fat-loss/ http://diet2fatloss.com/starving-cannot-cause-fat-loss/#comments Fri, 01 Jan 2010 14:49:51 +0000 diet fat loss tips http://diet2fatloss.com/?p=995 diet fat loss tips

Is that contrary to what you have always believed? Do not have any doubts about this. Fat loss activity does not mean you starve. In fact, it may even work exactly opposite of what you wish or intend.

You may not starve because you are following a Fat loss plan. There will be many occasions when you become too busy to even think of your meal. While you overlook this important activity, you will not realize the damage your inadvertence may cause to your system. Or you may be on a Fat loss exercise and starve intently to reduce food supply to your body and hope for Fat loss to occur.

The reasons for starving are not important. Fat loss or not, you starve and it will make a negative impact. You need to understand what happens when you starve. Although your intention is fat loss and you may even lose some little Fat temporarily, the real effect of starving is it slows down the process of metabolism in your body.

As related to starvation, there is a very interesting phenomenon that takes place in our bodies. Once you end starving and eat a meal, your body system will not process that food further and tends to ‘hoard’ it, expecting to be starved again. With this, the metabolism gets seriously slowed down. If this practice of starving continues, over time you will only be giving reason for your body to gain Fat eventually.

If you think starving will help you in fat loss, you are completely mistaken. Do not starve. Eat small meals in bouts. Space each intake four hours apart. This will ensure healthy metabolism. Your Fat loss process can be designed in many other ways. But definitely starvation is not one of them.

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starvation and fat loss (1), starving fatloss workout (1) ]]> http://diet2fatloss.com/starving-cannot-cause-fat-loss/feed/ 0 Crash Fat-Loss Program Can Crash Your Body System http://diet2fatloss.com/crash-fat-loss-program-can-crash-your-body-system/ http://diet2fatloss.com/crash-fat-loss-program-can-crash-your-body-system/#comments Fri, 01 Jan 2010 14:48:37 +0000 diet fat loss tips http://diet2fatloss.com/?p=991 diet fat loss tips

Most people wanting to lose Fat have two primary reasons for doing so. One is to look slimmer and better; the second is to keep themselves healthy. It is always better to have a long-term Fat loss program that runs over several months and years. Short-duration programs may help you lose Fat, but the results are also short-lived.

Instant, not fast reduction…

It is a simple process that fat gets reduced where calories consumed are less that calories spent. This is the principle of instant reduction programs. Here, it is important to know that in addition to the burning up of fat, the low energy input will cause muscle loss too. It is scientifically proven that you cannot lose more than 2 pounds a week and if you do, you are losing your muscle.

The rate of metabolism is slowed down by crash diets. As there is no sufficient food intake, the body will re-draw its metabolic functionality and adopts the starvation strategy. The system starts conserving energy. When this happens, the burning of fat reduces. The end result of crash programs is you will not only fail in reducing your Fat, in a sense you are also upsetting your body’s essential functionality.

As if this is not enough, you would have lost quite some muscle because of your crash method. The basic truth is muscles burn calories. So, more muscles means more calories burned. Crash courses are, therefore, cause double jeopardy. They crash body’s vital functionality, not your Fat.

You may have seen many people who lose Fat via a crash course, only to regain more than what they have lost, very soon. The wisest way to Fat loss is to adopt a regular health sustaining exercise program rather than quick Fat loss programs that are counter-productive.

Remember, moderate and sustainable levels of calories intake will have to be achieved gradually. This demands disciplined lifestyle. This will maintain and strengthen your muscle tissues. This approach will burn only fat and give you a healthy and good looking body.

]]> http://diet2fatloss.com/crash-fat-loss-program-can-crash-your-body-system/feed/ 0 Hydrate to Lose Fat – Tips and Tricks For Fat-Loss the Easy Way http://diet2fatloss.com/hydrate-to-lose-fat-tips-and-tricks-for-fat-loss-the-easy-way/ http://diet2fatloss.com/hydrate-to-lose-fat-tips-and-tricks-for-fat-loss-the-easy-way/#comments Sat, 19 Dec 2009 16:59:36 +0000 diet fat loss tips http://diet2fatloss.com/?p=249 diet fat loss tips

Remaining hydrated at all times is vital if you plan to lose any Fat.

Fat loss via fluid depletion is both dangerous and temporary at best. Unfortunately it is not only possible to drop Fat quickly it is very simple to do and many diet products rely upon this to give you “instant” results.

Yes you may wrap yourself in cling-film and step in to a sauna for an hour. Yes you will have lost Fat via perspiration by the time you come out. You may have even lost a significant amount of Fat but you have to understand that it is only temporary and as soon as you drink, your body will hang on to those fluids for dear life as it has to rehydrate every cell in your body.

The short period of time that you feel good once you unwrap yourself and stand on the scales and see the Fat has come off is fleeting in comparison to the hours or possibly days and weeks that you will feel less than 100% due to dehydration.

The average person loses 2.5% of total body water each day. That’s approximately 1.2 litres (1.25 quarts) every day of our lives. We can lose 2-3 pounds per day just by not drinking anything which may look good on the bathroom scales but believe me, this is not a good plan!

High levels of hydration mean that more water is drawn in to the large intestine (the colon) which helps to form large, soft, bulky stools which are easily moved by the body’s natural peristaltic motion (the wave like effect that is the same as swallowing)

When you have good digestive transit times, the food that you ingest has far less time to be absorbed and turned in to fat. In fact, the longer that the food stays in the body, the more of it you will absorb and the more Fat you will retain or gain. Another more serious effect of this is that you are more likely to retain possible carcinogens that are naturally contained in food but rejected by the body and excreted as waste as soon as possible.

Beginning to see just how important it is to stay hydrated? Starting to understand why Fat loss via fluids is a very bad idea?

An added bonus of ingesting all of these fluids is that it takes the edge off of your appetite meaning that you will eat less frequently and naturally reduce your food intake. Both absolute winners when it comes to losing Fat.

At the end of the day, Fat loss is a simple equation. Energy (Calories) In – Energy (Calories) Out = Fat Fluctuation. If you are eating more calories than you are using you will gain Fat. If you are using more calories than you are eating, you will lose Fat.

Having meals still inside you from days ago means that you are still storing potential calories that can be absorbed in addition to anything you have eaten since or are about to eat.

Hydrate yourself properly. Drink at least 8 glasses of water per day. Every day. Cut down on things that help to dehydrate you. Caffeine is a good example as it is diuretic which means that you will expel more fluid than you drink. Salt is another thing to be avoided as it causes water retention. This may sound like a good idea but in reality it isn’t retaining the water in the right places. Due to any number of complicated processes that include intracellular osmosis amongst other things, too much salt in your diet will cause you to dehydrate in a way that doesn’t give you a thirst. Even though you will be putting on pounds in unwanted fluid retention.

Staying fully hydrated has many other benefits too. When you drink lots of water, your body systems (more specifically your kidneys and renal system) work far more efficiently. When this is happening you are expelling toxins as fast as possible which has many beneficial effects, often the most noticeable ones are lustrous hair and smooth unblemished skin.

Do yourself a favour, drink lots of healthy, fresh, clean, clear, refreshing, life giving water and aid your diet in ways you never anticipated.

]]> http://diet2fatloss.com/hydrate-to-lose-fat-tips-and-tricks-for-fat-loss-the-easy-way/feed/ 0 3 Easy Steps to Fat-Loss – Get the Fat Off http://diet2fatloss.com/3-easy-steps-to-fat-loss-get-the-fat-off/ http://diet2fatloss.com/3-easy-steps-to-fat-loss-get-the-fat-off/#comments Sat, 19 Dec 2009 16:37:52 +0000 diet fat loss tips http://diet2fatloss.com/?p=209 diet fat loss tips

A typical cardio workout for an hour will burn less than 600K cal. Eating the right foods, along with exercise, is what will help you get the fat off.

Problem Foods

Quite often a large part of the problem is eating foods that your body cannot tolerate. Foods such as Dairy & Wheat are usually the main culprits. Try cutting out these foods for 21 days, then, if you still want to, reintroduce them one at a time and see if you get a reaction such as bloating, fatigue, headache, sinusitis etc.

Try High Intensity Interval Cardio Training

Interval training involves short bursts of high energy exercises like sprints followed up by short periods of rest. A typical interval training session for a beginner would involve running at near full speed for 15-30 seconds followed by a rest period of 1 minute. This would be repeated 4-6 times. Interval training puts your metabolism into overdrive and you burn calories for several hours after you workout. This is one of the very BEST techniques to get the fat off and especially for losing belly fat. But always check with your doctor before doing any strenuous physical activity or exercise. Needless to say, you must always build up slowly to the level where your body can handle the high speed runs.

Think Positive Thoughts

Trick your mind into changing your lifestyle. For example, shop for sexy clothes but get a size too small. This will focus you on the objective and encourage you to maintain your discipline. You will start thinking “This is what I am going to look like.” and “I’m feeling sexy again.” Great Motivational thoughts.

And one more thing, because you’ve done a serious workout don’t feel that it’s OK to have a larger meal, or take that beer, or extra drink. Discipline and Consistency win the war against fat.

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