Ways to shed body fat fast!

Weight Loss For Women

Weight Loss For Women

Ways to shed body fat fast!

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What Worked For Me: Tanya’s Weight Loss Tips

What Worked For Me: Tanya’s Weight Loss Tips

Make an Appointment to Exercise Every Sunday I jot down my exercise goals on my Google calendar. Sometimes last-minute plans get in the way, but I generally stick to my schedule once I’ve put it in ink. Count Calories””at Least in the Beginning I didn’t […]

5 Effective Weight Loss Tips for Women Struggling with Their Weight

5 Effective Weight Loss Tips for Women Struggling with Their Weight

Surveys have shown that the majority of women who are overweight or obese wish that they could lose the weight. Many feel depressed and inferior. They desperately wish to shed the excess pounds but they feel like they can never achieve it. They feel like […]

7 Appetite Reduction Techniques for Women

7 Appetite Reduction Techniques for Women

Let’s face it. If you want to lose weight, you’re going to have to eat less. Yes… yes… You don’t want to. You enjoy eating. Do you really have to cut down your calorie intake?

Yes.

What if you eat the same amount and just exercise? No. You still need to eat less.

Ok… ok. You’ll eat the same amount, exercise like crazy and pop a few slimming pills too. That ok? No. You’ll still have to eat less.

Now that we have established that fact, we can move on. When we say eat less, it doesn’t mean that you will have to eat like a bird. You’ll always have enough food to eat, to stay strong, fit and healthy.

The problem society faces these days is that people eat too much. They eat when they’re happy. They eat when they’re sad. They eat when they’re hungry and they eat when they’re not hungry… out of fear that they might get hungry later.

Many people’s relationship with food is totally out of whack. The most crucial step to losing weight is consuming the correct amount of calories. Ideally, you should be aiming for a caloric deficit of 500 calories. You can find out the exact number by visiting http://www.freedieting.com/tools/calorie_calculator.htm

Once you aim to cut your calories, you will definitely end up eating less than you’re accustomed to. Since you’re already in the habit of eating a certain quantity of food daily, the body is going to feel a little hungry.

This is normal. You’re not starving. Your body needs time to adjust to the fewer calories. There will be slight discomfort and you may find yourself thinking of food often. You will need to exercise will-power and not eat. Maintaining the caloric deficit is imperative to losing the pounds.

Look at it as a challenge that you can surmount. Many people look at controlling their diet as a huge pain in the butt. With a negative attitude like this, they best prepare for a hemorrhoid attack.

There are 7 tips in this article to curb your appetite. These will help to a certain extent at controlling your cravings. Do note that within a week of maintaining a caloric deficit, your appetite will naturally diminish. The less you eat, the less you’ll want to eat. You stomach will shrink and you’ll require less food to feel satiated.

That may take a week or two to happen. Depending on how much you’ve been eating daily, it may take longer but rest assured that you will need less food as you go along.

1. Skip breakfast. This runs contrary to everything you’ve heard so far. However, studies have shown that the later in the day you have your first meal, the less you’ll eat throughout the day. If you really must have breakfast, go ahead, but keep it light and make sure it is protein based. Skip the sugary cereals and white bread.

2. Drink lots of water. It’ll make you feel full and very often people mistake thirst for hunger. You also need to be sufficiently hydrated to accelerate fat loss.

3. Consume a tablespoon or 2 of virgin coconut oil daily. It has been shown to reduce one’s appetite, make a person leaner and also less prone to storing fat.

4. Stay active throughout the day. Sedentary activities such as vegetating in front of the TV for hours, playing video games non-stop, watching movies at the cinema, etc. will automatically make you want to pop something in your mouth to munch. Avoid these activities.

5. Eat lots of vegetables. Vegetables such as broccoli, spinach, carrots, cauliflower, kale, celery, etc. contain a ton of beneficial properties. Not only are they good for your health but they will also leave you feeling fuller for longer.

6. Use smaller plates. This is a psychological trick. Smaller plates look fuller with less food. So, your brain automatically assumes you’re eating a lot when you’re not.

7. Go to bed earlier. A bad habit that many people engage in is binge eating at night. This is usually because they’re awake watching TV and end up feeling hungry. If you find that you’re getting hungry at night, go to bed earlier. You will not struggle against cravings.

Follow the tips above and you will reduce the amount that you eat. Once you achieve this feat, your weight loss will go from being a possibility to a probability and finally, a reality. Your diet is that important to your success. Never forget that.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch


 

Am I Destined To Be Fat?

Am I Destined To Be Fat?

This is a very common question and it’s especially asked by women if they come from a family where all their family members are overweight. It seems like they’re just born that way. Life has dealt them a bad hand and they can never compete […]

Can A Woman Be Fat and Still Be Beautiful?

Can A Woman Be Fat and Still Be Beautiful?

There is a movement going around the world right now trying to get people to not be judgmental or look down on overweight or obese people. There is even a term for it. It’s called “fat shaming”. Fat people do not want to be called […]

Can I Lose Weight Without Giving Up Junk Food?

Can I Lose Weight Without Giving Up Junk Food?

The very idea of being able to eat whatever your heart craves and still lose weight is something that millions of women dream about. Is it really possible to lose weight while on a junk food diet?

In theory, yes. It’s not so simple… but yes. You can lose weight even while eating fast food, processed food, and junk food… whatever they may call it. You know what these foods are.

To understand how this is possible, you must understand the simple concepts of weight loss. Bear in mind that simple doesn’t rhyme with easy. These are simple to understand but will require a certain degree of discipline to execute.

You need to find out what your daily calorie maintenance requirement is. This can be easily done at http://www.freedieting.com/tools/calorie_calculator.htm

Maintenance level means that if you consume calories at this level, you’ll neither gain nor lose weight. However, since most people’s metabolism decreases with age, even eating this same amount of calories will lead to weight gain as you age.

If you consume more calories than your maintenance level, you will gain weight. The excess calories will be converted and stored as fat.

If you consume lesser calories than your maintenance level, you will lose weight.

Therefore, theoretically speaking, even if you were on a junk food diet the entire day but you were consuming about 500 calories lesser than your maintenance level, you will lose weight.

It would help if you engaged in an exercise regimen to lose the weight faster.

Many overweight or obese women, almost always have a very poor diet. It is extremely difficult for them to switch from a diet that is so high in processed/junk food to one that is clean and wholesome.
Expecting to switch your diets overnight is just setting yourself up for failure. You absolutely must do this slowly and progressively. Therefore, your best course of action will be to carry on eating the way you have, but aim for a caloric deficit.

That essentially means that you’ll be consuming less junk food than you were used to. This in itself will help you lose weight.

However, since the goal is to lose weight and get healthy, your end goal should be to eliminate junk food from your diet and eat clean.

Every week, make one small positive change to your diet. If you usually have 2 cheeseburgers for lunch followed by a soda, you may replace that with a crunchy tuna wrap and a glass of cold coconut water.

Psychologically, this is easier. It’s just one meal. Keep at it till this becomes a habit and you slowly but surely, replace all the junk meals with wholesome yet tasty meals.

Healthy meals can be delicious too. You are not sacrificing taste or pleasure by eating healthily. It’s just a matter of getting your taste buds and body to enjoy eating healthy foods. Over time this can be achieved.

In the meantime, you may eat junk foods and still lose weight while on a caloric deficit.

You should also note that junk foods are nutrient deficient. That means, you could be eating junk food and after a short while still feel hungry. That’s because your body hasn’t got all the nutrients it needs. This is one reason why if your diet is poor, you always feel hungry no matter what you eat.

Also note that, there are certain processes within the body that will prevent you from losing weight beyond a certain point. The body is a highly complex organism. It will lose weight for a while since you are on a caloric deficit. However, with time, you will find it increasingly difficult to do so.

It’s not merely a mathematical equation where calories in must be less than calories out. There are other factors such as the quality of the calories consumed, the thermogenic effect of the food eaten, etc.

So, ideally, you may consume junk food at a caloric deficit and over a period of a month or two, slowly wean yourself off these unhealthy foods and get on a healthy diet. Of course, you may indulge in junk food once in a while. However, many people who have made the switch never feel the urge to eat junk food again.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch


 

Coping With the Stress of Trying to Lose Weight

Coping With the Stress of Trying to Lose Weight

The weight loss process can be extremely taxing mentally and emotionally for most women. Whenever they think about losing weight, they automatically think about running for hours or hitting the gym. They also grimace at the thought of sacrificing their favorite food for boring, tasteless […]

Do I Detox Before Starting a Weight Loss Program?

Do I Detox Before Starting a Weight Loss Program?

People really do enjoy making things more complicated than they really are. It is a common practice suggested by fitness trainers and weight loss guides that a person should detox their body before embarking on a weight loss program. There are detox teas, lemonade fasts, […]

If 10 Minutes Is All You Have to Exercise

If 10 Minutes Is All You Have to Exercise

A common complaint that most women have is that they just don’t have the time to exercise. They’ve to juggle their careers, keep an eye on their children, keep an eye on their hubby… it all takes up time.
Exercise ends up as an afterthought.

A common misconception that most people have is that exercise needs to be done for an hour for it to be effective. Nothing could be further from the truth.

In fact, shorter and more intense workouts are far more effective than long ones. You can’t possibly be exercising for 45 minutes at maximum capacity. Most women are not triathletes or Navy SEALs.

A short 10 to 15 minute workout done early in the day will work miracles. This type of workout is known as HIIT… High Intensity Interval Training. Here’s the kicker. You can even do a HIIT workout in one spot and still sweat like crazy.

For example, let’s look at this workout circuit.

Sit Ups – 45 seconds
Burpees – 45 seconds
Jump Squats – 45 seconds
Push Ups – 45 seconds
High Knees – 45 seconds
Jumping Jacks – 45 seconds
Burpees – 45 seconds
Alternating Lung Jumps – 45 seconds
Sit ups – 45 seconds
Push Ups – 45 seconds

Each exercise will have 15 seconds of rest before you move on to the next. You could do this workout in a cubicle. It takes up that little space… BUT… most people will not be able to even make it to the 9th exercise.

Why?

Because of the intensity. You need to go as hard as you can go. There is no taking it easy. If all you have is 10 minutes, then it MUST be a hard 10 minutes.

The good news is that this is just 10 minutes. You’ll be in the ‘hurt box’ during this time but you need to keep telling yourself… “It’s only 10 minutes! I can do this.”

You could complete a workout within a commercial break. It’s that fast. If you do this workout early in the day, your body will be in fat burning mode throughout the day because of the intensity.

It creates a situation in your body known as post-exercise oxygen consumption. That means your body will be burning calories at an accelerated rate for 10 to even 14 hours after your workout is over.
It’s amazing what just 10 minutes can do.

The reason you do it early in the day is because your metabolism drops the moment you go to bed. By completing your training early in the day, you’ll reap maximum rewards.

It’s also worth noting that it’s best that you make these short workouts full body workouts. Do compound movements such as squats, jumps pushups, etc. By recruiting as many muscles in your body as you can, you’ll be ensuring that your workout is engaging the whole body.

Don’t just try to wing it with simple exercises such as dumbbell curls and call it a day. All you have is 10 minutes. You have to make it count.

Even 3 of these short workouts a week will transform your body within a month. Go ahead and give them a try. You will be amazed.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch


 

I’m Too Shy to Workout at a Gym

I’m Too Shy to Workout at a Gym

If you don’t have the time to read the entire article, the quick answer is, “You don’t need to workout at a gym to lose weight.” Every year in January, the sales of gym memberships skyrocket. Everybody and their pet cat has made a New […]


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If you don’t have the time to read the entire article, the quick answer is, “You don’t need to workout at a gym to lose weight.”

Every year in January, the sales of gym memberships skyrocket. Everybody and their pet cat has made a New Year resolution to get in shape. By February, over 95% of these “fitness minded folks” have given up and the gym memberships that have been fully paid for go to waste.

If you wish to lose weight, all you need to do is eat less, eat right and move more. That’s it. You do not require Nautilus machines, kettlebells, rowing machines, etc. All these are effective but not a necessity.

If you can walk, you can lose weight. All you need to do is maintain your diet at a caloric deficit of about 500 calories and walk for 30 to 60 minutes a day. Ideally, walking first thing upon waking will be fantastic. Your glycogen stores will be low and the body will access fat stores for fuel.

If you can walk for 45 minutes in the morning and 45 minutes in the evening, your results will be much faster. There is no need to pant and gasp at the gym. Usually, people who are embarking on a weight loss plan have led sedentary lives with very little exercise. Even walking will be beneficial and more exercise than they have gotten in a long time.

If you have the budget, you can always purchase dumbbells, barbells, a bench, etc. as equipment and keep them at home. Your muscles do not care where you workout as long as you do.

In fact, many people who have gyms at home report having better workouts since they do not have to share the equipment and wait their turn. You will be saving time and money. There are also no distractions unlike a gym.

The equipment once purchased, will last a lifetime. Unlike gym memberships which can be expensive and have annual fees, your home gym will never have fees. You will also not be intimidated by other people who look like they have stepped out of fitness magazines.

Many newbies to a gym feel inferior and intimidated when they see people who are ripped and look fantastic. This can be depressing and you really don’t need the vexation.

There are a plethora of exercises that you can do without weights. Just go on YouTube and search for calisthenics exercises. Lunges, push-ups, squats, tuck jumps, burpees, mountain climbers, etc. are all fantastic compound exercises that can be done in the privacy of your own home.

These exercises when executed fast in an interval circuit will boost your metabolic rate and get your heart pumping. They are excellent fat burning exercises. You may be surprised to know that many of the muscular, bulky guys at the gym may not even be able to complete a high intensity workout. They just do not have the stamina to.

When you work on your stamina, your body will burn fat fast and furiously. Your stamina can be built with high intensity workouts at home, at the park, at the beach etc. You don’t need a gym.

One who wishes to progress will make a step out of a stone. If you do not have the budget for a gym membership or you just don’t like the idea of being in a gym, don’t let that discourage you. You can definitely lose weight without a gym membership.

If you’re serious about losing weight, check out the best Weight Loss For Woman Program

The Beta Switch


 


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