Weight Loss Tips |

Overview

The bio trainer is the latest in weight loss technology. This new technology is scientifically proven to aid you in losing weight. This little device clips right on to your clothes and helps monitor your actual activity every day. Every movement you make will be recorded and show how many calories you have burned. It will count the time you spend moving and how much weight you have gained or lost in a single day.

The bio trainer shows you the benefit of the exercise you get doing everyday tasks. Imagine having tangible data in your hand of how many calories the game of catch you played with your kids burned. Park a little further from the store and count up the calories burned, this device has the ability of putting a bounce in your step. Bio trainer will do all that for you.

Just a small reminder every day of the calories you have burned and the weight you have lost. Bio trainer is the little goad to keep you moving throughout your day. Because at the end of the day you will be able to look back and realize that every small movement added up. You may even decide that you want to vacuum the floor or take the stairs instead of the elevator. An encouragement we could all use to push us towards our weight loss goals.

Cost

You can purchase the Bio Trainer from the web site for 49.95. In addition to the device, you will also be able to check out their fitness guide and clinical studies. If you want the total package for 99.95, you can subscribe to the site for one year and receive the Bio Trainer FREE!

Soon you can use the product then earn a little extra promoting it. Bio Trainer is in the process of developing a distributor program.

In this article, I am going to introduce a basic approach to calorie counting that should help anyone wanting to start counting calories for weight loss.

The basics of calorie counting comes down to calories in and calories out. How many calories are you consuming and how many are you burning. In order to achieve consistent, maintainable weight loss, you should aim to introduce a calorie deficit into your diet and exercise regime.

Gaining an understanding of the calories you burn a day is the first step in this process. In order to do this, you should take a look at a calorie calculator that will give you an estimate of this. The first metric these calculators should return is your BMR (Basal Metabolic Rate). This can be interpreted as an estimate of the number of calories you burn with no real activity or digestion occurring. This can be calculated by a calorie calculator by inputting some basic details about yourself such as you gender, age, weight and height. Your BMR is then adjusted by a multiplier based on your general level of activity to compute an estimate of the actual number of calories you burn a day.

To gain a stronger understanding of the number of calories you are burning, you can also look at the typical number of calories burned during different exercises and activities. This information can be calculated by a calories burned calculator and only requires basic inputs such as your gender, weight and the duration of your exercise.

The next step in calorie counting is to then look at how many calories you are consuming a day. Useful tools for this are online calorie counters that allow you to search for foods and see the number of calories in standard servings. It can be useful to maintain a food journal, where you keep a record of the foods you are eating. You can then total the calories of the foods in your diary to see how many calories you consume.

It is recommended that by consuming approximately 3500 calories less than you burn over a period of time, you should lose approximately one pound of weight. You can reduce the amount of food you eat, replace some high calorie foods with lower calorie alternatives or increase your exercise to achieve a desired calorie deficit.

You should not introduce to severe a calorie deficit into your diet but rather maintain a basic deficit until a healthy weight is reached. It has been suggested that your body can compensate for too large a calorie deficit by reducing the number of calories your body is burning and can thus be counterproductive for weight loss.

It is important to maintain a well balanced diet with all the necessary minerals and vitamins as you adjust your diet for your weight loss process. Be sure to consult your doctor about this process so you can be more confident you are adopting a healthy approach and understand any factors that may be specific to your situation.

Once we know what a calorie is and how it is used we can begin to use this information to lose weight and keep it off for good.

As I said in part one of this article, calorie counting as the sole way to lose weight is not what I am recommending, and is not an effective way to lose weight. But as part of an overall plan it is a must. Do not confuse calorie counting with calorie restriction, or any other fad diets.

Limiting the in take of calories is one thing, but the calories that you consume must be of value, make each calorie you take in count! Remember too much is not good but you need to pay attention to the quality of the calories you eat.

The first thing you need to determine is how much calories a day you currently take in, you also need to know
How many calories per day your body actually need or your Basal Metabolic Rate. This will be your base and from there we can figure out how much calories to cut back on that will lead to weight loss.

To calculate your Basal Metabolic Rate, multiply your current weight by 16 so if you are 200bls X 16 = 3200kcal/day. This figure however is assuming that you exercise daily or are very active (which we all should be). If you are none active then you need to minus 500 from the above results so that would be 3200-500 = 2700kcal/day. If you are relatively active then minus 250.

Once you have found your Basal Metabolic Rate, then you can determine how much to cut back on, aim to eat 500 fewer calories per day than your daily caloric needs, and increase your exercise activity. Do not go below 1200 calories per day as this could do more harm than good. Remember your body needs calories to function properly. Remember a caloric reduction of 3,500 calories will leads to a weight loss of about one pound. So you can formulate your weight loss plan or goal based on the amount of weight you need to lose.

Start small at about 250cal/day and then build up to 500cal/day, this should be combined with proper balanced diet and exercise.

Now that we have our goal in mind we have to know a few things about reading food labels to avoid too much calories, not all calories are made equal.

We have to become more aware of what we put in our bodies and one of the best ways to do that is to avoid processed foods, that is foods in a can, bottle, jar or bag, eat more foods as naturally grown, as close to nature as possible. Foods such as fruits, and vegetables do not come with labels with nutritional information on them, that is because they are perfectly designed for your body, so eat more of those kind of foods.

For those processed and packaged foods that you do buy in the store, each one should have a label on them, this is called the Nutrition Facts label. This is where you will find the food’s nutritional content, which will include total number of calories per serving. The calories are located just below the thick black line and close to the words “Amount per serving”. Pay particular attention to the suggested serving size or portion.

Take a note at first how much calories you are eating and the total caloric intake for the day. Reading labels is tedious and time consuming but I can tell you that after doing it for a while you will be able to do a quick glance and know exactly what is included and how much calories. It will become like second nature to you after a while and you will realize that there are some foods you ought to avoid totally.

Most of your calories should come from fresh fruits, vegetables and whole grains, these are beneficial because of the high fiber content and the low fat and calorie content.

If you’re looking to experience weight loss, you must be aware of your total calorie intake. If you aren’t and take a rather haphazard approach to weight loss, chances are you are going to have much less success than if you do.

While calorie counting can be a bit of a pain at times, it makes the process of weight loss that much more scientific, which then means you are better able to track exactly how you are doing and why you are not losing body fat – if you haven’t.

Total calorie needs are rather variable by the individual and as such, it’s really hard to come up with an exact number you should be consuming unless you go get your basic metabolic rate professional measured (which can be quite costly).

Further, obviously you are doing a variety of activities each day, therefore how much you are burning day to day will vary, meaning you need to think about averages more than anything.

But, this does not mean you cannot get a good estimate of how many calories you are consuming to use to then create your diet plan.

Here’s a simple way to do this.

The Multiplication Factor

There are a variety of different calculators, many of which you can find online, that provide intricate calculations to determine your calorie intake needs, but a much easier method is simply using the multiplication factor.

This is how it works.

All you simply need to do is take your current body weight in pounds and multiple by the following depending on your situation:

Sedentary – Body Weight X 10

Lightly Active – Body Weight X 11

Moderately Active – Body Weight X 13

Highly Active – Body Weight X 15

The different categories would be described as:

Sedentary – you have a desk job and sit most of the day, participating in little or not planned physical activity

Lightly Active – you either have a job that keeps you on your feet a little more and don’t perform a lot of scheduled exercise, or you have a desk job but manage to make it to the gym (or some other
activity) two to four times a week.

Moderately Active – in this category, you either have a desk job and visit the gym five days a week, or you have an active job and are doing other forms of exercise two to three times a week.

Highly Active – those in the highly active category are going to be working in a job that keeps them moving as well as doing some type of physical activity five days a week in addition to this.

Note that this is of course going to be your weight loss intake, not what you’d eat in order to maintain yourself. Thus, it has the calorie deficit already built in.

So, figure out what category you would fall in, determine your target calorie intake, and then aim to eat this for a few weeks. From there, have a look at your progress.

If you aren’t losing weight, reduce the intake by 10%. If you are losing weight too quickly (more than 1-2 pounds per week), increase it by 10-20%.

Real life results will always be better than any calculation you do, so it’s important to do both, compare, and then make any necessary adjustments.

When we go on a diet, we think we will be strong, and for a while we really manage to resist all these temptations of sweet foods and desserts. But sooner or later, we miss them too much, and that’s when we start cheating on our diet.

Many have fallen into this trap of thinking that any fat and sugar must be completely banned in order to lose weight, and not realizing that not a restrictive but rather an overall healthy and balanced diet is the key to successful weight loss and weight maintenance. And in a balanced diet, sweetness and desserts too have their cherished place.

Here are two low calorie dessert recipes that you won’t need to feel bad about. Both recipes make six servings.

Chocolate Cream With Strawberries

Ingredients:

2 tbsp. pure cocoa 1 tsp. gelatine 300g soft tofu 1 tsp. vanilla essence   2 egg whites 1 tbsp. castor sugar 150 g strawberries (quartered), + 12 whole strawberries extra mint leaves for decoration

Steps:

Dissolve the gelatine according to the instructions on the packet (for adding it to cold liquid).   Dissolve the cocoa in 60 ml hot water. Drain the tofu, mix it in your blender with the cocoa mixture and the vanilla essence until smooth. Fill the cream into a bowl, add the gelatine and mix well. Beat egg whites in a separate bowl until it starts getting firm. Add the sugar and beat well until firm and glossy. Carefully mix under the chocolate cream with a metal spoon. Fill the quartered strawberries in six 250-ml dessert bowls and cover with the chocolate cream. Put into the fridge for a couple of hours until it is firm. Decorate with the whole strawberries and mint leaves and serve.

Poached Apples In Grape And Mango Syrup

Ingredients:

6 firm apples 1/2 l white grape juice 1/2 l mango juice   4 cloves 500 g white grapes 250 g low-fat yoghurt (plain or vanilla flavor) 1/2 tsp. ground cinnamon 1 tbsp. honey

Steps:

Put grape and mango juice with the cloves in a pot that is large enough for the apples. Peel the apples but leave the stems on, then put them in the pot with the juices. Bring to boil, then cover with a lid and allow simmering on low heat for 35-40 minutes until the apples are soft. Remove the pot from the stove and let apples and syrup cool down. Carefully move apples and syrup into a large bowl, cover with cling wrap and put in the fridge over night. Bring the syrup to boil, then reduce the heat and have it simmering for 40 minutes. It should reduce to about one third of the liquid. Let it cool down slightly. In the meantime, mix yoghurt, cinnamon and honey in a bowl. Place the apples each on a small plate, pour the syrup over them and arrange some grapes on the plate. Spoon the yoghurt mixture over the apples and serve immediately.

Remember that there is absolutely nothing wrong with having a tempting dessert every now and then. It won’t blow up your weight loss diet. All that matters is that you keep these desserts for occasional treats, and that you make an honest attempt to keep them as healthy as possible, using low fat products, reducing sugar or using sugar alternatives, and whenever possible include fruit.

Many people, when starting out, want a calorie cycling menu. The thing is, there’s no need for any special menus since people can eat whatever they want, as long as they stay within their (very generous) calorie allotments.

People can literally eat crap and still lose weight (not that this is at all recommended). On the cheat days, people can go out to eat and not have to worry about anything. They can order whatever they want, because they’ve done well for the other days in which they ate low calorie.

This might seem like a crazy Utopia, but it truly does work. There’s just no reason for a calorie cycling menu when on this diet.

All people need to do is easily track the calories that they eat (which can easily be done on most websites) and make sure that they line up with the generous amount of calories that they’re supposed to be eating on their low days.

On their high days, depending on which plan they go with, they might not even bother to track the calories, because they’ve been so good all week. This is one of the perks of being on a calorie cycling (also known as calorie shifting or zigzag diet) plan.

Most people who follow some sort of calorie cycling menu like to eat healthier, just because calorie cycling is more of a healthy diet plan, and it attracts more of those people. Either way, it doesn’t matter – follow the calorie allotments and you’ll be on a healthy road to weight loss.

You see ads everyday in the papers, the Internet and especially on TV claiming that you can lose x amounts of pounds in just a week. With all the money spent on advertising and those before and after pictures, you get tempted to pick up the telephone and call to order their “magic” product. But the truth is those are all just a bunch of marketing scam. The “diets” seen in those advertisements will mostly give you short term results and as soon as you stop doing what’s advertised you’ll just return to your old self. Not to mention all the damage you’re doing to your metabolism. The truth is everyone wants an easy way out, a pill they can take, well I hate to tell you this, but you didn’t get fat in a week, so how do you expect to get slim in that amount of time?

The best way to lose weight and by weight I mean fat, is to calculate your daily calorie consumption. The body needs a certain amount of calories to survive and the extra calories are for your extra activities. So in order to lose weight you need to burn more calories then you consume: either by consuming fewer calories or increasing the amount of calories burnt. Simple, no? Well actually the human metabolism is an extremely complex process, but it’s best not to over think on some matters and do what works best.

First, you need to start by calculating how many calories you’re consuming each day. I know you’re thinking that it’s not easy but once you get the hang of it, it’ll become second nature. There are numerous calorie counting sites on net and a simple Google search will provide the answer. Just log in all your daily foods and it’ll give you your total number of calories with all the macronutrients: proteins, carbohydrates and fats. I won’t go into detail for each macronutrient, but to sum it up look at it this way. Protein is for repairing your skin tissues and building strong muscles, nails and hair. Carbohydrates (carbs for short) are your body’s primary energy source. And fat is your reserve energy tank.

Second, clean up your diet. Remove all the junk food and processed crap and replace it with whole grains, lean meats and healthy fats. Whole foods (especially foods with high protein) have a thing called a thermal effect, which basically means it takes more energy for your body to burn the food, so you burn more calories. Not to mention that they’re much healthier and will give you an overall better result. Try to spread the food evenly throughout the day. Example: Breakfast, Snack, Lunch, Snack and Dinner. This way your metabolism will be active all day and you’ll be burning fat.

And finally, remove about 500 calories worth of food each day (1 lb of fat is about 3500 calories) or do extra cardio exercises to match that amount of calories so you’ll lose around 1-2 pounds a week. And there you have it. Always remember that this is a marathon and not a sprint.

In this article im going to give you a simple little 1200 calorie diet plan that will and can make you lose weight if you follow the guidelines im about to give you. This plan is safe and intended to help you lose weight for the long term. This is not some quick little fast diet that will make you gain back the weight double when you get off it, instead its a long term program that will actually make you lose weight fairly quick and keep it off.

1. Eat 4-6 small meals throughout the day. I know this sounds like alot but in reality its not because your actually raising your metabolism by eating more meals throughout the day. The key here is to eat many small meals throughout the day, not many big meals.

2. Try to eat healthy foods like fresh fruits, veggies, lean meat and whole grains. A great way to start your day is with Quaker Oatmeal because its full of fiber, low in fat and suppresses your hunger. Also mix things up so that you will find your diet interesting. Perhaps replace your Oatmeal with cereal on some days along with other healthy foods.

3. Make sure your breakfast is one of your bigger meals. This raises your metabolism early in the day and keeps it higher so that you will have more energy for the whole day.

4. Drink around eight 8 ounce glasses of water per day. A lot of times your body mistakes thirst for hunger and you end up eating more. I know that sounds crazy but this has actually been proven. Of course you also need to make sure you limit your calories since your doing a 1200 calorie diet plan.

Basically the whole concept here is to keep your diet at or below 1200 calories per day. I would recommend eating mainly healthy foods but in reality if you keep it below this calorie count then you will see some weight loss if your already eating over 1200 calories per day. Combine this with exercise daily and you will see gradual weight loss that you can keep off for good.

Weight loss is not some sort of puzzle if you know what you are doing, its just a mix of the right information and some willpower. If you want to take your diet to the next level then you should know there are a few really good weight loss programs on the market today like fat loss 4 idiots that have worked wonders for many people. I hope this 1200 calorie diet plan has helped you and I wish you luck.

One of the most effective venues for weight loss is calorie shifting to burn fat.

Indulge in eating as much food as you want at each one of four daily meals that consist of a variety of foods from all four food groups, and you can expect to lose about 9 pounds every 11 days. That’s nearly one pound of weight loss per day!

Calorie shifting is unique among the modern-day weight loss programs in that you are not required to count or keep track of your caloric intake or the number of grams of carbohydrates you consume. You are free to eat as much as you want at each meal until you reach the point of complete satisfaction, although you are strongly urged to stop eating just before you reach the point of becoming too full.

So how on earth can you lose that much weight so rapidly by eating as much food as you want? The answer is simple:

It is not the quantity of food that you eat that matters. It is the quality. Which one is more conducive to weight loss: One thousand calories from French fries? Or one thousand calories from a fruit salad? Obviously it is the fruit salad. Even though both contain the same number of calories, you have to look at the caloric content of what you are eating.

Now, couple this fact with the science of calorie shifting¸ and you will have found the perfect formula for rapid weight loss. Calorie shifting is the act of shifting the types of calories that you consume, from meal to meal, from day to day, on a rotational basis. By shifting your calories in this manner, you simulate a nutritional deficit in your body that triggers your body’s metabolism to begin tapping into your body’s fat reserves for energy thus burning fat.

Why must weight loss be such an uphill battle? It can be downright exasperating to deal with the hunger pangs, the headaches, and the debilitating loss of productivity due to lack of energy, that comes with following a stringent diet. Not to mention the psychological havoc that is wreaked upon you by depriving yourself of the foods you so ardently crave. It is no wonder that many people get discouraged and eventually cave in to their cravings or they get derailed due to some stress, tension, or other negative influence.

The solution is to follow a weight loss program that keeps you motivated to maintain your diet, by allowing you to satisfy, not suppress or curb, your cravings for food. That is exactly what a new breed of diet regimens known as calorie shifting diets do.

Calorie shifting diets are inherently counterintuitive. In other words, they defy the conventional wisdom of the ages that to weigh less you must eat less. Or that to burn fat you must avoid certain foods.

A calorie shifting diet allows you to eat as much food as you desire at each and every meal, until you are completely satisfied, but not until you are too full. In fact, you are required to eat four full meals every day. And over the course of the diet, you are required to eat food from all four food groups.

Now, if you think that’s counterintuitive, you haven’t read the most controversial element of this diet plan: You are required to take a mandatory 3-day break from the diet every 14 days! Furthermore, you are allowed to whatever you want during those 3 days, as long as you only eat until you are satisfied, but never get too full, throughout the day. This is by far one of the most controversially counterintuitive diet rules ever contrived.

Yet, it works, if the diet is followed properly! While on this diet, you can expect to lose 9 pounds for every 11 consecutive days on this diet. That is nearly a pound per day of weight loss. Even if you factor in the 3-day breaks, you would still lose over 20 pounds in one month! To achieve these types of weight loss results on such a liberal diet would be an exceptionally remarkable feat. Yet, thousands of people have attested to this diet’s success and have attributed their weight loss to calorie shifting.

While other diets may fail to keep you motivated because you have to eat less food or you have to eliminate certain types of foods from your diet, calorie shifting dieters tend to sustain a high degree of motivation. Losing 20 pounds per month while being able to eat as much food as you want from among all four food groups, four times every day, while getting to take two 3-day breaks every 4 weeks, (that’s like taking a 3-day holiday from the diet every other weekend), may go against the common sense principles we have been taught about nutrition in grade school health class, but it is no doubt a boon for staying motivated.