Best Self Help

Top Tips for a Lower-Fat Lifestyle

One of the big questions today is how much fat we should eat. Some people agree with low-fat diets and others say that this limits the healthy fats. Here are some tips to help you get the fat you need, but not too much of the saturated fats that you don’t want.

What fats should you eat?

Some people categorize fats as good or bad, but we are going to get a little more technical and use their real names so you know what to look for on food labels.

There are good fats: polyunsaturated fats and monounsaturated fats.

There are also bad fats: trans fats and saturated fats.

Let’s begin with the fats that are going to be healthier for you to eat.

Think about nuts. Nuts are a great source of polyunsaturated and monounsaturated fats. Eating a handful can be a filling snack because they also contain fiber.

Eat some beans. Beans are a good source of plant protein but without the saturated fat that accompanies most meat protein sources. At least once a week, try substituting beans for meat as your main dish for dinner/and or lunch.

Cut back the fat in dairy foods. Dairy contains vitamins and minerals that the body needs but also fat that the body doesn’t. Have your milk and cheese but try to choose lower fat or no-fat varieties. If you want to use cheese in a recipe, reach for low-fat block cheese. The cellulose in shredded cheese keeps it from clumping and also from melting well in casseroles and other dishes.

Use polyunsaturated oils when cooking. If your recipe calls for using butter to sauté your food, instead use olive oil or canola oil. Even better would be to use a non-stick pan and eliminate added fat altogether.

Make your own salad dressings. Many of us need to have a little dressing with our salad. Lighten your touch with an oil and vinegar mix that is infused with herbs. You can use a cruet and make your own at home. Try flax seed oil or walnut oil to add a nutty flavor to the dressing.

Visit the butcher. At the butcher you can select your cuts of meat and also have them trim off all the excess fat. To add flavor, marinade the meat with spices before cooking.

There are ways to limit your fat but not the flavor of your meals. Eat your favorite foods but with a healthy twist.

Balance Ball for Weight Loss DVD

Product Recommendation – Balance Ball for Weight Loss DVD

Where to buy: www.gaiam.com
Review by: ACHMom

If you own a balance ball and want to take full advantage of its exercise potential, have a look at the Balance Ball for Weightloss DVD. I like the fact that this DVD covers various short (10-15minute) exercise sessions that can easily be included into anybody’s busy schedule.

The exercises are derived from Pilates and Yoga and help to strengthen and tone your muscles while encouraging calorie burning. Done regularly, you will notice your abs, glutes, thighs and upper arms will become toned. In order to speed up your weight loss and fitness, you can peruse through the included nutrition guide on how to enjoy a healthy lifestyle with the appropriate food to encourage healthy weight.

All you need now is a balance ball, a mat and the will to get fit and lose weight; then this DVD will help you to achieve a healthier and fitter you.

In my opinion, if you want to lose weight, be stronger and more toned, this DVD will give you the opportunity to incorporate short and purposeful balance ball routines into your busy lifestyle.

Balance Ball for Weight Loss DVD

Cellulite-Busting Diet and Exercises

What do they call it – cottage cheese? No one wants to see that on their hips or belly. We are talking about cellulite. Nearly everyone has had it, whether they are skinny or more ample. But, here are some ways to help you minimize its appearance.

What Is Cellulite?

Cellulite is the dimply appearance your skin can have. And yes, it does look like cottage cheese. In reality it is fat beneath the surface of the skin.

The skin is undergirded by a network of fibers called collagen and elastin. They provide the strength and framework for your skin. When skin is firm, these fibers are close together supporting and keeping fat in its place.

This framework can get stretched or weakened as we age or as we gain weight. As a result, fat can creep between the spaces and poke out, giving a dimpled appearance in certain areas. Those areas are ones that typically see weight gain first and the fastest: thighs, hips, bellies and arms.

So how do you fight back and push that fat back into place? Well, you’ll need to get rid of the fat. Reducing the size of fat cells reduces cellulite and tightens and tones your skin again. While it might be impossible to rid your body of cellulite, there are things you can do to reduce its appearance.

Here’s where you begin.

Exercises for Cellulite

The largest muscles burn the most fat. These would also be the muscles that get that dimply cellulite – the leg muscles.

* Squats – These increase strength in the quadriceps muscles, the gluteals and the hamstring muscles. Don’t be afraid to use heavy weights. These muscles can take it without looking overly muscular like a bodybuilder.

* Lunges – This exercise moves one leg in front of the other. It targets the hip flexors, gluteals, and the front of the thighs.

* Abductor exercises – We often forget that there is a side to our legs until we put on that bathing suit. Exercises that move the leg away from the body work the outer thigh. Performing these exercises in the pool will increase your balance and the amount of resistance, making them highly effective.

Dietary Changes

Exercise will help burn the fat already stored on your body. But, to keep that fat burning we need to reduce the amount of fat entering the body through our diet.

* Fresh fruit and vegetables – These foods are not only good for you but also good to you. They contain antioxidants and also nutrients that the body needs. Eating them will assist the body in eliminating toxins that have built up and slowed the body’s metabolic processes.

* Whole grains – They provide fiber. Fiber improves digestion and elimination of toxins. Also, it helps remove fat from your diet. Whole grains keep blood sugar steady so you have fewer cravings for sweets and sweet snacks between meals.

What are you doing to reduce your cellulite? You can use pills and potions, but dietary changes and exercises are a healthier fix for the problem.

Health Benefits of Green Tea

Green tea has been enjoyed as a standard drink in Asian countries for years. It has helped to maintain youth and vitality. In the past decade or so, it has come increasingly to the attention of the Western world and more and more people are discovering that it has enhanced their lives.

Green tea is still grown and manufactured in Asia. It is cultivated, dried, pressed and processed here from a variety of different trees. Some companies still do the work by hand. It is shipped around the world so others can enjoy the benefits that Asian peoples have known for years.

Here is a rundown of the major health benefits of green tea:

* Antioxidant protection – Green tea has a fairly high concentration of antioxidant substances called polyphenols. These substances can retard some of the signs of aging. They also may help neutralize free radical action in the body that can lead to cataracts, cancer, heart disease, Alzheimer’s disease, joint problems and wrinkling.

* Weight loss – This is the jewel in the rough. Studies show that green tea extract led to increased weight loss in subjects. Drinking a cup a day may help increase your metabolism so you burn more calories.

* Dental health – Drinking green tea might even be good for your mouth. Enjoyed regularly, certain substances in green tea may actually neutralize the bacteria in the mouth that can lead to tooth decay and dental plaques.

* Infection management – If it can work on the bacteria in the mouth, it can help in other areas of the body as well. Green tea has been shown to help reverse sepsis in laboratory mice. Drinking green tea can boost your immunity to fight off infections.

* Heart disease – Regularly drinking green tea may help you control your risk of heart disease. It has been shown that substances in green tea may help to reduce the levels of bad cholesterol (LDL) in the blood by blocking its oxidation. Not only that, but it also helps to improve levels of good cholesterol (HDL) and keep the arteries pliable and clear.

P90X

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Learn more about P90X

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Fat Burning – Facts and Myths

It’s no wonder that many people struggle to lose weight. There’s a lot of misinformation and myths. Some of the myths are rooted in fact, while others seem to have been completely made up. When you know the truth, you’re able to burn fat and lose weight more effectively.

Fat Burning Myth #1 Exercise makes you eat more.

Fact – While this would be a good excuse to skip a workout, it’s not true. In fact, exercise can actually suppress appetite. What may happen is that people are actually thirsty. Thirst mimics hunger when you’re dehydrated. A good glass or two of water may solve the problem. Additionally, exercise boosts metabolism so you burn calories and fat longer.

Fat Burning Myth #2 Cardio exercise only burns fat after you’ve been exercising for fifteen to twenty minutes.

Fact – You burn calories whether you’ve been sitting, sleeping or exercising. After about fifteen to twenty minutes your body switches to a different fuel source – fat. However, it’s ultimately about how many calories you burn.

If you have to choose between a short but intense workout and a moderate and long workout, choose the workout that burns more calories. This is often the more intense workout. You’re going to burn a lower fat percentage if you run for twenty minutes compared to walking. However, you’ll burn more than twice as many calories and you’ll burn more fat calories. The quick answer…always choose the workout that burns more calories.

Fat Burning Myth #3 High Protein diets help you lose weight via ketosis.

Fact – Ketosis is the process where your body uses fat as an energy source. Primarily because you’re not feeding it enough carbs for quick energy. While a high protein diet can help you lose weight it’s not a healthy approach.

Eating a high protein diet can cause liver problems. You can also suffer from other problems associated with too much saturated fat. It is important to eat a diet rich in lean protein. And protein can help you feel satisfied and full longer. It also balances blood sugar so you have energy longer. A better approach is to eat healthy carbs, such as fruits, vegetables and whole grain. Eat lean protein and exercise. You’ll burn fat and keep it off.

There are too many fat burning myths to discuss in one article. These three are some of the most common myths. Others tend to center around detoxifying, fasting, and which food items are actually healthy or burn fat. If you’re on a weight loss program or trying to burn fat, don’t believe everything you read or hear. If it sounds too good to be true, it probably is. Ultimately, the key to fat burning and weight loss is to burn more than you consume.

To learn more about fat burning, download Burn the Fat, Feed the Muscle
This is the Fat Burning Diet “bible” – Others come and go, Burn the Fat is a perennial bestseller since 2003. Click here to learn more.

Thinking Yourself Thin – How to have a Skinny Mind

You might be surprised to learn that your mindset has a lot to do with your weight loss success. When you envision yourself as skinny, you actually behave differently. You have more success losing weight.

Mindset turns into reality and you will achieve your weight loss goals.

Here are some strategies for changing your mindset and getting a skinny mind.

#1 Visualization. Olympic athletes use visualization to win. They imagine themselves crossing the finish line victorious. You can embrace this same effective strategy to visualize yourself at your ideal weight. Imagine how you will look. Place yourself in a social situation or on vacation at the beach. What do you hear? What do you smell? How do you feel and how are people responding to you.

Use visualization on a daily basis. Embrace it when you’re feeling challenged or unmotivated. It can not only help you make better decisions about diet and exercise, it may actually change your body’s chemistry to support weight loss.

#2 Affirmations. Affirmations are positive statements that support success. They’re often used to replace negative thoughts or emotions. For example, if you find yourself thinking, “I hate my big stomach,” you might replace that thought with, “I love my body.” These positive affirmations help change how you look and feel about yourself. When you love your body, you make different choices. You eat better. You exercise. You simply treat yourself better.

Create affirmations that support you to love your own body. Repeat the affirmation on a daily basis. Say them aloud or replace negative thoughts with a positive affirmation. Use an affirmation to support your lifestyle changes. For example, “I have control over my diet. I make smart food choices.” Or “I love how exercise makes my body feel.”

#3 Set small goals. One of the things successful dieters learn is that small goals equal consistent success. It’s very difficult to follow through on a goal of losing 100 pounds. The goal feels very large and difficult to manage. However, if you break that goal down into smaller, goals then it becomes much easier to achieve. A smaller goal might be to lose five pounds a month or a pound a week.

When you set small goals you create a pattern of success. Each time you achieve a small goal you’re one step closer to achieving the large goal. Try it, it works!

Skinny people also eat when they’re hungry and they snack. In fact, skinny people tend to eat more often than larger people. Eating smaller meals several times a day helps keep the blood sugar balanced, energy levels even and hunger at bay.

Use your brain to help you burn fat and lose weight. It’s a powerful tool in the goal to lose weight and burn fat. Embrace these skinny thinking strategies and achieve your weight loss goals.

For further study:

Think Yourself Thin: The Revolutionary Self-Hypnosis Secret to Permanent Weight Loss

Can Green Tea Help Your Body Burn Fat?

You know that green tea is great for your health. It detoxifies. It has an abundance of antioxidants, which help your cells because they rid your body of free radicals. Free radicals damage cells. These are two fantastic health benefits. But you might be surprised to know that Green Tea can help you burn fat too.

How Green Tea Burns Fat

Okay, you know that there are antioxidants in green tea. The antioxidants in green tea specifically are polyphenols. The catechins in polyphenols have thermogenic properties. Thermogenic properties means it burns fat.

The American Journal of Clinical Nutrition found that this element of green tea can actually boost metabolism. It increases it by four percent within twenty four hours. That means if you drink a few cups of green tea each day you’re boosting your metabolism around the clock.

Now, there’s also a unique side effect of green tea. It’s an appetite suppressant. It’s also a diuretic. Diuretic means it stimulates you to urinate. This helps you flush your body of toxins. Toxins can actually motivate your body to store fat.

With green tea then you’re actually receiving three weight loss benefits. Your appetite is suppressed. You’re flushing your body of toxins. You’re also boosting your metabolism and burning fat around the clock.

How Much Green Tea Should You Drink?

Experts seem to disagree on how much green tea a person should drink. Recommendations range from one cup to four cups a day. Consider starting with one cup each day. Make it part of your daily routine. Drink it at lunch or as part of a mid morning snack.

As you learn to enjoy green tea, you may drink a few more glasses each day. Green tea can be bitter if it’s brewed too long or too hot. Follow the package instructions. And don’t hesitate to try various types of green tea. If you head to your local Asian market you’ll likely find more green tea options than you can possibly imagine. Choose a few, steep and enjoy.

Take care to not drink green tea in the afternoon or evening. And don’t go nuts and drink more than a few glasses a day. Green tea does contain caffeine. If you’re sensitive to caffeine it can interfere with sleep. Sleep is also an important part of fat burning and weight loss. You don’t want to trade one fat burning benefit for another.

Green tea has been consumed for centuries. It’s been prescribed by eastern medicine as a cure for many ailments and conditions. Scientists and western medicine are only now beginning to learn the powerful health benefits green tea offers. Take advantage of this ancient and delicious beverage. Improve your health and burn fat with green tea.

To learn more about fat burning, download Burn the Fat, Feed the Muscle
This is the Fat Burning Diet “bible” – Others come and go, Burn the Fat is a perennial bestseller since 2003. Click here to learn more.

7 Fat Fighting Foods

Here are 7 delicious foods that can help you win the war against fat.

#1 Eggs. An extra large egg has only 78 calories. And it’s packed with protein and nutrients. They’re filling and will keep your blood sugar even and your hunger at bay for hours. Consider scrambling one whole egg and two or three egg whites.

An egg white has just 16 calories and the extra lean protein will fill you up and keep you satisfied for hours. Combine it with a piece of whole grain toast and you have a very satisfying, fat fighting breakfast. And don’t think eggs are only for breakfast. They make a great snack or mid-day meal too.

#2 Dark chocolate. According to a study conducted by the University of Copenhagen, dark chocolate suppresses appetite. Scientists found that compounds in dark chocolate slow down your digestion. This means you feel full longer. It also curbs cravings for other not so healthy sweets. An ounce of dark chocolate has about 170 calories. Try dark chocolate that is fifty to seventy percent cacao. Any darker and it’ll likely be too dry and bitter.

#3 Whole grains. Fiber is an essential part of any fat burning diet and lifestyle. It fills you up. It burns slowly and provides you with even energy. Opt for whole grain bread or rye if you dislike whole wheat. Try whole grain pretzels, crackers and cereals.

#4 Bananas. Bananas are a super food. They’re packed with nutrients and fiber. One banana for a snack can help tide you over until your next meal. Add a little natural peanut butter to the banana and you’ll be satisfied for hours.

#5 Nuts. Nuts are a perfect snack. They’re full of heart healthy fatty acids and they help you feel full. Additionally, they’re packed with protein and yes…you guessed it, fiber. If you don’t like almonds or pistachios consider trying pine nuts. About 12 nuts are about 100 calories. (84 pine nuts equal 100 calories)

#6 Oranges. Interestingly enough the smell of citrus is an appetite suppressant. Additionally, this amazing fruit is on the list o the top most filling foods. And one orange only has 59 calories. It’s high in fiber and has zero fat.

#7 Sweet potatoes. Sweet potatoes are packed with more nutrients than most vegetables and have more fiber than a standard potato. Plus they’ll keep you full and satisfied for hours.

There are many truly nutritious foods that are delicious. Try a new fruit or vegetable every week. And add these fat fighting foods to your grocery list.

To learn more, download Burn the Fat, Feed the Muscle
This is the Fat Burning Diet “bible” – Others come and go, Burn the Fat is a perennial bestseller since 2003. Click here to learn more.