Weight Loss Tips |

Women after a certain age i.e., after 50 start gaining weight due to many factors such as depression, menopause and mood swings etc. In such a case most of them resort to artificial methods like tummy tuck and weight loss surgery to lose weight. But, after the age of 50 it is not advisable to opt for artificial methods as the results are obviously temporary. Moreover, these methods can even harm their body and leave behind scars and skin irritation etc. Thus, it is always recommended that women after 50 should opt for natural methods to lose weight.

Fat Burn tips for women aged over 50 to lose 10 pounds in 30 days:

. Acai berry diet along with colon cleansing: This nature rich fruit item would help an individual to lose weight at a steady pace. People from every age group can consume this fruit extract without any second thoughts. The Acai berry diet actually works by increasing the metabolism rate of the body. In fact, it even suppresses your hunger and at the same time keeps you motivated with its herbal mood enhancer. Further along with the Acai berry diet one can even opt for the colon cleansing method. This supplement would flush out all the unwanted toxins from your body and keep your internal system very healthy. Thus, this dynamic duo would lead to weight loss without any second thoughts.

. Drink lots of water and have sufficient amount of sleep: Both these factors would help you a lot to lose weight at a very steady pace. In fact, drinking lots of water would help you to kick-start your metabolism. Further, one must have sufficient amount of sleep too in order to lead a healthy life.

. Cardio Workout: Certain cardio workouts can be done such as swimming, running, jogging, brisk-walking etc., in order to keep yourself active. Further, your metabolism rate would be enhanced and you would naturally burn more fats at a very steady pace which would lead to lose weight even for women over age of 50.

Consistency is the key to losing stomach fat at the gym


Woody Allen once said “80% of success is just turning up” and there’s a lot of truth in that statement. Losing stomach fat and successfully keeping it off permanently isn’t about any diet or weight reducing supplement. The only thing that will work for you long term is consistent good nutrition and exercise.

Burn more calories than you consume


To lose weight or more importantly, fat from your body you must burn more calories than you consume. That’s a fact, a physical law of the universe that states that all energy will be conserved either as heat or mass. The mass in this case is the fat that clings unattractively to your body, mostly around the stomach area.

Your goal is then to convert your fat reserves of energy into heat by work or exercise. Working your body requires energy, which can come either from the calories in the food you eat, or from the reserves in your body tissue, whichever is the easiest for your body to convert or burn. The calories that you consumed recently will be burned first and then your body starts to convert body tissue.

Good nutrition will help with any weight loss exercise program. You can get a taste of how small changes in your food can make a big difference in this article: Food That Help You Lose Weight.

How quickly will you get rid of stomach fat?


A very rough rule of thumb states that to burn off 1 pound of fat you need to do 3500 calories worth of exercise. Remember that your fat reserves will only be burned off once you’ve used up the calories in the food you just ate. If you’re weight was stable, neither increasing nor decreasing before you started going to the gym then you know that all the extra exercise you do is going to help you burning stomach fat.

How much exercise you do at the gym will vary of course and the calorie counters on the fitness exercise machines aren’t as accurate as you might think but they will give you a rough idea of how many calories you are burning. Very roughly speaking you might burn off 10 calories per minute jogging on a treadmill so if you do a mixed routine of machines and perhaps some weights or maybe a class then 500 calories a session is very achievable.

You can’t lose stomach fat fast and hope to keep it off permanently


But you’re thinking that 500 calories a session isn’t going to lose stomach fat fast if it takes 3500 calories to lose a pound of fat and you’re right. This is why most people fail to lose weight by going to the gym. They fail to realize that losing stomach fat requires consistency so they work out a few times a week for a couple of weeks and see no improvement so they give up.

500 calories a day is a pound of fat in a week if you go to the gym every day. Losing a pound of fat a week is a very safe and healthy way to lose weight and you should find that it isn’t difficult to keep it off in the long term.

If you’re too busy to go every day like me then 3 to 4 sessions a week is a good target to aim for. This should allow you to lose a pound of fat every 2 weeks, which is a great long-term weight loss plan.

Turning up consistently to do regular exercise whether it’s at the gym, the swimming pool, at work or just walking your dog is the key to losing stomach fat.

The best way to burn body fat is You can combine diet with resistance (toning) and cardiovascular exercise for effective fat loss. In the early stages the weight loss may be little due to the fact that you will be building muscle. Don’t be disheartened and give up – your change in bodies appearance will prove to you that you are succeeding in losing weight and toning up. Bare in mind that this can take some time so having patience will do you the world of good.

It’s very important for you to eat a healthy balanced diet. By depriving your body of essential fats and other food groups, your body will go into survival mode and begin to store any existing fat, making it much harder to lose weight. This is a common mistake many people make. To maximise weight loss, you need to be on a healthy, balanced diet.

there are plenty of supplement out there that will help to burn the fat Watch out for some of the false claims made by so many businesses. If they tell you that with their products you can shed 50 pounds in a month – think again! Not only is it dangerous to lose this kind of weight so quickly, it is highly unlikely that it is possible.

Some of the more efficient types of weight loss supplements are those that overwork your metabolic rate. By increasing a persons metabolism, the rate at which calories are burned off would be notably increased. Once you begin to burn more calories than you eat, you will start to shed those pounds.

The Tabata experiment was the first nail in the coffin of the traditional prescription of long, slow ‘aerobic’ exercise for cardiovascular fitness and weight loss. It opened the door the interval training revolution, which has become a cornerstone of the top fat loss systems. I present a minor modification of the protocol that makes it much more manageable for the average trainer, and probably even more effective for fat loss than the original. This 10-minute-wonder is perfect as both a main workout or a ‘filler’ workout when you do not have much time.

Structure of the Tabata protocol

Before I proceed, lets look at the structure of the Tabata protocol, which in a nutshell is:

* select one exercise (can be almost anything)

* perform 20 seconds of the exercise at maximum effort

* rest for 10 seconds

* repeat for 7 more times = 4 minutes (on some exercises)

While very simple and extremely effective, the Tabata protocol can be brutally hard for the average trainer to perform. Now let’s look at a subtle modification that makes the protocol easier to perform, yet provides more work, and probably even greater fat loss due to a larger metabolic deficit.

The Modified Tabata

* select TWO exercises that are non-competing, e.g.
- cycling + rowing
- bodyweight squats + pushups
- elliptical trainer + pushups
- etc.

* do 30 seconds of each exercise at an easy pace
- just to ‘get into the groove’

* Take a minute to compose yourself

* Then do your work sets at maximum effort:
- 20 seconds of exercise 1
- 10 seconds of rest
- 20 seconds of exercise 2
- 10 seconds of rest

* repeat for a total of 8 sets per exercise = 8 minutes

Side Notes

* move explosively – try to squeeze as many reps into 20 seconds as you can

* do a cooldown if you wish – stretching is a good option

There you go. Switching between exercises does make this protocol quite a bit easier on the muscles that are being used most. However, the fat burning effect is enhanced due to the extra work volume.

This is NOT just a theoretical workout. It works and is much better than not doing anything when you have little time. And the hormone cocktail it produces preserves muscle, and really targets the stubborn fat, which makes it the perfect partner for a calorie controlled diet. As you get more advanced, you’ll be able to do a different exercise combination using this protocol as much as six days a week.

Then you’ll be burning fat 24/7/365!

Firstly, let’s clarify that we are really talking about “fat loss” here, rather than “weight loss”, in other words we want to retain our lean muscle tissue while shedding weight. However for convenience, we will use the terms interchangeably.

Whenever you think of the word “diet” it always seems to conjure up images of incredibly restrictive eating practices that almost seem to border on starvation.

However, this doesn’t have to be the case. While any effective weight loss program should come down to the simple equation that you must burn more than you consume for any real weight loss to occur, there are smart ways to achieve this.

Studies have shown that 70 to 80% of weight loss is achieved through your dieting or eating habits, while the remainder is achieved through exercise and other factors. Plus as we all know, it is a lot easier NOT to eat 300 calories, than it is to burn off that 300 calories with exercise.

Therefore, the first step in any good weight loss program will be a calorie restricted eating plan – but please make sure that you do NOT restrict your calories to less than 1,200 a day unless you are under medical guidance and supervision.

Now, from a caloric point of view, your body doesn’t distinguish one source of calories from another, ie. 300 calories from a chocolate muffin is the same as 300 calories from fruit and vegetables (in terms of calories). However, bear in mind that if you reduce your caloric intake but are still eating the wrong types of foods, then you could be doing your body untold hidden damage.

Now you have probably already heard many times that you should only eat “good” carbohydrates like fruit and vegetables and cut out all the processed foods, but it isn’t quite as simple as that.

The Glycemic Index(GI) is a measurement of the type or quality of carbohydrate in a particular food and how quickly it will raise blood glucose and insulin levels, with sugar being rated at 100. The GI of fruits and vegetables can vary dramatically, anywhere from 15 up to 85, so you still need to be very selective when choosing your “good” carbohydrates.

You also need to ensure that you consume sufficient protein to “feed” and prevent muscle loss and also sufficient “good” fats such as those found in nuts, especially walnuts, almonds and macadamias.

For safe effective weight loss (fat loss), consume fewer calories than you burn, eat the right foods, walk regularly for at least 20 minutes per session and do some strength training to maintain lean muscle mass.

As always, before you start on any weight loss program, please consult with your physician.

When there is a personal desire, or a medical situation which decrees that you must lose weight, the first thing to think about is diet. You will simply have to ingest fewer calories to get your body into the slimming mode. Add some exercise and you are halfway there. There are other ways, however, and ‘fat-burning’ seems to be a big one these days.

What is ‘fat-burning?’ you might ask. Well, it is a way of trying to get as much weight off, as quickly as possible, without harmful side effects. Several things come into play with ‘fat-burning’ regimens:

Water Green tea Mustard and chili sauce Low-fat dairy Fiber

When embarking on any weight loss program, you should consult with your health care professional, who can assess your physical data: blood pressure, heart rate, lung capacity or any vitamin deficiency you might have. With this in place, he/she can advise you as to which path you should take in your quest for weight loss. It is never wise for a person to start some faddish diet or exercise program without first consulting a doctor.

Fat burning is just what it sounds like. You want to burn off as much fat as you can while trying to keep new fat cells from multiplying and storing fat. This can be done by beginning a new way of life… a new way of looking at eating and exercising while utilizing the following foods.

Water is the most important commodity we put into our bodies, yet we often neglect to drink even half of what we require. For fat burning, it is suggested that you drink at least two liters of iced water, with lemon, each day. It requires 100 calories to warm the water to your body temperature, and the lemon cleanses the liver. This is a good place to start.

Green tea is an excellent beverage and it is suggested that you drink five cups per day. High in antioxidants, which fight those nasty free radicals that age us so quickly, it will burn 80 calories a day.

Mustard and chili sauce increase fat burning by five to ten per cent for up to two hours after eating. They contain capsaicin, which speeds the sluggish metabolism.

Low fat dairy products are rich in calcium, which encourages the release of fat from fat cells, and reduces the amount of fat absorbed by the body.

Last, but definitely not least, comes fiber, and we all know what that does for our bodies. Fiber gets the bowels stimulated and regularity is very important to the human body.

If you and your doctor decide that fat burning is the way to go, keep a journal of your reactions to the various foods. And good luck in your search for weight loss through the fat burning process!

There is much advice on how best to burn fat quickly out there in the public domain. I know from experience how difficult it can be to lose weight and keep it off. I also know that with commitment and the correct advice it is completely achievable.

Follow the good advice within this article and you will find the fat melts off faster than you ever thought possible. To burn fat quickly you need to concentrate on the following 3 keys.

1. Exercise first thing in the morning before breakfast.

After you have arisen in the mornings your body has a low level of blood glycogen (carbohydrates) which means it is primed for fat loss. When you exercise before breakfast your body is more likely to need to tap into its stored energy source – fat.

Working out first thing in the morning results in an increase in metabolism. An elevated metabolism means that your body processes more calories, even at rest and so it can burn fat quickly and more effectively.

I recommend using a type of highly intense interval style cardio workout for your morning session. HIIT (High Intensity Interval Training) has been shown to burn fat quickly and consistently through-out the day by raising the metabolism to higher levels than a low intensity workout.

2. Eat a healthy breakfast after your workout.

Refueling after a tough workout is essential, it helps to keep your metabolism revved up. Be sure to include a variety of nutrients in your breakfast. Protein is often over-looked in modern breakfast routines but it is especially important to include a lean protein source after a workout as this will helps repair and build muscle. Muscle is vital in your quest to burn fat quickly as it is an extremely metabolically active tissue and needs calories simply to be maintained.

Eating breakfast helps stop any cravings you may have later in the day, keeps you highly energized and lowers stress levels. If you require help with your diet then visit Fat Burning Diets which discusses the very best nutrition program available today.

Keeping your metabolism up through-out the day if you want to burn fat quickly and effectively is imperative, which leads me onto the next key to burn fat quickly:

3. Eat 4-6 small meals per day.

Be sure to balance your intake of nutrients and making sure you eat a lean protein source with each meal. Grazing in this way helps to increase metabolism because your body is constantly working to process the food. You will also find that you rarely become hungry and thus can avoid over indulging at any one meal.

By following these 3 keys to burn fat quickly you will be well on your way to achieving the body of your dreams.

I wish you every success!

Hmmm…walking for weight loss?  No, I’m not talking about a leisure stroll around the neighborhood, parking further from the mall entrance or taking the stairs instead of the elevator (while those are all great ways to increase your daily activity).  No, I’m talking about getting that heart rate up, getting out of your comfort zone and getting results, all the while taking advantage of the fact that walking is low impact and anyone can do it.  How to get the most out of your walking for weight loss workouts…

 Re-Program your Brain: We have been programmed to believe that long sessions of slow, steady pace cardio in the “fat burning zone” are the best way to get results.  This couldn’t be the furthest from the truth.  While your body does pull from sugar store during more intense training, it doesn’t mean your are burning less fat.  Our bodies actually adapt to these long cardio sessions and end up conserving energy and, therefore, burn less calories.  Bottom line, the theory behind the “fat burning zone” has been completely misunderstood and is totally outdated. This brings me to number two… Harness the “After Burn”: The “After Burn” is a result of your body’s efforts to try and restore itself after an intense workout.  Research shows that your metabolism can stay elevated for as long as 24 hours after an intense bout of interval training.  Yes, unlike steady pace cardio, your body will continue to burn calories even when you’re snoozing.  Incorporating Interval Training is the Key: By intervals, I mean regular bursts of intensity followed by periods of recovery for 20-30 minutes. There are all kinds of ways to incorporate intervals into your walking for weight loss workouts.  The simplest way is to (after a 5 minute warm up) increase your pace for 30 seconds, recover for 90 seconds and repeat 7-10 times.  It is that simple.  You can do that on a treadmill, on a track, or around the neighborhood. The key is getting out of your comfort zone for those 30 seconds.  It should be difficult to carry on a conversation during that time period.  Treadmill example: walk at a 3.7 for 30 seconds and recover at 3.2 for 90 seconds. Other Interval Options: Using a treadmill?  Don’t be afraid to incorporate hills as your intervals.  This is a great way to mix it up.  Walk at 5 incline for 30 seconds, recover at a 1 incline for 90 seconds.  Maintain the same pace for both inclines (try a 3.0-3.2 speed).  Again, getting your heart rate up is the key.  So, you can play with the inclines and the pace to meet your fitness level.

Remember, it is all about the numbers.  Calories in vs. Calories out will determine your weight loss.  So, get the most out of your walking for weight loss workouts.  You will get the most bang for your buck and burn more calories by incorporating intervals into your walking workouts.  Added bonus, you’ll spend less time working out and get faster results.  Can’t beat that!

Low calories burn fat; and there are hundreds of fast weight loss programs to lose weight and tone muscles. With the breakthroughs in science, man “discovered” the calorie and the never ending task of tabulating numbers, keeping records, and avoiding large portions began. However, the dieter did not know how many calories he or she required in a day, so in hopes of losing fat, and with little knowledge, he or she resorted to a method that is still prevalent today.

That method is, “If you are not sure how many calories you should be eating to lose weight, just take the conservative route, and eat less.” For many, the magical number 1000 seemed to be low enough to work, and many who follow the diet that yielded only 1000 calories a day lost weight.

Many who chose the 1000 calories a day approach soon discovered what scientists would prove many years later, the dreaded dieting plateau. Science has shown that when calories are restricted, the body compensates by obtaining energy from stored body fat. But, as calories remain low for an extended period of time, the body makes another adaptive response.

With prolonged caloric restriction, or with severe caloric restriction, the body will begin to conserve calories. Over time, the 1000 calorie approach fails because the body, not wanting to die as happens in a severe and long fast, but having enough calories to survive, will make the most out of those 1000 calories by radically slowing down the rate at which it burns those 1000 calories. The result is that fat is lost on a very low-calorie approach, but the diet ultimately ceases to work like it did in the beginning.

Early research into metabolism and nutrition revealed many physiological understandings that dieters try to use to enable them to lose fat. From day one, dieters have realized that eating less leads to weight loss. However, astute dieters realized the limitations of the 1000 calorie diet.

Research began to prove that with caloric restriction, body protein (specifically in the form of muscle mass) was also being shed along with body fat. To combat this, dieters put a simple twist to the 1000 calorie diet. They ate all their calories from protein foods.

The idea was simple. Count calories and limit the total to 1000, but eat only protein foods. The 1000 calories is low enough to cause the body to shed fat, while eating more protein would prevent the body from using muscle as fuel.

The mindset with simple. Flood the body with extra protein foods like meats, cheese, pork, hamburger, and chicken, but limit the caloric intake. The extra protein will keep the body from tapping muscle as fuel since it has the raw material or proteins it needs in the foods. This worked better than fasting, but it lacked variety and was just too difficult to maintain even for those who have the greatest willpower.

Fat loss can be a tough thing to manage. Lucky for you I am here to help with some timeless strategies to help your fat loss goals.

Eat clean throughout the week. It is not as bad as you think just as long as you eat the right foods. They do not have to taste bad. In fact healthy foods are very good and help kill certain cravings. An example would be to eat fruit to kill the sugar craving you have. Every little bit helps. Stay full and satisfied all day. But at the same time do not go overboard with your fat loss program. Eat frequently so that you keep your metabolism high and boosted. Eat every two to three hours. Six small meals a day is better for your fat loss results than three big ones. Try to eat about 400 to 600 calories a sitting for maximum fat loss. Forget about going out to eat. If you can help it eat at home. Have a barbeque with grilled chicken, salad, and sweet potatoes. Avoid fast food joints as much as you can. You need to eat lean foods to get lean. Just remember the say, “you are what you eat.”. A little exercise never hurt anyone. Many people today are trying to find a diet that does not require a work out routine. You can do that but you are really missing out on the benefits of being active. Not only will you burn way more fat but it is great for your overall health. You can start off slow. Even a brisk walk for twenty minutes a day will show results. Keep track of your results. You don’t have to weigh yourself after every meal. But keep track of how you are doing. Make sure you are seeing results within weeks. Otherwise you may want to do a reality check. Have someone mentor you. A personal trainer may not seem like it is the best investment but they know their stuff and can really help motivate you. This also goes for nutritionists. Even a close friend can help support your fat loss goals. Have them keep an eye on you and make sure you stay loyal to your diet. Be patient with your fat loss results. They will not come overnight. It takes time and effort just like anything else. The more serious you are with losing fat the more weight will come off. Just keep doing what you are doing. Reading and learning is good. Diet programs are great too that is what they are there for. It makes it easier on you.

By following these simple strategies you will be on your way to reach your goals. Just never give up and achieve your fat loss goals. Also be proud of yourself for every pound you lose. It is not that easy but it is doable.