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How You Can Lose Fat Without Giving Up Your Favorite Foods

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That title sounds like the beginning of a long marketing pitch about a new wonder drug that burns fat without you having to do anything. It’s not. Let’s get one thing straight. You can’t binge on junk food all day without putting on fat. This simply isn’t possible. Nature doesn’t allow this sort of thing.

At the same time, we have to get rid of this ‘all or nothing’ approach. Just because you want to get healthy and fit doesn’t mean you have to give up pizzas, burgers, and coca cola. Let’s explore how you can do this.

Start with the Basics

Firstly, you can’t spot reduce fat. A man who wants abs can’t do 100 sit-ups or crunches each day and find himself looking like an Australian surfer. To lose fat in one place you have to lose fat everywhere. It all starts with the ‘calories in calories out’ principle.

Calories, on an extremely basic level, are the energy particles of your body. If you need to eat 2,000 calories per day to function, you’ll lose weight if you eat less and gain weight if you eat more. Your body has fat reserves that it can delve into if you have a calorie deficit.

In short, stop eating as much. Someone who has a slice of pizza every day will still lose weight with a calorie deficit.

Start measuring your calories by looking at the labels on the back of each food item. It doesn’t have to be accurate. A rough idea is all you need.

Eat More Gain Less

Every food has a different calorie density. Fruit and veg have an extremely low amount of calories. Junk food has a high amount of calories, which is why people classify it as junk food in the first place.

If your favorite foods have a low calorie density, eat as much as you want of them. You could eat a few kilos of fruit each day and still lose weight, without becoming unhealthy.

Always stick to the ‘calories in calories out’ principle.

Burn it Down

Now, the previous arguments have been used with the assumption nobody is exercising. Exercise burns through calories. Bodybuilders wanting to reduce the amount of fat on their bodies will operate at a calorie deficit by intense exercise whilst reducing the fat content in their meals and eating more carbs.

Carbs are converted into glucose, which enable you to feel energetic. They’ll stick to foods with little fat and operate at a calorie deficit. This is the ultimate way of reducing fat. You’re adding a minimal amount of fat and forcing your body to burn the fat already inside you.

How long will it take to burn all this fat, though?

It depends how seriously you take it. Some people prefer to reduce their calories significantly and exercise at a high level of intensity. On the other hand, other people will reduce their intake by a few hundred calories and decrease their body fat percentage over a greater period of time.

Jessica Sanders, a world-renowned fitness guru, contributed this article. She shares health and fitness related tips through her articles.

What To Eat And What To Avoid In These 6 Countries

They say travel expands your horizons, but it can also thicken your waistline. Here’s how to vacation in some of the most popular countries without piling on the pounds.

The aftermath of a holiday can be scary, but often it’s the prospect of going on vacation that fills us with fear. Away from our normal routines, we often worry about how we’re going to eat in a calorie-conscious way to avoid returning with an extra three pounds as a souvenir! If you go somewhere really remote and exotic, you might come back a stone lighter thanks to some nasty tummy bug, but otherwise, traveling and staying abroad is likely to trip up your diet plans.

This doesn’t mean that you shouldn’t go on holiday. You can’t put life, fun and new experiences on hold while you try to get to your target weight. The key is knowing your way around foreign menus, choosing dishes wisely, watching the portion sizes and going easy on the local beers, cocktails, vino, sangria and port or whatever other alcoholic temptations are on offer.

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Here’s a whistle stop tour of popular holiday destinations and the pros and cons of local cuisine:

Spain

Go for: gazpacho, stuffed peppers, grilled fish, salads, paella, mussels, grilled chicken and rice, tortilla.
Skip: fried dishes and Hors D’oeuvres, whitebait (they’re cooked in batter, so it’s a snack with more than 300 calories), fish served with oily sauces, albondigas (fatty meatballs) and chorizo (a high fat sausage).

Greece

Go for: pitta bread, salads, baked fish, stuffed tomatoes, grilled fish, fresh fruit, seafood kebabs, lamb and pepper kebabs, tzatziki and hummus dips. When you order salad, ask for the dressing on the side.
Skip: baklava sweets, moussaka (a high-fat dish), meatballs, taramasalata (just a tablespoon is 50% fat and contains 200 calories), and spicy sausages.

Italy

Go for: fish dishes, thin-base pizzas with vegetable toppings, pasta with tomato, vegetable or seafood sauces, parma ham with melon, seafood salad, bread sticks, tuna and bean salad, and grilled chicken (ask for sauce on the side).
Skip: pasta with creamy or buttery sauces, pizza with salami, extra Parmesan, char-grilled vegetables (drenched in oil), pesto sauce. Avoid creamy sauces such as primavera, and Neapolitana.

France

Go for: consommé soup, grilled trout, ratatouille, salads, bouillabaisse, salad-filled baguettes, lower fat cheeses such as brie, camembert and goat’s cheese, and French onion soup (but don’t eat the floating cheese).
Skip: Creamy and buttery sauces such as béarnaise or à la Normandie, buttered vegetables, patisserie, croissants, and pain au chocolat.

USA

Go for: Tex mex – bean burritos, chicken fajitas, vegetable chilli tostadas, low-fat or fat-free muffins, yoghurts, ice-cream. In the USA you can get any variation on a menu, but you need to ask. The downside is the enormous portions they give you.
Skip: burgers, fries, cheesecake, brownies, potato skins, tortilla chips, fried steaks and Caesar salad, which seems healthy, but has a dressing that whacks up the fat and calories.

Thailand

Go for: fish cakes, prawn or green papaya salad, stir-fried vegetable dishes, soups (avoid those with coconut, a rich source of saturated fat), meat or seafood pad ka pau (stir-fried with garlic, basil and chilli), whole baked fish.
Skip: Curries (often swimming in coconut milk) and satay sauce (delicious, but a calorie colossus).

Olivia Winters is an avid food blogger and weight loss specialist. She is currently helping women in the SF Bay Area conquer their obsessions with unhealthy foods and lifestyle patterns. She also really loves swiss cheese chia seeds.

5 Sneaky Ways To Burn Calories Without Trying

The New Year is almost among us and the #1 New Years Resolution that people make is to lose weight. However, only 8% of those who make a resolution will actually keep it throughout the year. While there are obvious tips to lose weight like hitting up the gym, counting calories, etc., there are also some “sneakier” ways to burn calories that don’t require quite as much effort. From taking the floating stairs rather than the elevator at work to window-shopping during your spare time on the weekends, you can burn calories and lose weight without even trying!

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Check out five of our most “sneaky” ways to burn calories and tone up below.

1. Window-Shopping

Do you have a little bit too much free time on weekends? Spend your extra hours perusing through the local mall or aisles of your favorite convenience store. You’ll burn calories just from walking while making your latest wish list as well. Be warned, though, that your wallet might be a tad bit lighter upon leaving!

2. Clean, Clean, Clean

Those dreaded house chores that you seem to avoid until the last minute? Take advantage of them and do a little bit each day. It will not only keep you away from the sofa and snacks, but light housework also burns calories! Whether it’s dishes, laundry, or reorganizing your closet, cleaning is a win-win situation.

3. Get Your Groove On

Time flies when you’re having fun… well, so do the calories! A fun night out with friends at your local dance club is a great way to burn some extra calories without even realizing it. Swap out the high-calorie drinks for water and you’re all set!

4. Given the Option, Take the Stairs

If you work in the city, it might be beneficial to take the stairs upon arriving and leaving work rather than the elevator. Even if you work on a very high floor, you can take the elevator halfway up and walk the rest of the floating stairs in order to get in a little bit of exercise. This goes for any location, whether you’re shopping, at the airport, etc. – always choose to take the stairs rather than the elevator or escalator. If your workplace doesn’t have stairs and you have a sedentary job, try taking walk breaks every few hours and during your lunch break.

5. Make Use of Your Green Thumb

Some beautiful flowers do the world some good, as well as your body. From mowing the lawn, planting flowers, raking leaves… there are chores you can do for every season. This is a great way to keep your outdoor space tidy while toning up. Your little black dress will thank you later!

It’s important to keep in mind that every little bit of exercise counts, which is what makes these ideas so sneaky. You’ll burn calories and lose weight this year while toning up without even realizing it. Keep your New Years resolution this year by keeping the above five tips in mind

Paula is a lifestyle blogger currently residing in New Jersey. When she’s not writing, she enjoys a good Zumba class, hanging out with her dog Zooey, reading, and spending time with friends and family.

Weight Loss Strategies From Around The World

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Poland

Research from the US Department of Agriculture shows that Poles only spend 5% of their household budget on going out to eat. Now compare that with 37% of American’s household budgets. Typically, people who cook their own food at home have more control of their calorie intake and personal nutrition, so they tend to weigh less than people who eat out more. Besides, everyone knows how easy it is to lose count of the calories you’re eating when you go out to lunch or want to grab something easy for dinner at a fast food joint. Not to mention the portions at restaurants seem to be getting larger and larger. If you do find yourself eating out, split your meal in half and take the rest home to eat tomorrow for lunch. Or, ask the waiter not to bring out any complimentary bread and butter.

Brazil

A recent study found that the average Brazilian eats about 180 grams of beans and 160 grams of rice every day. It may seem like a lot, but that’s because they enjoy a side of rice and beans with basically every meal!  As you can tell, rice and beans are a huge part of the Brazilian diet. Fortunately, another study in the Obesity Research journal reported that rice and beans can decrease your chances at gaining weight. The study found those who ate a diet of primarily rice and beans were 14% less likely to be overweight. This is because those foods are low in fat but high in fiber, which fills you up longer and can stabilize your blood sugar levels and keep you from snacking in between meals. Also, it probably helps to dance all night at Carnival.

Germany

A measly 44% of Americans eat breakfast every day as compared to 75% of Germans. Breakfast isn’t just called the most important meal of the day for no reason. Nutritionists advise people to eat breakfast because it can kick start their metabolism for the day, which can curb weight gain. Recent research also found that if you skip breakfast, you are more likely to indulge in high-calorie food. In the study, scientists found that the brain’s reward center reacted more strongly in people who hadn’t eaten breakfast but were shown higher calorie foods. So next time you’re on your way out the door, grab a banana or some yogurt to curb your appetite.

Malaysia

Malaysians eat a lot of turmeric, a spice that is one of the main ingredients in curry. Turmeric also contains a chemical called curcumin, which research has shown to be effective at fighting fat. In a laboratory study, rats who were fed a fatty diet were compared with other rats who were also fed a fatty diet but were also fed small amounts of curcumin. The second group of rats did not gain as much weight as the rats who didn’t consume any curcumin. Scientists believe that curcumin is capable of increasing fat burning while suppressing the formation of fat cells.

Emily Kaltman writes for Estancia Churrascaria in Austin, Texas. She enjoys writing about healthy living.

5 Myths That Could Be Stopping You From Losing Weight

It’s not easy trying to lose weight because there are so many people going around trying to sell you magic beans. No matter what you do it’s impossible to see any results. It definitely shouldn’t be this way although I think deep down you already know that. How about we look at some of the myths that could be holding you back? Once you see how silly they are you’ll be able to finally start getting rid of those unwanted pounds.

Green tea helps you lose weight

Saying green tea helps you lose weight is the same as saying being alive helps you lose weight. When you sit around doing nothing you will burn calories, but you still wouldn’t recommend people sit around doing nothing if they wanted to lose weight. Green tea might make the smallest of differences, but that is just another way of saying it’s not worth taking into consideration. Drink green tea if you enjoy it otherwise you can stick to black tea or coffee, with no sugar of course.

Fat is bad for you

Fat is absolutely fantastic for you and if you don’t have any fat in your diet you will suffer. The macronutrtient is not the same as the blubber around your belly even though they are both called fat. A calorie surplus makes you fat and you could just as easily put on weight if you eat too much protein or carbohydrates. Now obviously trans fats are not good for your health, but you should embrace any other kind of fat as long as you don’t go over your daily calorie limit.

Supplements are vital

Do you have any idea where supplements get their name from? The reason they are called supplements is because they should be used to supplement your diet. If your diet is perfect there isn’t actually much need for them, but the problem most people have is that their diet isn’t great to begin with. I’m not trying to say you shouldn’t take any because they are very convenient, but just don’t presume you’re going to stop losing fat or become ill because you run out.

You need to do cardio

Just because you can burn a few calories when you run doesn’t mean you should hit the road every time you’ve ate a chocolate car. Cardio is actually not a great way to lose weight because to make any real difference you have to do it for a considerable amount of time. Eating less food is the best way to lose weight in the world and nothing else comes close. Any activities you perform on top of that should only be ones you enjoy.

Don’t eat before bedtime

This myth is based on the fact people think their body shuts down when it goes to sleep. It doesn’t slow down and you won’t send your metabolism into the stratosphere when you break the fast in the morning. Your body will more or less stay the same whether it’s day or night. That means you can eat something before bed if you’re hungry because it will just be the same as eating it at lunch. Just remember to stay within your daily calorie limit and you’ll be fine.

Don’t believe anyone

There are tons of myths floating around and there always will be. You shouldn’t believe anything you hear including what you’ve learned here today. The only way to know for sure what works is to test it for yourself. Once you test something you will know exactly how your body works and you will learn to see who is talking sense and who doesn’t have a clue.

 

This article is written by Sam Charles, an employee at Good Health Technology, leading providers of fat loss supplements. Sam is a sports enthusiast and enjoys playing football with his friends on weekends.

5 Exercises That Burn The Most Calories

There are a lot of workouts you can do to burn calories, but did you know that some of them burn more than others? If you’re looking to change things up with a new workout routine, then the five exercises below are worth trying out. They burn a whole lot of calories and can help you enjoy a slimmer body in no time!

1. Burpees

This is an exercise that works out your entire body, so it’s worth doing each day. Start out in the plank position (like you’re going to do a push up), and then jump up. Put your arms above your head and into the air when you jump, and then when your arms go back down, go back into the plank position. Per minute this exercise burns 10 calories!

2. Plank Drags

To do this exercise, start in the plank position, but put a towel under each of your feet. Make sure your back is flat, and then use your arms to drag the rest of your body around on the floor. This only works if you’re on hard flooring, so don’t try it on carpet. By doing this in a room three times you will burn 12 calories.

3. Walking Lunges

If you want to kick up your exercise routine, then do lunges while you walk. Do this by lunging on your right knee and then your left while you keep going forward. Make sure your knee doesn’t go over your foot and that it stays at a 90 degree angle. You can burn 350 calories in 45 minutes if you do this continuously, and it will give you some great looking muscular legs.

4. Mountain Climbers

To do mountain climbers, start out in a push-up position with your hands under your shoulders. After this, put your right foot forward so that your leg is brought into your chest. Quickly switch legs, bringing your left foot forward while putting your right back in the starting position. Do this continuously for three sets of 20 and you will burn around 50 calories total.

5. Running Up Stairs

Running up stairs is an amazing exercise that will tone your legs as well as the rest of your body. The more stairs you have, the more you should run! A half an hour of this can burn a couple of hundred calories, but that depends on your weight and other factors. Use a calorie calculator to estimate calories more accurately.
These are five of the exercises you should try if you want to maximize your time working out and lose weight more rapidly. Just make sure you do other things that you really like doing to exercise, as it’s all about finding what you can enjoy burning calories with. Also make sure you use a calorie calculator online to determine how many calories you burn specifically. These take into account your age, weight, height and other factors to give you a better idea of what you really burned.

 

Mary is a fitness writer with a lot of experience in finding healthy ways to lose weight. She writes for 2Yum.Me, which is a great resource for anyone who wants to learn how to cook better and be healthier.

Tips On How To Keep Your Summer Body In The Fall

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With its pool parties and shorts weather, summer is the perfect time to achieve the perfect body. That doesn’t mean, however, that as the weather changes, our bodies have to gain an extra layer! Here are some great tips on how to keep your summer body looking beach ready all the way into the fall.

Walk or Bike to Work or Errands

It is easier to stay fit in the summer, because many of the activities that make summer so fun also provide a wonderful dose of physical activity. This doesn’t mean, however, that you can’t stay fit in colder months! Sure, beach volleyball may be out of the question, but replacing just a few car rides a week with a brisk walk or bike ride can help cut calories and keep your heart rate up.

Indulge in Fall Treats in Moderation

Fall also brings the beginning of the barrage of rich sweets and treats that are sure to carry into the holidays. It’s hard to resist a bite of pumpkin pie or a piece of Halloween candy, but simply limiting your portions of rich or sugary foods can help keep you looking lean.

Keep Up Your Summer Bronze

A nice tan helps highlight your natural muscle tone and gives you that healthy summer glow. Maintain your summer tan by visiting an indoor salon and stay looking svelte long after the days get shorter.

Drink Plenty of Water

Drinking water has many health benefits, and one of them is that it can actually keep you trim and fit because studies have shown that people who drink plenty of water by and large do not overeat as much as people who do not. This may be because other drinks often contain empty calories, or that the symptoms of dehydration often mimic hunger. Drink up and slim down!

Hit the Hay

…or the piles of leaves in your backyard. Sure, the changing of the seasons often means that your yard may need a little tender loving care in order to stay well kept, but rather than looking at this as a chore, try seeing it as a great way to get some exercise in while also checking boxes off of your to-do list! Make a habit of doing some yardwork every weekend, and your yard won’t be all that looks great this season.

Find Scented Candles that Fill Your Home With A Delicious Smell

Sometimes, just the irresistible smell of a fresh baked pie or pastry can be at least as satisfying as taking a bite of the real thing. Invest in candles that are scented like your favorite fall flavors, and burn these to help curb cravings for rich desserts.

Act Like a Kid

If you have kids, you know how much they love playing outside in leaves during the crisp days of fall. Even if you don’t surely you remember how fun it is! Embrace your inner child and go outside to play in the leaves. You’ll help maintain your figure and make the most of the season!

Teressa Thomas is a beauty blogger, learn more about her tips and tricks for looking great by visiting HollywoodTans.com.

10 Best Snacks Under 50 Calories

Snacking can add up to a whole lot of extra calories for you each day, which can mean unnecessary weight gain. If you are looking to make a change to better your health, then swapping your snacks for those that are healthier is a great way to go. Fortunately there are tons of delicious and healthy snacks you can enjoy, including many that are under 50 calories.

1. Veggies and Ranch Dip

  • Raw broccoli or any other raw veggies that you like (approximately 30 cals)
  • Low fat sour cream (approximately 10 cals per 2 tbsp)
  • Dry ranch mix

Start out by pouring the dry ranch mix into the sour cream container. Mix this until it’s fully combined and then spoon a few tablespoons onto your plate. Measure out one cup of your raw veggies and you will have a great snack that fills you up and keeps you full.

2. Sugar-Free Fudge Pop

These are available at most grocery stores and are generally 35 calories each. There are also sugar-free ice pops at most stores, which are fruit flavored.

3. Sugar-Free Gelatin with Whipped Topping

A serving of sugar-free gelatin with a few tablespoons of whipped topping is well under 50 calories. You can make any flavor that you want, just make sure that the package says sugar-free on it.

4. Popcorn

Pop your own popcorn and enjoy it at 25 calories per cup! Just make sure to drink a lot of water to make up for the sodium content.

5. Miso Soup

One cup of this is only 36 calories and will fill you up. Make your own if you want to make sure you are controlling the calories and ingredients.

6. Pickles

Pickles are only 5 calories each, so snack on these and enjoy forgetting about your cravings. The snack size pickles will also give you a nice crunch, which generally helps to satisfy cravings for most people.

7. Rice Cake and Jam

Rice cakes come in a wide variety of flavors, just make sure to look at the calorie counts on the package. Top your rice cake with 1 tsp sugar-free jam (your choice of flavor) and you will have a filling snack that is sweet and guilt-free.

8. Hard Cooked Egg Whites

Egg whites have around 17 calories in them each, so eat these and ditch the yolks. Eat with some salt or sprinkle on some balsamic vinegar for a unique flavor.

9. Fruit

1/2 of a small grapefruit is 35 calories and tastes great fresh or when broiled in the oven. 1/2 cup of sliced strawberries is under 30 calories and can be enjoyed with whipped topping for added creaminess. 1/2 of an apple is also under 50 calories and tastes great when sprinkled with cinnamon. 1/2 of a small banana is another great fruit that tastes especially good when frozen.

10. Applesauce

4 ounces of unsweetened applesauce is under 50 calories, will get rid of your sweet tooth and will fill you up. Just make sure to measure out your portions to make sure you control your calories.

Any of these snacks will help you lose weight, especially if you’re used to eating a lot of unhealthy foods throughout the day.

 

Daniel is a fitness, health care and nutrition expert who regularly contributes advice to JackedGorilla.com.

Top Story – Lose Weight Have Better Sex!

weight_lossEveryone who has ever been in a relationship has, at some point, gone looking for ways to boost their sex drive or enhance the overall experience.

One popular technique for improving a sexual relationship is weight loss.  But, does it really work?

Pounds vs. Pleasure

Weight loss and exercise do play a role in sexual satisfaction.  For example, exercise increases circulation.  If you engage in exercises that target the pelvic region and increase blood flow to that area, it will really create some sparks.

Also, studies show that obese men often suffer from erectile dysfunction.  The extra weight complicates blood flow and decreases libido.

But other than that, weight loss isn’t as effective as you might think.  A much more significant factor is mindset.

When Women Evaluate Their Body Image

If a woman has gained a few pounds and feels self-conscious about her body, it will definitely have a big impact in the bedroom.  She won’t feel comfortable being vulnerable, losing her inhibitions or immersing herself fully in the experience.  How can she if she is constantly trying to keep covered, preventing her partner from seeing her “flawed” body?

Learning To Let Go

Rather than trying to lose weight for superficial reasons, women should learn to let go of their insecurities instead.

Granted, this is much easier said than done.  After all, we are constantly bombarded by the media’s portrayal of the “perfect” women and people around us are uttering hurtful comments like, “Is that your second piece of cake?!”

Changing your mindset needs to be a process.  Acknowledge that you don’t need to have the body of a supermodel.  Learn to love the body you have.  Then, you can begin to enjoy sex more completely.

Focus On The Things You Like About Your Body

You may find this difficult, but you need find things you like about yourself.  Once you start analyzing your appearance, you’ll probably be surprised to find how many good things you have going for you – your beautiful smile, your sparkling eyes, your smooth skin.

Once you feel confident about certain areas of your body – flaunt them.  When you know you have something enjoyable to offer your partner, it won’t be so difficult to surrender yourself to your partner’s far less critical eye.

Focus on these good things and those extra pounds won’t seem as offensive.

Lose Weight For The Right Reasons

If you are bound and determined to lose weight, make sure it is for the right reasons.  There are obvious perks to a nutritious diet, regular exercise, and a healthy lifestyle.  However, if you are doing these things for the sole purpose of enhancing your sexual experience, you probably won’t be successful.

Without a positive self-image, losing weight doesn’t do much good.  Your sexual satisfaction relies more on your mindset than the number on a scale.

If you need even more reassurance, ask your partner about your weight, appearance, and performance in bed.  Chances are, you’re perfect just the way you are.

What do you think?  Have you been trying to lose weight because you think it will help in the bedroom?  Do you struggle with self-confidence?  Or, have you learned to accept your body as it is?  Sound off in the comment section below – we want to hear from you!

 

Today, guest author Emily Greene is writing from personal experience.  She recently embarked on a major weight loss journey.  Originally, her goal was to lose weight to increase her sex appeal.  But after a while, Emily changed her aim and strove to lose weight to enhance her overall health.  Now she regularly brags about the b12 shots she used to lose so much weight.  When she isn’t writing about her experience with vitamin B12 injections, Emily is helping other women enhance their experience in the bedroom by boosting self-confidence.

Top Story: How To Read Food Labels

food labels

Nowadays, food labels are found on pretty much anything that can be eaten. In fact, food labels can even be found on restaurant menus and fast food packaging. Because of this labeling trend, it is now a lot easier to know exactly what you are eating and whether the food is healthy, or not.

In spite of this, you need to keep in mind that food labels can provide you with plenty of useful information, but you first need to understand these labels before you can implement the information offered, so as to plan a nutritional diet. For example, the vast majority of food labels have a Recommended Daily Allowance (RDA) percentage which is based on a daily diet of only 2000 calories. This means that the usually given RDA is meant for a 75 Kg man. So if you are a 50 Kg woman, you will need to recalculate the calories according to your dietary needs.

It is important to distinguish and understand the different information given on food label means. The following are some food label mainstays that can be found on most food products.

Serving Size Suggestion: This is important factor to consider, because not all food products come packaged as a single serving. Occasionally, there are 2 or 4 servings in the package, which implies that you need to the serving size before eating an entire bag of chips. If you don’t, it can result in you thinking that you are only eating 200 calories, when you are actually eating 400. Therefore, it is advisable to inspect the serving size to calculate how many calories and fat you are consuming with each serving.

Total Calories from Fat and Calories: This food label section is especially important if you want to control your calorie intake. The “calories from fat” figure is also crucial to help you regulate the intake of fat. An ideal number of the “calories from fat” must never be more than 30% of the total calories per serving. For example, two spoonful’s’ of peanut butter typically contains 210 calories and 16 grams of fat. This means that approximately 70% of the calories per serving come from fat.

Total Carbohydrates, Protein, Cholesterol, Sodium and Fat: The “Total” figures are also vital to consider if you want to cut down on your sodium, cholesterol and fat intake. This food label section is also helpful if you have a medical condition that requires a limited intake of certain substances, like sugar or salt.

Minerals and Vitamins: This section would indicate the vitamin and mineral content of the food product.

If you understand the above mentioned food sections, you should be able to police your diet in accordance with what you would like to achieve.

Author Bio: Muun-unit is a hippie, eco-warrior, and nature-loving kind of guy – who enjoys traveling the world and cooking gourmet dishes. He is passionate about everything “green” or eco-friendly, and believes that everyone should do their part in conserving our beautiful environment. Muun-unit wrote this article for a South African based eco-friendly Food Company .

Grow Your Own Food…Even In The City!

growyourown

With more than a third of American adults considered obese, most people realize that being severely overweight is a detriment to ones physical health. But, did you know the obesity epidemic has also become a threat to national security?

Largely because of obesity, it is getting much more difficult to find recruits who can pass the armed forces physical. As CNN Health reported, we are “too fat to fight.”

Big question: Even with gym memberships rising and the major brands offering foods packaged as healthier choices, obesity levels have continued to rise. What can we do to change the course for our children and ourselves?

Factors in obesity

Genetics are undoubtedly a factor in obesity. The physical characteristics of your parents and close family members provide a rough estimate of your own probabilities.

On a purely elemental level, though, a person gains or loses weight according to a very simple formula: calories in ÷ energy out. If you consume more calories than you burn, the extra energy gets stored as fat. If you burn more than you consume, you can expect to lose fat and the excess weight.

For a deeper look at the calorie issue—especially as it pertains to the importance of sugar (carbohydrate) calories as the primary factor in why obesity has become not just epidemic, but pandemic, see the work of Dr. Robert Lustig.

The forces against us

We are at the collision point of two powerful factors:

1. Our food supply has become calorie rich, but nutritionally poor. Corporate farms have all but replaced family farms—in the process, applying methods that produce food more abundantly, but deplete the nutritive value of the soil and the foods that grow there. We are increasingly “overfed, but undernourished.”

2. Consumers are led like a flock of sheep by the strategic messages constantly pitched at them by advertising and marketing gurus. Traditional marketing isn’t meant to tell you the truth, but to lead you to make the recommended decision: Buy our product.

So, what can you do to make sure at least some of what ends up on your family table is nutritious and free of pesticide residue?

Grow your own food!

Fight back by starting your own farm—even if you live in the city.

You don’t think you could do that? Consider these observations:

  • If you can grow any kind of plant, you can grow an edible plant. You are probably growing plants for beauty. Why not grow some for food?
  • Plants can be grown in portable boxes that can be utilized indoors or out. They can sit on the porch or patio and allow you to have a garden without needing to till any soil at all.
  • If you can dig up the yard (or reclaim a briar patch), you are close to gardener’s heaven. You do not need 40 acres to grow food. 40 square feet will produce more edible and nutritious crops than you might imagine.
  • When you grow your own food, you control how healthy the soil is, which pest control strategies to use, whether or not your seeds are GMO, at what stage of development you want to harvest the crop, and how you will store it.
  • If you use proper soil, your produce will be nutritionally superior to grocery store food. It’s like growing your own vitamins!
  • Excess produce can be sold at the local farmer’s market, maybe even making enough money to pay for your entire operation.

Growing your own food is entirely possible, no matter where you live, but it does take desire and determination. What better way to get the children to turn away from video games and virtual reality long enough to do something that produces results they can literally taste?

You can do it. But, will you?

How to get started

Here are a few links of value. You may be surprised to find that plenty of other people are thinking just like you:

If you begin with sprouts, it is possible to begin tasting the fruits of your labor within a week or two. Why keep paying ever-increasing prices for agri-business food that looks great, but is tasteless and low on nutrients?

Fight back. Grow your own!

 

Lane Goodberry likes good food, especially right from the garden.

How To Control Your Weight As You Get Older

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Ah, to be young again! Oftentimes people don’t realize how good they have it when they’re young until they’re old. In particular, young people are often overly-critical toward themselves about their weight. When you’re older, however, you realize just how good you had it then; your metabolism was working well, and you had no physical ailments that made being active difficult.

As you get older, controlling your weight becomes much more of a challenge. You’ll start to find it harder and harder to shed those pounds – and easier and easier to pack them on. What can you do to keep your weight in control as you age? Here are some tips to help you.

Be Realistic

No matter what age you are, it’s important to be realistic about your weight loss goals and what you can do to achieve them. Setting your sights too high is only setting yourself up for disappointment. By setting small, realistic, attainable goals, you’ll be much better at controlling your weight than by aspiring to some lofty, unrealistic goal that makes you discouraged.

Build Muscle

One of the “secrets” to maintaining your weight as you get older is to build or maintain your muscle mass. Muscle is what really burns calories. The more muscle you have, the better your metabolism will work to burn calories, and the easier it will be for you to control your weight. As you get older, begin or continue to work on strength training. Lifting weights and doing other exercises to strengthen your muscles will make an incredible difference for you.

Keep Moving

Lots of people gain weight as they get older because they become less physically active. Perhaps they stop exercising so often or at all. At the very least, they may find themselves sitting a lot more than they used to. Don’t stop moving. Make it a point to stay active, even if it’s only taking a walk around the block. Cardio is, of course, the best type of exercise to maintain weight. But even if you don’t do it or don’t do it often, any type of movement is more than beneficial.

Control Calories

You may have to start watching what you eat a lot more closely than ever before. You don’t have to religiously count calories or stick to a strict and rigid diet, but you should make more of an effort to control your daily calorie intake. Just be conscious of your portion sizes, for example. Without restricting yourself, don’t allow yourself to overeat too often, either.

Be Positive

It really is “mind over matter.” As you get older, try to stay positive about your weight and health, even if you want to improve. Stress in your life will raise Cortisol levels in your body, which makes it harder to lose weight. Because of this, it’s equally important to focus on maintaining a healthy mind and limiting the amount of stress in your life on a day-to-day basis.

Kathryn Thompson is a caregiver and a nutritionist who devotes part of her time providing encouraging advice for you regarding life changes and senior weight control that make a difference.

5 Foods That Are Making You Fat

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So you are in the middle of a workout program or a new diet, and you still are not losing the weight you want to. What gives? It may be that you are eating well, but not well enough to really lose weight. There are a few common foods in the modern diet that inject your body with unhealthy nutrients and keep you fat, even when you are doing your best to lose weight. Want to know what these stealth fattening foods are? Read on.

Number Five: Cereal

Cereal is not your friend if you want to lose weight. Not even the healthiest, most grain-packed cereal will help you out. The problem is that cereal is packed with carbohydrates, which your body immediately converts to fat stores. The moment you eat a bowl of cereal, your body starts turning it into fat around your midsection and thighs. You can work all day to burn that fat off, but it will be a losing battle. Cereal keeps you fat, even when you are otherwise eating right.

Number Four: Potatoes

People underestimate how many calories are in a potato. Not to alarm you, but most of the large white potatoes for sale in your local grocery store will have 200 calories, and sometimes even more. If you are trying to lose weight, that may be 15 or 20 percent of your total caloric intake for the day. And it doesn’t help that potatoes are usually fried in oil, which can add a couple hundred more calories. Worse still, potatoes never leave you feeling full. Ditch the potatoes, and look for a more filling, nutritious side to round out your meals.

Number Three: Coffee

Coffee is a disaster for dieters. Black coffee would be fine, except that the caffeine in it is known to stimulate your appetite and cost you hours of sleep, both of which contribute to weight gain. But what’s worse is when you start getting coffee with cream, sugar, and flavorings. These things can have hundreds of calories. A simple morning coffee, which won’t fill you up at all, can easily have 250 or 300 calories in it. That is an enormous chunk of what you are consuming in a day while you are on a diet. Too many dieters like to indulge in coffee, but forget to count it against their daily calorie total. Spare yourself that problem by doing away with coffee altogether.

Number Two: Crackers

Crackers are a funny food. They aren’t as oily as potato chips, and they aren’t as sugary as cookies. For some reason, this gives people the impression that they are healthy, at least relatively so. Nothing could be further from the truth. By volume, crackers are every bit as fattening as chips, and nearly as fattening as cookies. When you go out to lunch and the restaurant provides a basket of crackers, eating just a few packets of them can set you back 300 or 400 calories. And crackers provide essentially no nutritional benefit. Like other snack foods, they are pure junk that is better left out of your diet.

Number One: Soda

Studies have shown that obesity would be greatly diminished if sodas were pulled from the shelves. Although they never fill you up, and although they don’t provide any nutritional benefits, sodas pack hundreds of calories into a single serving. Swap your soda for water, and you will suddenly find yourself consuming drastically fewer calories each day. This one change alone can help you shed 15 pounds in a single year.

Dan Clay is the owner of Dangerously Fit Boot Camp.

Top Story – How To Lose Face Fat

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Author: Chung Leong Yu

Here is a fact that you should take note of. What do you look at first when you meet somebody? You look at their face first right? For example you meet up with old friends, colleagues, your neighbor or new friends, most of the time you will focus your attention on their faces first.

The point is that the face is very important and that is also why so many people are looking for ways to lose face fat. Any weight loss will show on the face first and when people look at your face, they will straight away notice changes. Plus, influences from the media and the entertaining world also create an impact on how a pretty or sexy face should look like. If you just would flip through the magazines, the faces of the models are all very slim and well defined with high cheekbones, sharp nose and a lean face.

Well, since so many people is looking for the answer to lose fat in their faces, here is a couple of tips on how to lose face fat. Before we move on to that, lets understand that there is no such thing a spot reduction. This means that if you are looking at a miracle pill or gadget that can get your cheeks down, you will be disappointed.

If you want to lose face fat, you have to begin with losing weight. This means losing excess water retention and also losing body fat. Usually, when a person loses weight, it is very noticeable that his face also gets sharper and leaner. Usually the face will slim down first because excess water is gone. Follow these simple steps to lose weight and you will get a lean, healthy and toned face.

Lose Face Fat Step 1: Drink lots of water.

You have to drink lots of water to stay hydrated. Drink at least nine 8-ounce glasses of water a day. Drink more than that if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, the body will naturally think that you are stranded in a dessert and have not enough water. As a result, it will store as much water as it can to keep you living and there is when you will get bloated. Vice versa, if you drink enough water, the body will flush out all the unnecessary water because it knows that the system has enough water. Stick to plain water. Sodas and sugared drink would not help because they contain sugar and will lead to bloating too.

Lose Face Fat Step 2: Do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruits and three servings of vegetables every day. This will not only fill you up with less calories and help you stay way from junk food, fruits and vegetables also contains water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Make your self a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully though; control the amount of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all sorts of berries and grapefruit because they are low GI carbs and they packed full with anti oxidants.

Lose Face Fat Step 3: Reduce the alcohol

It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol can cause a good amount of bloating in the body because it really dehydrates the body. It can also add inches in you belly and under your chin because one gram of alcohol contains seven calories! That is almost like drinking fat! A five ounce glass of wine has 100 calories, that means a little drinking a little bit can add inches in your waist.

Lose Face Fat Step 4: Bump up the calcium

A lot of studies have proven that taking at least 1200 milligrams of calcium from dairy if possible daily can help in fat loss. There is also a study that showed that half of the females in that study experienced reduced symptoms of PMS including water retention after consuming 1200 milligrams of calcium. So, do not eliminate dairy in your diet, have some in moderation.

Lose Face Fat Step 5: Calories out more than calories in.

This is the golden rule of fat loss. In order to lose weight, you have burn more calories than you consume. So, the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food intake. The reason to reduce 500 calories a day is because we need to hit a reduction of 3500 calories a week and that will result to healthy recommended weight loss of one pound of body fat per week.
To burn 250 calories, just go for a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now and I am sure you can reduce 250 calories. Eat healthy and eat with a mind to feed your muscles and body with good fuel!

Lose Face Fat Step 6: Control Your Salt Intake

Salt is another culprit of water retention. That is why when you snack with junk food that is high in sodium, you will feel every thirsty and your face will bloat up the next day. Avoid foods like pizza, burgers, junk food, chips and other similar foods because they are loaded with salt! When eating out, be careful of the gravy, some gravy use a lot of salt. Eat home and prepare your own food when ever possible! Sprinkle your salt, do not use your spoon, that way you can really control the amount of salt that goes into your food!

Lose Face Fat Step 7: Go For Weight Training

You have to weight train to maintain and increase lean muscle tissue. With more muscles packed in your body, your metabolism will increase and you can burn more calories and fat! Plus, with more muscles in your body, you can burn more calories while you do your cardio and even while rest because muscles are living tissues and require calories to function and survive! For optimum fat loss results and to lose fat on your face, you have to diet, do your cardio and also weight train.

So, if you want to lose fat on your face, the main objective is to lose weight. By losing body fat, you will look much leaner and have a much more cut features because fat and water under the skin is reduced.

So follow these simple steps and get on a fat loss program now. Mark my words; if you manage to lose body fat until your desired body fat, your face will look much leaner and thinner. Even your nose will look sharper!

Article Source: http://www.articlesbase.com/fitness-articles/how-to-lose-face-fat-86414.html

About the Author

Yu Chung Leong is an experienced and motivated personal trainer. He is passionate about health and fitness and enjoys helping people achieve their fitness goals. He is currently working in Fitness First One Raffles Quay, Singapore.

 

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