Diet, Nutrition and Exercise Simplified - 9 Steps to Make You Lose Weight Easily!

Are you tired of reading diet books or exercise books that are hundreds of pages long with even more pages worth of recipes or workout routines? I know I am, I think I may have wasted many days worth of reading time going through the newest/most popular exercise routine or diet book to try and get in shape...truth is reading does not burn calories or tone muscle, taking action does!

And luckily for you and me all Diet, Nutrition and Exercise books have a few simple things in common that will work and always work when it comes to losing weight. Just think of the following points as the 9 easiest ways to lose weight...

Diet

1. Eat More Regularly - Eat 5 or six fist sized meals a day to keep your metabolism kicking. This stops so much fat being absorbed from your food and ending up on your waistline. And don't miss out on breakfast ever!




2. Stop Eating Two Hours Before Bedtime - Your body tends to slow down at this time of day and you're not going to exercise before bed are you? This is an easy way to pile on the pounds...cut it out and lose weight easily.

3. Treat Yourself - One day a week go mad and eat whatever you like, not a great way to cut down on calories but it is a great way to keep you satisfied. The majority of people who fail on a diet fail because their diet does not make them happy. This is the best technique to help you stick to a diet and lose weight.

Nutrition

1. Avoid White Carbohydrates or Sugars - Always eat whole wheat, wholegrain, brown or other healthy low GI carbohydrates such as sweet potato's parsnips, beans etc. Examples of Low GI foods and the simplest of all carbohydrates to avoid is sugar.

2. Eat More Protein - 1g of protein per pound of your body weight is a great way to keep your metabolism running strong and fuel your muscles effectively. Muscle is the best tissue to have so you look good and have the ability to burn body fat. If you can't get enough protein from food on its own try a whey protein supplement.

3. Eat your Vegetables - Packed with antioxidants, vitamins, minerals and a great way to slow down your appetite and not up your calorie intake. A great slimming solution!

Exercise

1. Break A Sweat - If you are serious about losing weight then gentle walking isn't going to cut it. Breaking a sweat and getting your heart rate up is the only way in which your body can burn enough calories to effectively burn body fat. Remember this when exercising.

2. Do Exercise You Enjoy - I personally enjoy weight training but everyone is different. If you don't enjoy the exercise you are doing or have negative associations with it then you won't do it! Simple really...Do something you enjoy and you will reap the benefits and be happier for it.

3. Get The Edge Over Exercise - Exercise gives great weight loss results but these results can be better. How? Using Supplements like thermogenic fat burners and whey protein give you the edge to improve the fat burning results greatly. Look for Fat Burners containing Sinetrol, Green Tea Extract, Cayenne, Naringen and Caffeine Anhydrous.

Article Source: http://EzineArticles.com/expert/Andy_G_Smith/125229

Start Your Day Off Right, Avoid These Breakfast Foods

Breakfast may be considered the most important meal of the day however in order to achieve an effective and easy weight loss there are certain items that should be avoided when preparing your morning meal. There are many benefits to a good breakfast upon rising in the morning. It will provide you with energy to hold you over until you are able to eat your lunch time meal and above all it will enable you to concentrate much better then you would do if you had not eaten the breakfast. The best part however is that if properly done a breakfast can contribute greatly to easy weight loss.

To most people breakfast is nothing more then another meal. To a dietician is provides a source of vital nutrients to the body such as calcium from the milk you drink, fiber and antioxidants from the whole grains within your cereals and breads. It only goes to prove that as wise dieters we should select only healthy breakfast foods and completely avoid any breakfast items which show no nutritional value what so ever.

In considering the items that one should avoid during breakfast we find high on our list Carrot Cake Muffins. Generally when someone who is interested in their health and losing weight hears the word carrot they immediately think the item is healthy and good for them however most of the commercially produced carrot cake muffins contain high quantities of fat and dangerous numbers of calories. A single serving of this popular breakfast item from your local coffee shop chain store is likely to contain at least 680 calories along with around 40 grams of damaging fat. These types of items are certain to destroy any easy weight loss program you may be undertaking.




Now let's return to that coffee shop we mentioned above and talk about the doughnuts. Doughnuts are another no-no food when you are on a diet. You never should have donuts as a breakfast food since they are another high calorie item. In this case you can be eating as much as 200 calories per glazed donut. Donuts are made with grease so they naturally have a lot of fat content. It would be as if you were having French fries for breakfast when you think of the high fat content. Those doughnuts which are made with fillings will contain even higher calories counts therefore it would be in your best interests to stay away from donuts for breakfast.

Another item that is similar to the donut is the frozen waffles. These are another example of empty high calories products when it comes to weight loss and breakfast foods. Most of the frozen waffles which are purchased in the grocery store are essentially nothing more then refined grain with refined sugar added to it. The item totally lacks any value as a healthy food and certainly can be useless for those people who may be on an easy weight loss diet. In addition since most people add margarine and syrup on their waffles at breakfast time we can see the calorie meter going even higher. This is another item to scratch off your morning breakfast list.

Shall we now turn our attention to fast food breakfast meals such as McDonald's Deluxe Breakfast. Here we have items such as scrambled eggs, sausages, hash browns and pancakes with all the trimmings. Cover your eyes for a moment as I let you know what the calorie content is on this deluxe breakfast. Are you ready? It is a shocking 1,120 calories. As if that wasn't enough this combination from McD's also contains 61 grams of fat, In case you do not know 61 grams of fat is the same as taking 13 teaspoons of straight vegetable oil all at one sitting. Isn't that a scary thought to say the least?

At least you have some idea of what not to eat now for your morning breakfast when you are on an easy weight loss program. You can find plenty of wholesome foods that are good for your health as well as for your diet.

Article Source: http://EzineArticles.com/expert/Amy_Lee_Sullivan/341471

Five Foods You Should Avoid At Breakfast

Breakfast is the most important meal of the day. However, most people either avoid eating breakfast altogether, thinking that it will help them lose weight or because they don't feel like eating, while others consume the wrong kind of foods. You might wonder why you should watch what you eat at breakfast if you are not trying to lose or gain weight. Here's why: If you continue to have an unhealthy breakfast everyday, it increases your risks of heart attack, as well as of contracting diabetes. Breakfast is called so, as we 'break' our 'fast' of almost 7 to 8 hours. What you eat for breakfast, is the first thing that goes into your body after a gap of an entire night. Therefore, it is absolutely essential to pay attention to your first meal of the day. Given below are some foods that are considered 'normal' or even healthy to be consumed as breakfast, but aren't quite so:-

Wheat bread - Once wheat bread gets digested, it instantly turns to sugar and raises your insulin levels. It would be all right to have bread if you have a very active lifestyle, but not if you have a sedentary office job. Thus, bread does you no good. Wheat is almost always contaminated with mycotoxins, which can lead to contraction of diseases like osteoporosis, arthritis and allergies.

Bakery products - These include muffins, cupcakes, waffles, doughnuts, as well as beacon, ham and sausage. An average doughnut has about 200 calories, and the more sugar coated, the more unhealthy it is. You would have to walk for an hour just to burn these calories. All these foods lack in vitamins, minerals and proteins which are vital to keep up your energy level throughout the day. Processed meat like ham and bacon are high in fat and sodium, especially sodium nitrate. Constant consumption of these can lead to heart problems and sodium nitrate intake augments your risk of cancer.




'Healthy' and 'fat-free' food - Although a lot of packaged food is claimed to be healthy, it is quite otherwise. Healthy breakfast cereals for example, have sugars and salts in some or the other form, which can increase your blood sugar and cholesterol level. Besides, anything that has a long shelf life, is loaded with preservatives, which are harmful for your body in the long run. Even packaged orange juice is unhealthy, as nutritious juice, from real oranges, and without preservatives cannot last for more than two or three days. Do not be deceived by the 'fat-free' label on most products. When fat is removed from food products, some of the flavor also has to be removed, and manufacturers often add sugar, salt and artificial flavors to make up for that. Besides, while consuming fat makes you feel full, because these are fat-free products, you might actually end up eating more till you feel satiated.

Fried food - Fried foods are high in calories, cholesterol and fat. They should be avoided at all costs. When you eat fried foods first thing in the morning, they tend to deposit against the walls of your stomach and intestines, and make it harder for your digestive system to assimilate food throughout the day.

Pasteurized milk - Raw milk or organic skimmed milk is one of the best and healthiest foods you can have. It provides calcium, vitamins and protein to your body and helps you to feel full. But pasteurization of milk destroys beneficial bacteria, enzymes, protein and vitamin content and helps the growth of pathogens. Therefore, it is much better to opt for organic skimmed milk.

Article Source: http://EzineArticles.com/expert/Kya_Cassiuss_Victoria/717877

Belly Fat Exercise - Discover the Best Belly Fat Exercises That You Must Do

In today's fast paced world, a lot of people are struggling to keep fit and healthy. What with all the junk food easily accessible and without proper planning for exercise, people are getting fatter and fatter. One of the most problematic areas in the body is belly fat.

The answer to this problem is, of course, to exercise. Some people choose to go to the gym while others prefer to stay home and do workouts from there. Either way, this is a good start to trim down belly fat. However, without proper planning, this will still not work. You have to know what to do and when to do it. Most of all, you need a belly fat exercise that has been proven to work.

Although there is no single exercise that you could concentrate on to trim down your waist line, there are a few exercises that, when put together, prove to work best. These exercises are listed below:




Crunches

One of the oldest and most popular belly fat exercise is crunches. This is different compared to sit ups because of the fact that you mainly use your abdomen muscles in this exercise. Of course, doing only this is not advisable. Health experts always point out that it is best to aim for a whole body exercise instead of just targeting a single place.

Cardio Workout

You also need to accomplish some cardio workout if you want to trim down your waist line. Your body stores fat in different places and not just in your belly. The purpose of this is to become healthier overall and not just burn down fat in one part of your body. Doing cardio exercises is good for the body since it helps you burn more fat and calories. At the same time, it also helps condition your heart, extends your endurance and helps maintain your body's muscles.

Strength Exercises

Believe it or not, strength training is one of the best belly fat exercise there is. The point of strength training is to maintain or improve muscle mass. It does this by using the protein and fat stored in your body and transforms them into muscle. Because of this, it is one of the most effective ways to burn fat, and burning more fat means that you are able to reduce your belly size as well.

Remember that there is no single belly fat exercise that you should do in order to maintain a nice, flat tummy. You should not only target your abdomen--aim for a full body workout. Do this and, at the same time, eat a proper diet. Avoid fatty and greasy foods and add more fruits and vegetables to your diet. Plan out your exercise and diet regime and stick to it. This will not only improve how your body looks but it will also help you stay healthy as well; and that is the real point of burning fat in your belly.

Article Source: http://EzineArticles.com/expert/Denzel_Roxborough/658684