Tired of suffering from an incredibly slow rate of fat loss?  Looking for a way to enhance your results so you can finally get that body you’ve dreamed of? If this describes you, it’s vital that you take a look at a few of the top techniques that you can use with your diet to enhance the overall rate of fat loss you experience.

Many people are quick to focus on what they can do with their diets to decrease their overall calorie intake and while bringing your calorie level lower is important to get fat loss moving, you should also be focusing on what you can do to boost the metabolic rate as well.

When the metabolism is running faster you’re going to be able to consume more calories but yet still lose weight just as quickly.

Let’s look at what you need to know to dramatically enhance your fat loss just with a few simple tweaks to your plan.

Up Your Protein Intake

The single most effective way to boost your metabolism by up to 30% instantly is to increase the intake of protein in your diet.

Every time you eat foods that are rich in protein your body is going to have to spend a number of calories just breaking these foods down.  As it does this that means that it will actually net fewer calories total from that food, thus you will lose weight faster.

The best protein sources to include?  Aim for the leanest sources that are almost 100% pure protein so you don’t get any tag-along fats or carbs with it.

This includes sources such as chicken breasts, turkey breast, white fish, egg whites, whey protein powder, and fat free cottage cheese.  You should aim to eat one of these with each and every meal or snack you consume.

  Include Dairy Products

Second, don’t be so quick to cut out dairy products from your diet if your goal is maximum fat loss.  Many people do just that thinking that dairy products are too high in fat and calories to help you see results but this isn’t the case.

Dairy products can actually help increase the amount of fat that’s lost around the abdominal region so if there’s one food that you absolutely do want to have included in your diet, this is it.

Cottage cheese, as mentioned above, will be the best option as far as protein goes, but other good dairy products to consider are skim milk, low-sugar and low fat yogurt, as well as ricotta cheese.  Just don’t opt for whole milk, sour cream, or ice cream as these will contain too many calories and saturated fats or sugars.

Try Adding Cayenne Pepper

Another sneaky way to boost your metabolism so you can burn more calories on a daily basis is to add some cayenne pepper to your meals.  This is one spice that will not only cause the body to heat up slightly but in doing so it’ll also raise your basal metabolic rate for a few hours after consumption.

If you prefer not to use cayenne pepper, chilli pepper works in the same manner so that’s another approach that you may want to think about.

Have A High Carb Day

While there’s no questioning the fact that a low carb diet can help you see faster weight loss results, one thing that you must understand is that if you go without carbohydrates for too long on your diet plan, your metabolism will slow because of it.

Carbohydrates are directly tied in with the basal metabolic rate so it’s vital that once in a while you increase them upwards again and literally ‘reset’ your metabolism.

Every one to two weeks on your low carb diet plan, have a very high carbohydrate day where you literally eat any carbohydrate-rich foods that you want.  Breads, cereals, pastas, rice, bagels – you name it, you can have it.

Just do be sure at the same time to keep these foods lower in fat as if you consume too many carbs and fats, you could start to see fat gain. If you keep it to just high carb foods, no fat gain will result but rather, you’ll get a nice boost to the metabolism.

Get Enough Essential Fatty Acids

Another critical element that must be in place with your diet program is enough essential fatty acids, otherwise known as omega fats.  These are found in foods such as salmon, mackerel, flaxseeds, and walnuts, and should be taken on a daily basis as well.

These foods will help to increase your insulin sensitivity, so that when you do eat dietary carbohydrates, your body is better able to handle them and direct them towards the muscle cells for fuel, rather than converting them directly to body fat.

Insulin insensitivity is a big issue for many people who are trying to lose weight and develops after years and years of eating plenty of highly processed carbohydrates.  If you focus on eating more healthy fats in your diet rather than eating those processed carbs and saturated fat sources, you will dramatically boost the results you see.

Plus, these healthy fats will quickly help to kill your hunger levels making it that much easier to stick with the lower calorie diet plan.

So there you have some of the top tips to remember as you go about your weight loss diet to increase the metabolism so that you don’t have to exist on such a small amount of food to get fat loss taking place.

Most people really dislike the idea of dieting but by using these quick tricks dieting doesn’t have to be nearly has hard as you thought it was.  Instead, you’ll stay satisfied, have plenty of energy, and get the exact results you’ve been looking for.

Tagged as: best protein sources, body, Dairy, diet ideas, fish egg, Loss

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Delicious, nutrient-dense foods like chocolate and avocado can help you lose weight.

When trying to lose weight, we tend to fixate on the foods we aren’t supposed to eat. We salivate over cheesecake at the coffee shop, eyeball our partners’ pizza and dream about cheese, glorious cheese. Instead, shift the focus to the delicious and healthy foods that actually speed up metabolism, aiding in weight loss and preventing the storage of more fat. You might just get so hooked on green tea, yogurt, avocado and hot peppers that you find yourself cheating on your former favorites, not on your diet.

Green tea

If you want to get your metabolism revving, choose green tea over black tea or coffee. Studies have found that green tea is not only packed with flavonoids and antioxidants, it also has thermogenic properties, promoting fat oxidation. That means it helps burn the calories from the food you’re eating while you’re eating and digesting it.

Apples

That oft-repeated adage about apples and doctors is backed by solid science. Apples are a low-calorie, nutrient-dense source of fiber, so eating them with meals or as snacks can help you feel full longer. Eating an apple each day can also help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease and diabetes.

Low-fat yogurt

Probiotics in products that contain live bacteria, like yogurt, help beneficial bacteria in the gut process food more efficiently. Low-fat or fat-free yogurt (skip the flavored versions, they’re full of sugar!) is a great source of protein and calcium, and studies have found that eating yogurt as part of a reduced-calorie diet can help burn fat faster than going without.

Celery

You’ve probably heard of the “negative calorie diet” which claims that some foods, like celery, take more calories to eat and digest than they contain. That’s only partially true, but eating celery can still help you lose weight. It’s made up of mostly water and undigestible cellulose, so including it in your meals may help you eat less than you would otherwise.

Cinnamon

Did you know that cinnamon is a natural blood sugar stabilizer? After lots of speculation about the effect of this spice on insulin levels, a 2007 study confirmed that a teaspoon of cinnamon added to a dessert helped temper blood sugar spikes. Researchers are still trying to determine whether cinnamon could be an alternative treatment for type 2 diabetes.

Grapefruit

There’s a good reason grapefruit is so often recommended as an optimal breakfast for people who are trying to lose weight. This low-sugar, citrus fruit contains an antioxidant that has been found in studies to reduce insulin levels after eating a meal.

Broccoli

Broccoli contains two essential nutrients, calcium and vitamin C, which team up to boost metabolism – that is, as long as you have a healthy thyroid. Broccoli is also “goitrogenic,” meaning it can slow the production of thyroid hormones in people with thyroid disease.

Lean Meats and Fish

Lean protein from sources like meats and fish can help boost both your metabolism and your energy levels. Protein also helps curb hunger and ensure that the weight you lose is fat, not muscle. Having a higher lean muscle mass helps burn more calories on a daily basis, aiding in long-term weight control.

Garlic

Adding garlic to meals rich in fats and carbohydrates may keep those substances from wreaking havoc on your health. Studies have found that garlic supports blood sugar metabolism and helps control lipid levels in the blood. Of course, that doesn’t mean garlic bread is suddenly a health food, but adding crushed fresh garlic to your meals certainly wouldn’t hurt.

Oats

While many foods, like those high in sugar, can cause blood sugar spikes that cue the body to store fat, oats and other whole grains keep insulin levels low after you eat. This ensures that you burn calories instead of increasing the prominence of all your wobbly bits.

Olive Oil

Taking in fat in order to burn fat? It may not seem to make sense, but healthy monounsaturated fats like olive oil can actually aid the body in burning calories. But to get a benefit, you have to replace other types of fat – like cream or butter – with olive oil, and consume it only in limited quantities.

Hot peppers

Cayenne, chili, jalapeno and habanero – make your meals spicier, and you’ll speed up your metabolism, too. Research has shown that adding hot peppers to a meal, even just in the form of a pinch of cayenne, can boost metabolism by up to 25 percent for three hours after you eat.

Avocado

This creamy pale green fruit may be high in fat and calories, but it’s also packed with fiber, vitamins and minerals. More importantly, most of the calories in an avocado come from monounsaturated fats, which help control the metabolic rate.

Beans

Another ideal source of lean protein, beans are chock full of both soluble and insoluble fiber, which help lower insulin levels after digestion, causing your body to store less fat. The process of digesting the fiber and proteins in beans burns extra calories, too.

Brown rice

The all-important fiber in brown rice and its effects on insulin levels are what makes brown rice a great metabolism-boosting food. Choosing a whole, unrefined carb like brown rice instead of white rice, white flour and other processed carbs can be a big boon for weight loss.

Almonds

A low calorie diet rich in almonds can help increase weight loss, according to a 2003 study. Researchers have speculated that the good monounsaturated fats in almonds not only have an effect on insulin levels, but also give dieters a sense of satiety, so they eat less overall.

Dark chocolate

Scientists have discovered that eating dark chocolate can actually aid in weight loss. The benefit comes from chocolate’s effect on stress hormones. Study subjects who ate chocolate each day had reduced levels of the stress hormone cortisol, which prompts the body to store fat.

Ginger

Just like the capsaicin in hot peppers, the heat of ginger root can decrease appetite, aid in digestion, and increase metabolic rates after eating. Try adding sliced or grated ginger to your stir-fry or tea, or add it to baked recipes like banana bread.

Vinegar

A study of 175 overweight Japanese men and women found that acetic acid in vinegar may “switch on” genes that release proteins which break down fat. The study participants who drank either 1 or 2 tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat and waist circumference.

Water

While the rumors about your body burning more calories when you drink cold substances are a bit spurious, it’s true that drinking lots of water can help speed up weight loss. One study found that drinking two cups of water increased subjects’ metabolism by 30% for 30 to 40 minutes. Experts warn that the effect is “very, very small”, but combining it with all of these other metabolism boosters may help you get the results you seek

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Summer is the most appropriate season for starting a detoxifying diet because now fruits and vegetables are mostly available. We all should consider having a detoxifying diet at least once a year because during the cold season our body gets filled with toxins, waste elements and compounds that are not at all beneficial for us. Toxins in our body can only make us feel weighty and lumpish, lacking energy and will to enjoy life. Our physical

moves and actions become slower, clumsier, as well as the brain activity which is blocked by the waste in our organisms.

A diet consisting in vegetables and fruits is the most recommended in the hot season firstly because it supplements our bodies with the vitamins and nutritive compounds it needs for functioning properly and secondly because the heat outside makes it heavier for us to digest heavy meals.

One of the most effective methods for detoxification is the one in which raw fruits and natural fruit juices are used. The fruit nutrition is an excellent remedy for excess organic toxicity because it redresses the alkaline state of the body, eliminates acidic chemicals in our organisms and helps us lose weight by providing us with a lot of energy at the same time.

People that use the fruit diet usually remove all the dead cells, fat excretions and other unhealthy element from their bodies. When eliminating the toxins, our body will make use of all the ways in which it can do this: urine, excrements, skin, mouth, sinus.

However, the colon will be the most required part of our body during the detoxification period, because it will be the medium through which more than 70% of the waste in the organism is eliminated. The digestive tract processes the meals we eat and when filling it with unhealthy products from junk food, it will become heavy with toxins. These toxins are also released in our body through the walls of the colon and reach the blood stream. From here, toxins dissipate all through our body and lead to various mild or serious diseases.

Of all the fruits, citrus fruits, especially lemons, grapefruits and oranges, have the most beneficial and powerful effect on the detoxification process. Other fruits that will also enhance waste removal from the body are pineapples. But besides these, note that all fruits intake leads to a healthy way of living and works very well upon the organism.

The fruit diet and toxins elimination will have miracle effects upon our health not only by removing all the waste and poisonous compounds from the blood stream and the rest of the body (colon, liver, heart etc). Eating fruits helps us get rid of allergies, vitalizes and energizes us and leads to a good stamina, improves eyesight, makes our nails, teeth and hair stronger and healthier, our skin becomes radiant and sweet smelling. Also, our cognitive function and mental abilities are stimulated and increased, while emotional disorders such as stress or anxiety are also minimized

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Healthy Weight Loss – Some tips on proper dieting

Forget the fads, the pills, the crazy liquid diets; when it comes to dieting and losing weight, there is only one way of doing it – the healthy way. Unfortunately, because of all of these fads and miracle diets, people’s idea of a healthy diet has become a bit fuzzy and corrupted and this has become the norm. Follow these simple guidelines to lose weight the healthy way:

 

#1 – Plan ahead!

Before starting any diet plan, it is always wise to seek medical advice. This has to do with many things. For instance, your doctor can run metabolic tests to see if there are certain foods you should or should not be eating while dieting, whether it be because they contain something that you have too much of or because you may be allergic. Also, your doctor will take your medical history under consideration when creating a diet program that will be specific to your body. Everyone is built differently, which is why everyone reacts differently to various diets.

#2 – Follow the plan!

Sure, it may be tempting to cheat every once in a while, but in the end, the only one truly lacking in benefit is you. Studies have shown that even a weight loss of five to 10 pounds can greatly reduce your risk for heart disease and other chronic conditions. If your plan includes 1200 calories a day with no more than one small serving of sweets, enjoy the small serving when you have it. Whether you are losing weight to fit into your jeans or to avoid getting Type 2 Diabetes, the benefits far outweigh the hindrance of cheating on your diet.

#3 – Don’t Drink Your Calories!

A wise medical professional once said, and it’s true – your body is made mostly of water, so anything else will go to places you don’t want it to go. Water is your best friend when it comes to healthy weight loss, and it’s not just because your doctor says so; water helps to keep you stay energized, properly hydrated and it makes your skin healthier. So not only does it help you lose weight, it helps you to look good while doing it.

#4 – Exercise, Exercise, Exercise

The dreaded word…I myself hate to exercise, but let’s face it, it is what I call a “necessary evil”. Exercise doesn’t have to be evil, though, and I know many, many people who love to do it. It can be a fun, relaxing way to lose weight. Some people jog, others go to the gym, some even dance or do yoga. Talk to your doctor about what options he or she recommends, particularly for your body type and condition, and exercise away! It will help you shed pounds and you will be able to feel like you’re experiencing the results right away.

Following these simple rules, you can be sure that the last celebrity diet is the last fad you will ever join. There is nothing more satisfying that losing unnecessary and potentially harmful weight. How much more rewarding will it be to do it the right way?

For even more healthy diet tips – be sure and visit your local CareNow provider

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How to plan weight loss can be hard. The first step when trying to figure out ways to lose weight is the toughest. Thousands of people are trying to trying to figure out how to plan weight loss for the year.

There are so many ways to lose weight it is hard to find what will work for you. The one thing you can count on is how to plan weight loss system needs to have a few core things. Let’s take a look at what you need when figuring out ways to lose weight.

How to Plan Weight Loss using Aerobic Activity –The good thing about this is you can do what ever you want. You can jog, walk, take boxing classes, using a cross trainer, ride a bike or whatever it is you like to do. How to plan weight loss you need to do this at least 3 to 4 times a week for at least 20 minutes each time.

How to Plan Weight Loss using Weightlifting – Some people may cringe at this one because they do not want to get big. It is actually hard to get really big weightlifting especially for women. The how to plan weight loss system will require you to Add muscle to your body because it is one of the best ways to control weight.

How to Plan Weight Loss Meal Eating –You do not have to quit eating or starve yourself. You need to eat smart by limiting junk or fatty foods while sticking to healthier foods. The how to plan weight loss guide does not tell you to cut out the food you love it says use moderation.

When you are trying to figure out how to plan weight loss these three main areas should be your focus.

How to Plan Weight Loss – How much Weight Should I Lose

When looking at how to plan weight loss a good question is how much weight should I lose?

How to plan weight loss you will need to look at your body type are you small framed or larger framed. This is important because if you are a bigger boned person you will not be able to get to a size 6. When looking at how to plan weight loss your body type will gauge where you need to be. Let’s say you are 6-foot tall women and you are a medium build then getting down to 130 pounds does not make good sense. Your healthy weight may be 150 lbs. or somewhere around there. This is the right way to look at normal weight when you look at how to plan weight loss.

How to plan weight loss as a 40-year-old male. I weigh 183 lbs and I am very muscular so most charts consider me overweight. If you looked at me you would not think overweight but the weight lifting adds muscle and muscle is heavy. I should weigh more like 175 lbs. at my 5’8” height but I am still in good shape and healthy. The how to plan weight loss point is that charts don’t always tell the whole story.

How much weight should I lose question should be taken seriously because you need to be at a healthy weight. This will allow you to feel good and be more active.

How to Plan Weight Loss and Do it Quickly

How to plan weight loss and do it quickly is very tricky. How to lose weight the fastest all depends on your objectives. Do you want to lose a quick 5 pounds or may 20 pounds? The rate at which you can drop weight has many variables and that is needed when you look at how to plan weight loss.

The other thing to think about is what is you idea of how to plan weight loss fast. How to lose weight the fastest could mean you want to lose 5 pounds in 5 days. Losing weight has to be done at a slow a steady pace. If you look at how to plan weight loss right losing weight really quick will make it easier to gain that weight back later.

How to plan weight loss in the fastest way is to drop water weight. You have probably seen a wrestling movie where some one is trying to make weight. This is the weight they are getting rid of to make their weight class is water weight. How to plan weight loss I would not look at just dropping water weight.

Another way you can look at how to plan weight loss and keep it off is by lowering a fat and high calorie diet. Many people eat too much junk food so lower the intake and eat better. You will also need to workout with a cardiovascular program and weight lifting program to lose the weight. A good how to plan weight loss program will help you keep the weight off preventing the yo-yo diet issues.

When looking at how to plan weight loss please do not just quit eating to lose weight. This will work short term but wreck your metabolism and cause you to gain the weight back plus more later. How to plan weight loss and how to lose weight fast are good questions just make sure you find the right answers

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When it comes to weight loss, one of the options people think about is to stop eating for a while. Everyone knows that weight gain or loss is simply a matter of math, calories in minus calories out equals weight gain or loss. Your body burns 70 calories per hour even just sitting idle on the couch. If you don’t eat any calories then your calculation is simple and your weight loss should be fast, right? Well yes and no and as simple as it sounds, that idea is fraught with potential problems.

You see, even though you might not be “burning” any calories your body’s systems keep working. When you body is deprived of food it slow down its metabolism. This means you burn calories more slowly. While a no-calorie weight loss program might seem to work at the onset, within a short time your metabolic rate slows down substantially and your weight loss slows with it.

Your body needs energy to stay alive, so at first, it goes after the glycogen stored in your liver and converts it to glucose to burn for the energy it needs. When that store of energy is used up (to a degree), your body will begin to go after the energy stored in the bonds of certain molecules in your fat cells. This process is called ketosis and accounts for why your breath sometimes smells like fingernail polish (made with ketones) after hard exercise.

So far, your no eating weight loss program sounds good. You’re burning calories, reducing body fat and losing weight. That’s what effective weight loss plans are supposed to do, right? Well, yes, but unfortunately this isn’t all your body is doing under these circumstances.

One result of your no eating program is that this method of ‘dieting’ will cause your body to undergo a ‘rebound’ effect. In other words, this kind of weight loss program will cause you to crave food like crazy. This effect will cause you to put on more pounds than you lost. This is because your body is compensating for a radical deficit.

Now if gaining a little extra weight after being able to fit into a dress for a wedding or looking good for a high school reunion was the only ill effect of your no eating weight loss program then you might feel that this option is the one to choose. The real problem is that there are serious health risks to simply starving yourself or going on a long term fast. This wacky weight loss eating plan causes a number of carefully balanced nutrients to become unbalanced.

After not eating for a period of time, your balance of insulin, sugar and a variety of other essential compounds becomes upset. The danger here is that, in addition to regulating your energy levels, they also influence the hormones that regulate your brain and nervous systems.

Unless you compensate with some sort of sports-style drink your concentrations of potassium and sodium will also get out of balance. These can be even more difficult to adjust in the absence of food. These minerals are vital for regulating your heartbeat. They are also found in every cell of your body and in fluids where they participate in an enormous variety of critical tasks.

An imbalance of these can cause fatigue, dizziness and difficulty concentrating. Of course these are only three of the milder symptoms that can result. Dehydration is very likely, since much of the fluid you receive is not just from the liquids you drink but from your food. If the weather is warm and you are even a little active this can easily lead to heat stroke.

Your kidneys will have a more difficult time filtering properly. Since they clean the waste material from the blood they play a role in regulating your blood pressure. They also stimulate your bone marrow to make red blood cells.

In addition, your odds of a heart attack are increased and your brain function suffers. The list goes on and on. Even if the fast is ended long before death, which is about 4 weeks for most people, serious long term physical effects would occur.

So of all the weight loss options you have to choose from the no eating program is definitely not the one you should choose. Instead of fasting, try eating a balanced, healthy diet with a limited number of calories. When you combine this type of weight loss eating with a plan that includes an age and circumstance-appropriate exercise program you are not only setting yourself up for long term success but also maintaining a healthy body. This is the surest way to lose pounds safely, a program that keeps your short term and long term health in harmony. You can lose the weight you desire, just do it in a healthy manner. You’ll be so glad you did!

Wil Dieck is the founder of Total Mind Therapy a combination of hypnosis and NLP and a number of e-courses including a “Weight Loss Secrets” program that you can have for no charge or obligation

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  For those who can’t afford to go through an expensive diet program like the Medifast Diet or the South Beach Diet but want the same remarkable results, a low carb diet plan is the one for you.  A low carb weight loss program employs minimal carbohydrate intake.

 

If your are finally set to take on a low carb diet plan, the first thing you need to do is to familiarize yourself with the three types of carbohydrates.  They are your fibers, sugars and starches.  All these three are energy sources of your body and they work with the other nutrients to help keep your body function efficiently.  But, of course, not all types of carbs are beneficial to our health.

When there’s a sudden increase of blood sugar in your system, that is often due to bad carbohydrates.  When a person has high blood sugar, it can result to serious complications if not taken care of immediately, such as  kidney failure, blindness, and weakening of the immune system.

Although a low carb diet plan is an inexpensive type of weight loss program, it doesn’t mean to say that it is also the easiest.  We’ve relied so much on high carb foods ever since we were kids that falling off the diet plan can be just too easy.  So make sure that you can control your cravings especially on the early stage of your diet.  One sure way to suppress your appetite is not to skip any meals especially breakfast.  You can even eat meals five times a day in minimum servings so that you won’t easily get hungry in between these meals.

 

So what foods are you allowed to eat when in a low carb diet?  Definitely not beans, fruits, milk, bread, nuts, potatoes, pasta, corn and grains on the first 2 weeks of your diet plan.  However, on the second phase of the program, you can already eat some of those foods you were not allowed to eat during the first week.  When your are already close to your targeted weight then that is the time you can be allowed to eat whole grain products, along with potatoes and corn.  I would personally recommend you avoid huge quantities of foods that have refined sugar and flour even if you’ve already reached your goal weight.

 

Do not ever think that when you’ve reached your desired weight it is already safe to go back to those foods you were deprived of when you were still starting.  Remember that those types of foods are the culprit in making you bloat then.  Knowing what you can and cannot eat is just part of the process in losing weight.  If you really want long term results, you need to make some alterations in your lifestyle too.  Keep it healthy by doing regular exercise and a regular intake of 8 glasses of water every day.  In any kind of weight loss program, it would be best that once you’ve reached your target weight, change your goal to healthy living after.

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