Best Way to Lose Belly Fat

Finding the best way to lose belly fat isn't always easy because there is so much information about and much of it is conflicting. There are some experts telling you to do one thing, another expert saying you need to do something else. Then there are all the adverts about fat burning pills that promise you'll lose a huge amount of fat in days without doing anything

It can be very confusing for many people and all they want is to lose their belly fat. Perhaps you're sick and tired of looking in the mirror and seeing your belly fat wobbling back at you or feel uncomfortable in clothes because you don't feel attractive while you're carrying this excess fat. Let me share with you the best way to lose belly fat, that doesn't include harmful pills or difficult restrictive diets.

Ab crunches aren't the answer.

Fat burning workouts:- To lose the fat on your stomach you need to be doing exercise that stimulates your body’s ability to burn fat.

Stop dieting:- Diets don't work. They are too restrictive and leave you feeling deprived. When you feel deprived it becomes a huge struggle and hard to stick to. So, what can you do? Making sure that you're eating plenty of healthy and nutritious foods is an essential step in losing belly fat.

Changing your eating habits doesn't have to be done in one go. In fact one of the best ways to change to eating healthier is to make smaller changes and one at a time.

A Great Way to Lose Weight Fast

Chances are if you're overweight, you are looking for ways to lose weight fast. There are some safe and healthy ways to do this, without resorting to diet pills or starvation diets. No fad diets or fasts are necessary!

There are several good diet plans out there, but for long term weight goals none of them are really very effective. Sure, you can lose weight rapidly, but will it stay off? Not likely - it's hard to stay on 800 calories for the rest of your life. But there are ways to drop that fat.

Have you ever heard of "calorie switching"? This is amazing - you can actually fool your body into burning fat by switching the meals you eat. By eating less at one meal and more at another, and eating more often, your metabolism increases causing calorie burn. Of all the ways to lose weight fast that you have seen before, nothing compares to this!

Thousands of overweight people are now thin thanks to such a regimen. The great thing about it is that it changes your way of eating forever, and you can keep the weight off easily. In fact, most people who try this, lose an average of 9 pounds in the first 11 days - and never feel hungry!

A Fat Loss Diet Program that Won't Leave You Hungry

Are you looking for a fat loss diet program that works without leaving you feeling faint? Nearly every diet out there promises fast weight loss, and some of them work. But just how long can you sustain yourself on those 300 calorie diet meals that contain enough food for a 3 year old? There is a better way.

The majority of weight loss plans require you to count calories or carbohydrates and are costly because you must buy special foods or supplements. There is a fat loss diet program online that has helped thousands lose weight very fast without ever counting a calorie or purchasing any special foods.

What's so great about this plan? You don't count calories, you don't limit food portions, and you don't have to purchase special foods and supplements. This fat loss diet program shows you how to achieve rapid weight loss using REAL foods you eat every day!

This fat loss diet program is unlike anything you have seen before! By learning how to combine your foods at meals, and when to eat, you can drop the pounds like crazy without ever feeling hungry. Part of the trick is eating more often! You won't be disappointed!

Before Using Fat Loss Diets

You must have heard so many things about the choice of a fat loss diet, the low calorie foods, the acceleration of metabolism, and many more, that you wonder why there are no obvious results and some real progress with weight loss. The truth is that a fat loss diet has more chances to fail than to succeed for a very large number of reasons.

People expect miracles! Results are never achieved overnight because the mechanisms of good weight loss programs are more far-sighted than that. Speed is the issue here, but metabolism takes time to adapt to food changes. Then, the response of the body depends on how you stimulate it physically by activities. A fat loss diet has to be tailored to the person’s individual needs and should not be based on the administration of weight loss supplements.

Many people take up a fat loss diet without understanding or finding the real causes that trigger weight gain. First find out what makes you overweight and then act. Sometimes the culprits are not only overeating and lack of physical activities, but also some hidden health problem that has passed undetected. Talk to your health care provider and he/she will know what medical exams to perform.

Good luck!

How to Lose Ten Pounds Quickly

A lot of times, the last ten pounds are the hardest to lose. Maybe you don’t want to put forth the effort. Exercise may not be high on your favorites list. Or maybe it is, but it just isn’t denting that last bit of weight. If you try these simple steps, you can lose ten pounds in five weeks.

One straightforward tip to helping you cut back calories is to skip the salad dressing on your salad. Normally a salad has five tablespoons of salad dressing, and each tablespoon usually contains about 80 calories. That is 400 calories per salad. For people who eat a salad every day, this adds up!

Exchanging skim milk for whole milk in your diet is another effective method in cutting back on calories, especially if you drink more than one cup per day.

Another glorious tip is to eat your sandwiches as open-faced sandwiches. In other word, avoid the top piece of bread on your sandwiches. If you do so, you will save about 8o calories per sandwich. If you eat one sandwich a day, you will save over 500 calories in a week.

Most of us drink beverages that have about 250 calories in each serving. If you can just cut out 250 calories of liquid a day, by the end of one week, you will have cut out 1750 calories.

Eat slower, allowing yourself to feel when you are getting full. Do it for all three meals during the day, and that is 180 calories per day, or over 1200 calories per week!

By following these easy steps, you can lose the last bit of weight without working out or drastically changing your dieting habits.

Successfully Control Your Food Cravings

The most difficult part for many people trying to lose unwanted fat, is the challenge of overcoming food cravings. You may have a friend or two that can just say “no” and control food cravings just with determination, but for most of us it is not that easy. Here are several tips to help you achieve your goal by winning over your food cravings:

1. Plan your diet:- You can plan your diet ahead with a list of the food and drinks that you are allowed to consume.

2. Make it a habit to avoid bad foods:- One practical way to avoid the food that is not good for you, is to clean your fridge from these foods. Be sure to only stock up on those that are on the “allowed foods” lit.

3. Eat some nuts:- Studies show that food cravings tend to pass by if you snack on nuts and drink water in between meals. Be sure to stock up on nuts and bottled water at home, in the office and even on the go.

4. Take that afternoon nap:- You should take power naps because food cravings actually sneak up when we are tired. Make sure that you do not reach the end of the line when it comes to physical and mental tiredness.

5. Distractions:- When you feel the craving sneaking in, do something you like - read a book, call a loved one, exercise, listen to music or meditate.

6. You can “cheat” sometimes:- When you avoid your favorite foods for long periods, you can crave for more because of the feeling of self deprivation. You can indulge in small portions of your favorite foods at set times.

Improving Joint Strength Results in Six Pack Abs

In these times of gourmet ice cream, gourmet coffee and uh, ‘gourmet fast-food’, it’s becoming increasingly difficult to stay fit and lean. Unless you’re a native of Miami Beach, it seems like six pack abs are becoming rare- a common sight only on Baywatch reruns.

It’s not because of lack of trying. There’s a high attrition rate among folks who start working-out to get six pack abs because of misconceptions about how to exercise effectively. The wrong exercises bring slow results and loss of motivation.

Contrary to the perception of the general public, the path to six pack abs doesn’t rely on countless sit-ups and crunches. In fact, focusing too much on the abdominal muscles can even lead to strain on the lower back.

As any weight-loss expert will tell you, getting rid of unsightly belly flab naturally without the use of scalpels requires burning-off the vast amounts of calories we get from the food we eat. Getting lean enough to get a tight, well-defined stomach takes tons of hard work and discipline, but not really impossible for those that really want it.

Creating the daily calorie deficit needed to bring about fat loss and six pack abs requires a combination of body fat busting cardio exercises and weight-training to build all-around muscle tissue and increase metabolism. A high metabolism will let our bodies continue to burn fat even while we’re watching TV.

The development of muscle that results from regular exercise enforces the joints in our body by strengthening the tissues around them. The constant activity also leads to the production of natural lubricants that prevent friction and cartilage damage.

7 Health Foods To Avoid

Of course, we don’t mean all healthy foods. Instead, recent studies by food industry experts have targeted a few foods that, while they certainly have healthier reputations, are potentially hazardous to those trying to lose weight, because of the ways they are raised, grown and sold.

Below is listed seven of the potentially worst offenders, as well as some healthier alternatives.

1. Canned Tomatoes: The linings of the tin cans used for canned tomatoes contain a synthetic estrogen linked to ailments ranging from heart disease to obesity.

Easy alternative: Choose tomatoes in glass bottles. You can also get several types in Tetra Pak boxes at stores such as Trader Joe's.

2. Corn-Fed Beef: Farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter.

Easy alternative: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets and Whole Foods.

3. Microwave Popcorn: The microwaving process causes the chemicals in the lining of any given popcorn bag to vaporize and migrate into your popcorn.

Easy alternative: Pop natural kernels the old-fashioned way: in a skillet or a pot on the stove.

4. Nonorganic Potatoes: Root vegetables, like potatoes, absorb herbicides, pesticides, and fungicides that wind up in soil. They are then sprayed with herbicides to kill off the fibrous vines before harvesting.

Easy alternative: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been absorbed into the flesh.

5. Farmed Salmon: Farmed salmon is lower in vitamin D and higher in contaminants, due to being fed with the likes of soy, poultry litter and hydrolyzed chicken feather. As if all this wasn’t bad enough, there is also concern about the high level of antibiotics and pesticides used to treat these fish.

Easy alternative: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed.

6. Milk Produced with Artificial Hormones: Most milk producers treat their dairy cattle with growth hormone to boost milk production.

Easy alternative: Check labels for products that are produced without artificial hormones, or buy organic milk.

7. Conventional Apples: They are individually descended (or grafted) from a single tree, so that each variety maintains its distinctive flavor. Because of this, apples don't develop resistance to pests and are sprayed frequently.

Easy alternative: Buy organic apples. But if your wallet just can’t quite manage that, just be sure to not only wash them carefully, but peel them as well.

Foods That Will Wreck Your Diet

There are a ton of foods out there that will make you so hungry that you'll feel hollow inside. These foods can be detrimental to weight loss. They include any food that has been stripped of its fiber, such as white bread; food that turns to sugar quickly in the body, such as white potatoes; and food loaded with sugar, starch, and fat.

Some examples include:

• White bread

• White pasta

• White potatoes

• Pastries

• Doughnuts

• Cookies

• Cakes, pies, and other sugary baked goods

• Candy and candy bars

• Potato chips and other packaged and fried snacks

The more fiber is removed from your food, the harder and more rapidly it hits your bloodstream. The sugar and refined starch it contains cause your blood sugar to soar sky high.

In response to that sugar surge, your body churns out insulin--so much that it drives your blood sugar below where it was before you ate anything. When blood sugar is that low, you feel tired and hungry, and in need of another quick pickup--often in the form of something sweet.

These ups and downs, coupled with the wrong food choices, can wreak havoc on your attempts to manage your weight loss. When a food contains both fat and sugar, as many of the foods listed above do, it can be downright addictive since many of us crave the taste of fat and sugar.

Tips on Weight Management for the Holidays

It seems like every season, there's some kind of focus on weight loss. Bikini season in the spring, staying in bikini season in the summer, and now during the holidays, keeping the pounds away when you're tempted to gorge on a delicious seasonal-inspired dessert buffet.

But one expert has graciously shared some New Year's Resolutions that can help us all release that nagging weight - whether it's holiday or otherwise.

1. Stop thinking of weight in terms of "loss." When we focus only on losing the weight without dealing with the underlying purpose those behaviors have served, we're apt to find it again.

2. Stay in the safe zone. Buffet lines, bakeries, chocolatiers... we all know our danger zones, but that makes it easier to stay away from them. Identify some "safe zones" - areas or people with whom you feel safe. Establish who might be allies in your weight release journey and find places where you feel comfortable being yourself.

3. Minimize bad days. For many of us, bad days can quickly translate into bad days of eating. Practice unplugging from negative people.

4. See slips as teachers. When you catch yourself in a negative pattern around food, don't slide into self-criticism. Instead, ask yourself what's going on with you that wants to be addressed.

5. Change something - anything. Make a change, preferably something you have resistance to, that has nothing to do with food, diet, or exercise - for example, rearrange your bedroom. Note how the mere act of changing something affects you emotionally."

6. Plan to snack consciously. Buy and prepare foods you can snack on throughout the day. Schedule in snacks twice or more per day; don't wait until you're starving.

7. Eat before you eat out. Before you go out to dinner, eat a healthy snack so you're not motivated by hunger when ordering.

Survive the Office Party and Stay on Your Weight Loss Plan

This is the season for parties, whether at people's houses, at a restaurant, or in the office. Belonging to a number of organizations can means lots of parties over the next couple of weeks. How does one survive them without gaining that jelly belly?

Here are 3 easy tips to stay in control.

1. Be the one in charge of the food! If you can't be in charge, then volunteer to be on the food committee. You will have more control over what is served, thereby helping you stay on your plan. Keep the desserts down to 100 calories a serving, and you will be able to wake up the next morning knowing that you stuck to your plan.

2. Arrive early and leave early, or arrive late, when a lot of the food will be gone. Focus on talking to people rather than eating. Do NOT hang around the food tables. Eating while standing up is a deadly habit that can sabotage the best of plans. Finger food is dangerous. Drink a large glass of water 20-30 minutes before you go to the party.

3. Add an extra 5-10 minutes to your daily exercise during this month.

Finally, remember that you don't have to go to ALL the parties. All that food will be back next year, so you aren't missing a thing except not consuming an overdose of calories.

Tips for Getting Great-Looking Abs

Can you see yourself walking down the street at your best-loved location looking and feeling great? Or as you stroll down the beach you detect a person glance over their shoulders to admire your fine-looking ripped abs. You pinch yourself and realize that you have arrived.

You see, everybody on this green earth would love to have six pack abs and be entirely healthy. But life is not fair. We can begin our day very positive, but by the end, if we’re not totally focused on our objective and not think of our aspirations, you can be a victim of procrastination.

Here are helpful mindsets that will assist you to get back on track from time to time.

1. Always tell your friends and family regarding your goals. Telling your acquaintances about your goals is great. The reasoning behind this is that they can aid you back on track.

2. Setting goals with a partner or friend. Frequently having a workout partner or a dieting partner will make things better for everyone. Oftentimes a small competition or a small encouragement from a workout buddy makes a big difference.

3.Writing down your aspirations and visions. Get a notepad right this moment and jot down all of your goals and aspirations. On a piece of paper make a line down the middle. On one side have your "goals" and the other have "aspirations" example. Goal #1: Lose 10 pounds this month. Aspiration #1: Lose 10 pounds so I can purchase a new pair of jeans, and so on.

Being in top shape is harder than it looks. It takes discipline and full loyalty. Its rewards are worth the amount of self-confidence you get when you’re watched or checked out.

Cycling for Ultimate Weight Loss

In many retrospect, your body can be compared to that of an automobile; an invaluable piece of machine that should be treated with respect and pride. When you mistreat or abuse your car by not replenishing the necessary fluids, replacing worn out parts, you end up paying a high price when things fall apart.

If you follow a maintenance manual as do manufacturers of automobiles, you prolong your career, health, and life expectancy. To properly maintain your body, a total body cleanse is recommended to remove free radicals and other forms of toxic materials from tissues, cells, muscles, and digestive system is required.

The intake of electrolytes, minerals, and liquids, as well as the right physical exercise are needed if you are to ride at your highest potential. By taking a proactive approach to preparing yourself adequately, you will improve faster, experience less wear and tear and be more informed than the average cyclist.

Cycling is a physical activity that can be performed just about anywhere. Furthermore, there are cycling organizations all across the United States and most of the entire world for that matter. As a new or continuing cyclist, here are some vital information to keep in mind to mitigate potential accidents,; adhere to the rules: make every effort to ride with a partner or in small groups. Embrace and acknowledge the traffic regulations; wear bright/visible clothing at night time. Sun rise and sun set times have changed and don’t forget to bring along proper lighting if you ride late.

Trick Yourself Into Losing Weight

For breakfast, you had chips from the vending machine. Half an hour later, you're munching on skittles. If you ate foods that you associate with meals--a hard-boiled egg, or a turkey-and-cheese roll-up—instead of snacking, you'd feel full longer and be more inclined to lose unwanted fat.

A recent study, performed by scientists from the State University of New York, found that undergrads who labeled meals as "snacks" ate 87% more at dinner than those who ate identical 2:30 pm foods but classified them as "meals." If you choose items that you think of as meals--real foods, rather than treats--they'll more likely satisfy your appetite, and that can translate into weight loss.

Choose a 150-calorie mini-meal if you normally eat three substantial meals and two snacks every day; while a 250-calorie option is for those who usually spread their daily calories over five or six small meals.

The Reasons Why You’re Still Fat

Yes, the title of this article is harsh, but it’s straight to the point and honest. You’ve been trying and trying to lose weight to no avail. Instead of sitting around sulking, attack your problem head on.

1. You're Starving:- Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them.

Solution: You need to make sure you're eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down.

2. You Inhale Food:- You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.

Solution: On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat. Now, during subsequent meals, take just as long to eat, only without the drill.

3. You're Too Refined:- Most processed breads and cereals contain little fiber, the calorie-free component of plant foods that fills you up, not out. Plus, foods rich in fiber help control blood glucose and insulin levels.

Solution: Cut back on potatoes in any form. Experts say potatoes raise blood-glucose concentration quickly, as do snack chips, white bread, low-fiber breakfast cereals, and breakfast bars. Whole-grain cereals, nuts, and beans are blame-free, if not calorie-free.

4. Your Eyes are Wide Open:- Researchers found that healthy men who snoozed only 4 or 7 hours a night for 6 nights in a row had higher glucose and insulin levels in their blood.

Solution: Hit the sack for 8 hours each and every night. And try to hit it for the same 8 hours. That is, establish a regular bedtime and waking hour

5. You Think Fitness Trumps Fatness:- A recent study of military personnel who increased their exercise during a 3-year period found that they gained weight despite their extra efforts. Why? Food, most likely.

Solution: Controlling portion size is absolutely essential to weight loss. And the best way to control portion size is to limit how often you eat out.

What You Need to Do After a Workout

Before you go to the gym, you probably get yourself hyped up and motivated. Once you hit the gym, you’re fired up and ready to go. You engage in few stretches and thoroughly warm-up your body. Next, you jump on your machine of choice or walk into your aerobics class and you vigorously give it your all for approximately 30 minutes to an hour. You feel energized and excited after you’ve completed your workout and you leave the gym feeling like your six-pack is on the way.

This sounds absolutely great… well almost. One very important factor was left out of the above mentioned scenario, the after-workout routine. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Cool Down:- After your last exercise, your workout is not over. The first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout.

Stretch:- After a workout, muscles naturally contract. Stretching again prevents them from shrinking. It allows your muscles to rebuild, growing bigger and stronger, thus allowing you to get the full benefit from your efforts.

Drink Water:- Even when you are actually done exercising, you need to keep replenishing your fluid levels. It’s recommended that you drink another 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Refuel:- Eating is one of the last, but one of the most important items to do after a workout. You have not only burned hundreds of calories and lost carbohydrates, but you have also actually torn your muscles. You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better.

Next time you put down the dumbbells and think your work is done, remember these after-workout necessities to maximize your efforts and get the most out of exercising.

Happy Holidays, Without the Extra Pounds

From now until New Year's, it's a season of eating, drinking and, well, more eating and drinking. And worrying about how all those extra calories will translate into extra stomach fat the next time you dare to step on the scale.

Well relax. It doesn't have to be another holiday of nail biting between nibbling. All you need is the proper attitude and proven strategies that work to keep your calories-in, calories-out equation balanced.

Anyone who's fought with the scale over the holidays knows the basic tricks: Drink water or eat an apple before heading out to a party. But other strategies and perspectives may be new to you.

The holiday season is not the best time of year for weight loss. Focus instead on maintaining a healthy weight, not on losing. Keep that focus when you're faced with a huge buffet or Mom's homemade cooking. Don't deprive yourself, but don't give free rein to your gastronomic impulses, either.

Remember the "calories-out" part of the equation. Always look for opportunities to move. Make sure getting some daily physical activity during the holidays remains a priority. It can be challenging with shorter days and hectic schedules to keep physical activity on the calendar, but now is not the time to go sedentary.

If you have young kids, you can build physical activity into your day by suggesting a walk to the park or a snowman-building contest or other winter fun. Or you might buddy up with a co-worker and hit the health club or a walking path at least three times a week, after work or during lunch. Good luck all!

Six Benefits of Stretching

The body is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book at the top shelf.

These are simple activities. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

How Does One Do the Stretching?

Stretching is fairly easy regardless of age. However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Stretching exercises can be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach position on the floor, extending their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

What Are the Benefits of Stretching?

1. Increase the Range of Movement

2. Increased Ability to Perform Skills

3. Injury Prevention

4. Reduce Muscle Tension

5. Enhance Energy

6. Reduces Cholesterol

Incorporate stretching in your everyday lifestyle. It has benefits you cannot say no to. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Ways to Overcome the Plateau Effect

It’s inevitable. At some point during your exercise program your body will fail to respond to the exercise and diet that has guaranteed you results in the past. This state, known as “the plateau effect,” is your body hitting the proverbial wall. Strength increases dwindle; fat loss slows; lean muscle gains aren’t as apparent. Life was good at the beginning of the program when your body responded by shedding massive fat, gaining pounds of muscle, and gaining superhero strength almost overnight. Welcome to reality.

So, here’s what can you do to push beyond the inevitable plateau.

1. Clean up your diet:-- As your body fat percentage lowers the body clings to its remaining fat stores making it harder to lose additional body fat. Your diet must remain very, very clean to drop below 10% for males and 15% for females.

2. Cheat or re-feed:-- When you follow a very clean diet your body may need to be shocked. This is when eating pizza, nachos, etc. can actually jumpstart your metabolism and help push beyond your plateau.

3. Rest:-- Vigorous exercise puts a lot of stress on the body. If you’ve worked out hard and consistently for 6+ weeks you should consider taking a week to let your body recover.

4. Variety:-- Try varying the weights and doing more or less reps. Try performing different exercises to work the body in a slightly different manner. Try to adjust timings in your exercise routine. Try adding things like supersets, drop sets, negatives, etc. to your lifts. Try to introduce more intensity into your cardio.

5. Intensity:-- Consider setting a new goal if your problem is mental. Consider supplements such as Creatine if your problem is physical. Consider training with a partner if your problem is accountability. Just remember, you can’t spell “workout” without “work.” Don’t make the gym experience overly social.

18 Ways to Burn 100 Calories

Sometimes exercising can be a real drag, especially if you are keeping to the same routine every day. Why not get creative with it and incorporate exercise into your daily routine? It is not just about eating healthy, you will need to exercise as well. However, it can still be fun.

So, if you really want to lose that jelly-belly, do five of these creative calorie burners each day to lose 1 to 2 pounds per week:

1. Get off the couch 33 times to change the channel.

2. Play beach volleyball for 13 minutes.

3. Go to the pool and dog-paddle for 17 minutes.

4. Go to the pool and do 250 breast strokes (approximately 10 minutes).

5. Walk up and down 33 flights of stairs.

6. Push a grocery cart for 45 minutes.

7. Carry five grocery bags from the car to the kitchen and put them away, take out the trash, wash the dishes and wipe down the kitchen counter.

8. Eat chili for a couple of days. Research shows that chili peppers boost your metabolic rate, burning 50 more calories a day.

9. Eat four meals with chop sticks instead of a fork. Slowing down can help you consume 25 fewer calories per meal.

10. Take a leisurely walk in the park for 51 minutes.

11. Walk backwards in the park for 43 minutes. For every 8 calories burned walking forward, walking backwards burns 10.

12. Shop during your lunch break while carrying a 7 pound bag.

13. Twirl in your chair at work 123 times, but don’t let your boss see you.

14. Drink 3 cups of green tea in 24 hours.

15. Chug 12 8-ounce glasses of ice water a day.

16. Go 20 mph on your bike for 6 ½ minutes.

17. Walk on a treadmill at 3.5 mph for 23 minutes.

18. Jump rope as fast as you can for 8 minutes.

Your Body Can Burn Fat by Itself

You probably took one look at the title of this article and said “Yeah right!” But it’s true. Your body can burn fat on it’s own. With a few simple adjustments, your body can become a fat burning machine. Here’s how to maximize your body’s fat burning ability.

1. Exercise in short, intense bursts for effective fat burning after exercise.

2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

3. Chill on the amount of food you are eating.

Technically:

1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.

2. Resistance training helps build lean muscle mass, and muscle burns more calories than fat.

3. If you are obsessing over things like fat grams and not eating a nutritious diet, your body will reserve energy (store fat) to survive.

Realistically:

1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise - your body will not click in to “save” mode unless you exercise for long periods of time, regularly and often.

2. You must do resistance training in order to build muscle and strong bones.

3. Exercise efficiently – two short, very intense training sessions weekly, like a 15-minute fast run/walk, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.