01Jun/11

# How Much Exercise Is Needed To Lose Weight?| Weight Losing Tips

So you’ve been saying “I need to lose weight” but how much exercise is needed to lose weight? There is no magic, mystery or quick fix involved, just a simple math equation. You need to burn 3500 more calories to loss one pound.  Of course this sounds like a huge, scary number when you want to lose weight – but when broken down by seven days it is only 500 calorie cutback a day and that is easy by making some minor changes.

## How to Lose Weight Tips

When you want to know how much exercise to lose weight all you need to do is to make simple food exchanges for example an afternoon soft drink for a glass of cold water and save 97 calories; instead of a fast food Egg McMuffin for breakfast, indulge in a small whole wheat bagel topped with 1 tablespoon of protein packed peanut butter (over 180 calories saved).  Don’t hit the snooze button, get up and start walking briskly for 10 minutes and you just burned 100 calories easily by doing this simple exercise.  Just 10 minutes of relaxing, stretching yoga will burn another 50 calories and always take the stairs!  These are a few easy weight loss exercises to show how much exercise is needed to lose weight.

Exercise is a vital part of a healthy weight loss plan and exactly how much will vary from person to person.  50 minutes daily (or 250 minutes a week) 5 times a week is the general base for an average healthy, fit individuals that need to lose weight.  One of the best excercise tips to lose weight is beginners can start with 3 days of cardio for 30 minutes and add a few minutes each week until you are are exercising for a whole 60
minutes. Remember, how to exercise is entirely up to you, make it fun!

### How Much Exercise Is Needed To Lose Weight?

Here is a step by step formula and losing weight tips to find out if you are eating more calories than you are burning:

Step One: Calculate your Base Metabolic Rate (the very minimal that your body needs to breathe and digest):

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Step Two: calculate your level of activity to estimate how many calories you burn while exercising, weight lifting, sitting, standing, walking, etc.  Keep an activity journal is helpful with this practice.  A heart rate monitor will also calculate the calories you burn during exercise for weight loss.

Step Three: Use a food journal and write down everything you eat and drink with the coordinating calories.

Step Four: See your results by adding your activity calories to your BMR number and then subtract your food calories from that total number.  For example: if you BRM plus activity equals 2000 and you are consuming 2400 calories, you WILL gain weight.

To get some positive results, 50 to 60 minutes of cardio loss weight exercise with some strength training will do the trick.  Be consistent in making small, positive changes every day and you will be losing weight. Remember how much exercise you need to do will depend on how much you are eating.  I like to look at it as a bank account when you are wanting to lose weight you eat a balance weight loss diet and exercise.  You will be rewarded with a weight loss if you eat chockie biscuits one after the other you will need to do some serious depositing in the way of exercise.

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Now that you know how to excercise to lose weight you are on the fast track to being a healthier and happier Knowing how much exercise is needed to lose weight can make all the difference in seeing results quicker and taking the guess work out of work outs.

# Best Exercises to Lose Weight

When it comes to theit does not have to be like a nine to five job, it can be as simple as daily household chores or a simple walk. Let’s start off with the basics, something as basic like housework. They might burn off just a little bit of calories, but as a start it might be the best thing you can do. Let’s look at the best exercise to lose weight.

## Best Exercises to lose weight accidently

Adding such activities as dusting, vacuuming or even washing the dishes can accelerate your metabolism and when you start to lose some weight you will look at housework as a workout instead of a chore.  A good way to burn extra calories as you go is to pump up your favorite music and dance or exaggerate your movements, you will find that you will enjoy the music and at the same time the more movement the more calories that you burn at the same time.

When it comes to the best exercise to lose weight, one of the best exercises to start with and the best for you is walking; add some wrist or ankle weight exercises for extra benefit. . When it comes to this exercise it depends on how intense you are in doing it. It will burn more calories, if performed at a longer duration and at a greater level.  At a brisk pace and at a longer duration walking will burn off a large amount of stored fat and a large amount of calories.  The body is cunning though and it will easily adapt to the routine that you are doing and you stay at the same fitness level and not burn fat effectively.

### What Are the Best Exercises To Lose Weight?

What needs to happen is that you should vary the routine for example walk at normal pace for 10 minutes then walk at a much quicker pace for the next 10 minutes repeat this through your walk.  One of the best exercises to lose weight is to add a flight of steps into your routine and then quickly come back down them again and repeat.

This will explain why a good balance between the total calories lost and the percentage of fat burned should be the reason of choosing the best exercise weight program to fit your needs and to start with.  If you are very overweight you may find that you get puffed after only 10 minutes, but hang in there each day you will add a further 5-10 minutes until you are doing a full 30-40 minutes without stopping.

When it comes to light jogging or even basic light aerobics they can be a very effective way of burning large amounts of total energy in one regimen. This kind of exercise might be too intense for the overweight or obese person and thus he or she might not be as accustomed to this type of exercise as the more fit of a class. But as I taught aqua aerobics I highly recommend you start your workout in the water as one of the best lose weight exercises as it it so versatile and your weightless in the water.

You will be surprised at how hard you workout in the water without any stress on your joints at all.  As you get fitter you will add other flotation items to give you more resistance in the water and make you work a little harder.  Or you can put on a flotation vest and run in deep water.  As with the walking you can also vary your routine so you don’t get the adaptation from doing the same exercise over and over again. Given that water and walking are one of the best exercises to lose weight another one that would come close is bike riding purely again as it is non weight bearing.

Biking is a sport and an exercise. It can get you to the market or a friend’s house and also save you money in gasoline. You get fresh air and out of the house, and the cool breeze upon your face is not only refreshing but is also exhilarating.  It is also a great way to increase your energy level and thus increase your ability to perform the other exercises that will increase your fat and caloric burning potential. Or again, stay in the deep end of the pool where you can cycle like mad and get the same exhilaration knowing that you did a good workout and get rewarded by feeling great!  The secret is to start slowly and increase your distance and endurance in an incremental fashion.

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Best exercises to lose weight are really any exercise that increases your heart rate and working in your target zone, the thing to do though is to work on duration and the intensity of your exercise to get the most out of it and lose weight.

01Jun/11

# Diet Plans for Teenager Girls: Include Exercise As Well.

When it comes to diet plans for teenager girls, you would probably have a hard time finding a teenager that always makes healthy choices. It is very hard for teenagers, due to peer pressure, cheap fast food and the like to maintain a healthy diet so they often follow a not so healthy weight loss diet.  As a parent you should never tell a teenager to not eat junk food, because if you remember as a teenager you will do the opposite and to plan a diet that is successful this is very important.

## What to include in diet plans for teenager girls:

A diets plan for teenager girls in fact all teenagers require a certain amount of calories and nutrients, especially calcium and iron, which is very important in this stage of tremendous growth that a female teenager is experiencing. There is a difference in the caloric need for a diet in teenage boys and girls. Girls require 1800 to 2100 calories per day, whereas boys require 2200 to 2700 calories per day.

The most important thing for a diet plans for teenage girls should always include breakfast, which should include some kind of protein and some complex carbohydrates. This would include fresh fruit. During lunch you should put the idea of eating healthy by suggesting healthy choices at the nearest eateries or even the fast food restaurants that offer healthy choices.

A smart teenager girl that brown bags it should include vegetables, fruit, and protein and complex carbohydrates. When the ravenous teenager comes home from school make sure there are healthy choices in the fridge for a diet plan. It is even a good idea to post some kind of checklist for the teenager to follow.

The generation of the baby boomers was probably the last, where eating supper together was a common practice, if possible even with today’s hectic schedules, an effort should be made for the family to eat together at the evening meal.

It might seem strange, but teenager girls that eat together as a family will continue that practice as they grow older and have a family of their own.

### Further info for diet plans for teenager girls:

So it is imperative that the supper you prepare is just the right supper for a good and nutrient diet plan for teenagers. When choosing the meats and vegetables for protein make sure the meats are lean and the vegetables are also a source of protein. Keep in the back of your head that this is the meal that you control, so even with dessert make sure that it includes some sort of fruit.

This will give the basis of a healthy and long life by establishing a good diet plan for teenagers by establishing this sensible eating foundation and should eliminate any need to go on a weight loss diet. When you plan a diet make sure you include your teen on the decisions and remember that removing all unhealthy items are simply setting yourself up for failure. The occasional indulgence in a treat can take away the power of cravings.

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When it comes to a diets plan for teenager girls ensure that it is a balanced diet that is nutritious and not fad diets that will put the girls on a diet treadmill for life.

31May/11

# Health Benefits Of Honey

The knowledge most people have re health benefits of honey extends about as far as “I don’t know, it tastes really good,” but what they fail to realize is that the great taste of honey is just the start of the benefits it has to offer! People often make the mistake of assuming that honey is not healthy for the body (a misconception that has likely come about due to the fact that honey is sweet and it tastes good), but honey – unless taken in huge quantities – is not unhealthy at all, and in fact has three specific areas in which it is great for the body.

## 1) Health Benefits of honey:

Firstly, honey is a great energy booster; unlike energy boosters that function primarily because of caffeine or sugar, honey provides long-term energy, as it gives the body glucose that kicks in for immediate energy and also gives the body fructose that gives the body sustained energy. In fact, many athletes have even taken to adding honey as part of their workout, or as part of their regimen during competition, because honey is able to give the body that push it needs in order to go the extra mile.

### 2) Health Benefits of honey:

Secondly, honey helps to build the immune system, as it is a tremendous antioxidant, and as it has anti-bacterial properties that can help improve the body’s digestive system while helping you stay healthy and fight off diseases.

And thirdly, of course, you will be able to use honey to get rid of plenty of ailments or illnesses if they do come, as the ingestion of honey can help with everything from sore throats to arthritis pain to hangovers – and honey can even be used as an antibacterial agent in dressing cuts and wounds!

Unlike many substances that are “great to add to one’s diet,” but are also difficult to add because of the expense involved, the obscurity of the product, or the poor taste it gives to your food, honey is inexpensive, easy to find, and delicious – and if you simply add honey to your regular diet, you will reap a great number of rewards.

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I hope by now that you are sold on the health benefits of honey and will now find other uses for it other than on toast!

30May/11

# Last Weight Loss Diet

You must begin to think of yourself as becoming the person you want to be. – David Viscott
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# Daily Exercise Recommendations

Daily Exercise Recommendations give you the minimum amount of exercise that you need each day for both fitness and weight loss.

## Info on daily exercise recommendations:

Everybody should know by now that regular exercise is good for you. It helps with reducing stress, promoting sleep, strengthening bones and muscles and, of course help weight loss.
Becoming overweight will happen if calorie intake exceeds what is needed to run the body. All that needs to happen, in many cases, to reverse this process is a reduction in the amount of calorific food intake combined with a general increase in the amount of work done by the body. But what you need to know what the daily exercise recommendations.

But the word daily exercise recommendations often comes with connotations of grueling gym sessions, tortuous hill runs or high-octane aerobics workouts. For those who have the energy and motivation to dedicate themselves to these kinds of activities then great, but it is a myth to think that all exercise needs to be that way; in fact, doing something more easy-going and comfortable is going to be a lot more effective in the long run than getting burnt out after two or three demanding fitness classes.

### So what kind of daily exercise recommendations am I talking about?

1. Walking
Walking is one of the daily exercise recommendations due to the number of advantages: it’s free, there is no cost and you can do it anywhere. One of the easiest ways to start incorporating exercise is to quit making excuses for not walking to places. It may or may not be possible to walk to the nearest shop but it certainly is possible to walk upstairs to fetch some laundry rather than shouting at your partner to get it. Daily exercise recommendations can be using any one a dozen exercises as long as you do something and do it regularly.
2. Exercise balls
There are many simple exercises that can be done with exercise balls, many of which can support a surprisingly large amount of weight. Just by sitting in front of the TV on a ball, you are using muscles in a static contraction just by keeping yourself upright and balanced on the ball your burning calories! Exercise balls are used by some in the office for various OH&S concerns.

3. Swimming
Swimming may not be some people’s idea of fun exercise but for those who enjoy it, going to the pool is ideal for working all the major muscles of the body, giving the body a nice, gentle workout.

I am not suggesting to just go to the pool to float around, join a aqua aerobics class using the resistance of the water you will get a good workout. You don’t need to worry about your body in the water it is as light as a feather.

Today’s sportsmen use the water as an alternative to other workouts they do. Even if you did not want to do aqua classes water running is excellent and you can sometimes wear a water vest to go to the deeper end of the pool and do water running.

There is no pressure on the joints doing this type of workout as the water supports the body.

4. Beginner’s Yoga
For those who like the idea of exercising with others, then enrolling in a yoga class might be suitable. There are different styles of yoga, and those looking to lose weight need to look for a type known as ‘Vinyasa’ yoga, as this focuses on movement rather than static poses. It is important to attend a taster class, or at least talk to the teacher, first, especially if you have to pay for multiple sessions up front. Some classes may be more vigorous than others and it is important to find one that is comfortable.

Keep a record

Building simple, low-impact exercise into your daily routine is an ideal way to kick-start weight loss. To keep motivated it is useful to keep an exercise diary/log and record activities, durations and estimated calorie use; you will only need to buy a cheap note book to record the duration and the type of exercises you do.

The daily exercise recommendations is 30-40 minutes 3-4 times a day. The key to exercising regularly is to find something that you like to do. Work out with a friend then you will encourage each other. Remember to mix the exercises up and to also include weight training.

You will feel more energetic, your skin will glow (drink lots of water when exercising especially when working out in the pool) your muscle tone will be better and you will lose weight! Isn’t this enough reason to start exercising today?

Daily exercise recommendations are there to encourage you to exercise for the minimum amount of exercise you need to do daily to gain benefit.

23May/11

# Exercise Tips

Ok I know what you are thinking  exercise tips, ” I hate exercise” am I right?  I can tell you now that a weight loss diet alone is not going to move those kilos only combined with exercise are you going to see the results that you are after.

The key is to incorporate incidental exercising tips into your daily routine this is done by step counter or a pedometer.  This is easy you can clip this on and away you go.

## Some other exercise tips are:

• use the stairs at work
• get up to change the TV
• if you have a dog walk it
• borrow a dog
• kick a ball with housemate or a child
• put your favorite music on while doing housework and dance

Get the body moving is the key especially if you are very overweight, you will get puffed and feel tired but you need to push through all of that for at least 10 minutes.  There was a book out recently of a woman who put out a diet all about a clothesline exercise and she was so ashamed of her weight that she would walk around and around her clothesline until she was walking dozens of laps.

### Pedometer exercise tips – a step in the right direction:

With the pedometer the goal is 10,000 steps per day, you might build in the first week but you need to be doing this by the start of the 2nd week.  If through accidental exercise you are still out by 2,500 steps then you are in debt and need to replay the steps by going for a short walk to get up the total amount of steps per day.

Walking is simple and something that you can do every day to get those extra steps in to add up.  Why not get off at one bus stop sooner that will sneak a little extra bit of exercise into your day.  The pedometer is ideal for the exerciser that doesn’t want to join a gym and likes the thought of not knowing that they are actually exercising.

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Hoping that you found these exercising tips interesting enough to rush out and buy a pedometer at least!

22May/11

# Aitkin’s Diet

Aitkin’s Diet is something that I wanted to review as I have tried every diet plan  about in the hope that I would find a weight loss diet plan that I could live with for life.that has been around and taken my interest if it appeared in a book or a magazine. To lose weight the diet that I would find more appealing if it was promoted by someone that I trusted.  from customers and experts alike are very helpful.

## Aitkin’s diet explained:

With any of the diets Aitkin’s Diet that you are compelled to try you need to ask yourself this question, “can I eat like this always?” and if you say no then this is a fad diet and following it will get weight off but it won’t be something that you will be able to follow without breaking out – then the weight will come back and then some more. Not saying that the different diets won’t or can’t work but it is a short-term measure. Similar to having meal replacements, shakes or bars.

If you have a lot of weight to lose sometimes the encouragement a diet to lose weight fast and seeing the weight on the scale go down this will be reward alone to keep you continuing on a diet plan.

A cardiologist Dr Robert Atkins who he himself struggled with weight and couldn’t diet as he felt too deprived to stop eating the foods he loved so much wrote Atkins diet 1992. This diet was scrutinized by his peers and went against all nutritional advice at the time when they found that Atkins diet plan was low carbohydrate, high protein and fat.

In 2003 a study showed that the Atkins diet may not be so bad but still skeptics wanted to know the long term effect.

The whole idea is that you started the diet with very low carbohydrate in the first few weeks which had people losing big amounts of weight which was very strange as they would eat breakfasts that consist of bacon and eggs with cream in their coffee if they wanted. Eating foods that before would be denied. Gradually you would add extra carbohydrate back into your diet.

### What can you eat on the Aitkin’s diet?

• Protein
• Cheese
• Butter
• Fat
• Cream

There are many people today that are on the Aitkin’s diet who have successfully lost weight and kept it off in the video below there is helpful hints by a dieter who has conquered his weight and is sharing information with you on how he did it.

The weight loss industry is a 30 billion dollar industry today consisting of diet foods, shakes, bars and diet pills. Each one of the companies behind these products are vying for your diet dollars and have large advertising accounts to persuade you to try what they have. Weight loss needs to be something that you can turn into a lifestyle along with increasing exercise. I will leave the decision up to you.

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22May/11

# Acai Berry Diet – Diet Pills

Acai Berry Diet when people are overweight they look for the next dieting fad in the hope that there will be a short cut to losing the weight that took them months to put on. I used to be guilty myself of following magazine diets that come out with the change of season or the newest celebrity diet that has an actress promoting her diet through magazines. To me that actress was not overweight in the first place, but here she is selling her story of how she did it!

## Acai Berry Diet – No Magic Pill

Acai Berry is a diet that is the new shiny gimmick that is promoted as the new you beaut diet that will:

• Suppress appetite so that you eat less
• Combat sexual dysfunction
• Weight loss

And there are many more claims that have been made with no actual medical evidence to back these theories. Yes, Acai Berry is loaded with antioxidants but so is a lot of day-to-day foods such as broccoli, apples and teas to name just a few. There is no medical backing that states any weight loss benefit happens through taking Acai Berry supplements.

### Acai Berry Diet – Not Promoted by Dr Oz

Recently, on Oprah show she and Dr Oz looked at Acai Berry diet and they did acknowledge that the supplements were good as they had antioxidants in them but they did not promote the supplement to lose weight at all. Various marketers of Acai used this simple statement to say both Oprah and Dr Oz endorsed the Acai product, which they don’t and have never have done so. They simply acknowledged the product had antioxidants.

Both Oprah and Dr Oz images have since seen both their names and images plastered on Acai Berry diet products without their permission and they are now filing court action against the companies who say they endorse their product. All damages won against these companies will be given to charity.

So I am sorry if you were hoping to here that this was going to the last diet that you ever had to do but seriously the only way to lose weight is to reduce calories, make good food choices and exercise.

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Acai berry diet is not a good choice of weight loss diet.

# Easy Steps To Lose Weight Fast

Everyone wants to have easy steps to lose weight fast regardless of how long it has taken to put the weight on.  You will want to know that when they have weight to lose that this will be the last weight loss diet that they ever have to be on no one wants to be constantly want to lose weight and then gain it back again as it doesn’t get any easier the older you get and the constant yo yoing of fasting to lose weight and the constant ups and down in your body weight only goes on to stuff up your metabolic weight.

One day this will come back and haunt you as you try losing weight and follow the diets tips that I have included to the letter only to find out that you are not rewarded on the scales with any weight loss to reward you for all of the effort you have taken. There is no reward in losing weight fast as fast weight loss will result in the weight coming back on even quicker and that is not what you want you need to do it once and do it well.  Starvation and fasting to lose weight is both dangerous and unhealthy.

I am sure that you know that the body basic function is to protect it in times of famine and when you drastically pull back the calories to the minimum that your body says here we go again she/he is in starvation mode and I will hold back calories.  This becomes heart breaking and I know myself have had a cry on the scales as there has not been any change in the numbers showing and then went on to gorge on basically anything I could get my hands on.

## Let’s look at easy steps to lose weight fast:

• Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be part of your every day diet
• Like chocolate alcoholic beverages will add to your weight gain without any nutritional value at all
• Breakfast is a must have every day if you can’t stomach breakfast use 1 cup of skim milk with half a banana blended as a smoothie.  It’s always best to include a walk first thing after you have breakfast and within an hour of waking so that your body can charge itself with energy it needs for the day.
• Adopt a vegetarian diet at least for a few days of the week, it is good for your health.
• Choose white meat meals with only have having red meat a couple times of the day.
• Eat a protein and high fiber food which will fill you up and when looking at bread choose Multi grain bread, better than white breads.
• A key to fast losing weight is to reduce intake of pork and pork products like bacon, sausages and ham. Eat pork that is lean with no fat on it which will then give you better results on the scales when you are trying to lose weight.
• Take it easy when using salt to your food. Bring down your salt intake to half of what it was last year. Too much salt is one causes of obesity and is bad for you in excess.  Most foods nowadays have salt added so you really do not need to add any thing further to your meals this is just a habit
• Avoid frying foods instead; baking food is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat or a light spray of cooking oil preferably olive oil.
• Use a non stick frying pan for your cooking so that you do not have to add oil.  Your goal is to avoid much oil as possible and a non stick pan is the perfect solution to your problem.

### How to apply easy steps to lose weight fast:

• If your starting for a new plan of weight loss. Here is something that you shouldn’t do, do not set a final goal loss weight…people are not in control of how fast your body losses weight.
• Focus on vow not to lose total number of pounds but vow to make the changes that will get you to your goal weight.
• Instead of saying to yourself the number of pounds you are going to lose, say to yourself  I’m going to walk for 20 minutes every day, I’m going to eat 5 serving of fruits and vegetables. These are all things that going to get you to your goal weight, do this things and weight loss will follow without you even thinking about it.
• Slow down when eating and pay attention with the food to get the sense of satisfaction from eating.  Put knife and fork when not eating and chew at least 20 times before swallowing.  Always eat at the one place for example at the table not in front of the TV.
• When eating take a measure portion out in a food and put it in a plate. By that you’ll know exactly how much you’re eating.  Don’t clean up your kids plates after you have eaten.  Scrape them into the bin.

Short but Effective Weight Loss Tips

1.       Nutrition

Foods to Avoid:

• Eliminate sugar
• Eliminate process foods such as rice cakes

2.       Exercise

• Perform exercises that  help burn calories all day walking is cheap and easy to do . . . and it’s also one of the loss weight tips of the pros.  If you are very overweight try for 10 minutes and add to this daily by 5 minutes extra a day until you are walking 30-40 minutes a day.  Rain, Hail or shine…no excuses

3.       Lifestyle

• Manage and customize lifestyle around your new eating and exercises routines, makes these habits.  Look after yourself and concentrate on what you are putting in your mouth by writing a food diary
• Stick with a program for at least 21-30 days to start seeing a difference.  Measure yourself before you start the new lifestyle change and then measure once per week
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They are easy steps to lose weight fast but the key is when you stumble to dust yourself off and get on with losing weight.