Showing posts with label tips to lose weight fast and easy. Show all posts
Showing posts with label tips to lose weight fast and easy. Show all posts

Lose Weight Fast, Free and Easy

Welcome to Free Tips on How to Lose Weight Fast and Easy. This site provides health tips and information on how to lose weight fast and easy - whether it’s through exercises, diets, weight loss products and other methods - for free.

Human beings are really unique thus it is very hard to make general rules for weight loss that will effective for everyone. But, you can still follow some basic principles which are shared by almost everyone in your quest to lose weight fast.

Generally, in order to lose weight fast, free, easy and effectively four aspects of your life should be changed: what to eat, how to eat, behavior and activity level.

But before you go further with more tips on how to lose weight fast, you might want to check whether you’re actually overweight, obese or it’s just your wrong perception. You can learn about how to calculate ideal weight in this article Formula for Calculating Ideal Body Weight – Male – Female.

Now, let's look at how you can lose weight fast, free, easy and effectively.

Firstly, you many need to change what and how you eat in order to lose weight and maintain an ideal body weight. You may need to reduce your calorie intake. You should carefully adjust your daily calories intake to the number of calories needed to lose weight by learning how you can lose weight by counting calories.

Another aspect in losing weight fast, free and easy is to increase your activity level. You do it by walking, running, swimming, aerobics, etc. Walking is probably one of the best of exercises for losing weight and staying fit when you do it correctly. If losing weight by walking is your attention then you should adapt a suitable walking speed for weight loss. You can read about walking to lose weight fast, free and easy in these articles:
If you're going to focus your fitness or weight loss program on abdominal muscle group or others specific muscle group then it is a good idea to know more about it and what the best exercises to do that. You may learn about how to get rid of your belly fat here:
And don't forget that losing weight is closely associated with a healthy lifestyle. Don't get stress since it raises the cortisol levels in the body. And high cortisol levels often lead to weight gain. You should have a good sleep behaviour as well as proper diet and exercise. Losing weight fast, free, easy and effectively is more to a way of life and a long term lifestyle change rather than something short term. With a combination of some simple steps, you will lose weight even while you sleep. You can learn all about sleeping and weight loss in these articles:
Lastly, here are some articles that are interesting to read too:
I hope you'll find these articles on how to lose weight fast, free, easy and effectively interesting to read and beneficial.
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Abdominal Exercises in Pool & Lower Ab Crunches for Sexy Flat Tummy

If you want to attain a firm, stoned, sexy flat tummy, you need to perform proper abdominal exercises daily. However, remember that abdominal exercises alone will not burn the fat off of your midsection. You also need a balanced nutrient diet, discipline and commitment to achieve the desired results.

Balanced nutrient diet to get rid of belly fat

Keeping your calories in check together with doing your exercises regularly will be the way for you to have that chiseled, flat sexy tummy. Approximately 3500 calories makes one pound of fat going by the analogy you should not attempt to reduce fat more than 2lbs. a week. You can learn more about it in this article: losing weight by counting calories needed per day.

A jumpstart for flat belly diet is to include carbohydrate and protein rich items such as oatmeal, beans, green vegetables sprouted cereals, peas apples and leafy vegetables in your daily meals. Cutting down fat-rich beef and fried items and addition of more vegetables not only help reduce fat but also keeps the system more disease resistant.

Regular exercises that slim down your belly

To lose stomach fat for a sexy flat tummy, lower ab crunches, abdominal exercises in pool or other stomach exercises is perfect. Don’t try to do the workout for more than 45 minutes a day normally. As for weight training, carefully pick up weights that you can handle for not more than 25-30 repetitions.

Lower ab crunches
Crunches are not hard to perform, and if performed correctly, are very effective for toning those abs. Here is a step by step breakdown on how do you do abdominal crunches for sexy flat tummy the proper way.
  • Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor.
  • Put your hands behind your head making sure not to overlap your fingers. You can make your hands into fists so you do not pull up on the back of your neck.
  • Next, choose a spot on the ceiling exactly above you. This should be performed in order to make certain that you don’t bend your neck throughout the duration of the movement. Keep your eyes on this spot! People often do this incorrectly by stressing too much on the neck because of pulling on it with the hands.
  • Now, stabilize the low back. This can be done by tightening the muscles in the abdomen. Slowly curl towards the front and up using your abdominal muscles only. There should be no bending at the waist. Maintain your abdominal muscles firm for the whole time to stabilize the low back. Stay focus on that spot on the ceiling to prevent neck pain as a result of stress.
  • At the top position your shoulder blades should only be between 4-8 inches off the ground. You don’t have to go any further. Pause at this top position. This entire movement should be performed slowly and take about 2 seconds to do. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
  • Slowly return to the starting position and keep your abs contracted.
That is all how do you do abdominal crunches for sexy flat tummy. Lower ab crunches are not a very big workout because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.

Doing a hundred of these lower ab crunches is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.

Abdominal exercises in pool
Another good exercise for a sexy flat tummy is swimming. Swimming is a good abdominal exercise in pool to work and tighten lower stomach muscles and flatten out the tummy since water offers greater resistance than air. In spite of the greater resistance water has than air, aquasizing is low-impact, meaning less strain on joints.

Try out these abdominal exercises in pool whenever you have the chance. Remember, consult your doctor before beginning a new workout routine, and always warm up properly to prevent injury.
  • The first set of swimming exercises for sexy flat tummy to try is called the jump and dig. There are two moves in this set, one for the upper body and one for the lower body. The former is great for your obliques, and the latter works on your abdominals.
  • To start, stand in water that is between your belly button and chest. To work the lower body (including your abdominals), put your feet a wide distance apart, then jump so your knees come up to the surface of the water and back down. Picture a frog as you do it; this will help you get the form right.
  • Next in this set of abdominal exercises in pool is to work the upper body, begin by making a scoop with both hands at the surface of the water. Bring your hand scoop below the surface, then scoop up and to one side.
  • Alternate sides to work the obliques on both sides. Start by doing the two moves separately for three minutes each.
  • Once you have mastered the form, do them at the same time to exercise both sets of stomach muscles at once.
As you build strength and endurance, you can add water gloves to increase resistance. You can also do the exercises faster, packing more reps into each three minute period. Form is the key during abdominal exercises in pool, though. Do not sacrifice form for the sake of speed. It is better to do it properly than quickly. Also remember to set fitness goals and work toward them at a gradual pace. Do not push yourself too hard, too fast. You may want to have sexy flat tummy fast, but an injury will seriously delay your workout goals. Start small, know your limits, and build gradually.

Yoga for sexy flat tummy
Lastly, lose fat is easy achieved by the presently popular Yoga exercise for about an hour a day. The beauty of the exercise is that while it reduces the fat by consumption of calories it keeps the body and mind cool and healthy. Walk into any good yoga training center and reap the benefits. But never attempt to do the same from self study books that may surely land you in trouble.

The healthy way to get rid of belly fat comes hand in hand with regular exercise. The type of exercise you should choose - whether lower ab crunches, abdominal exercises in pool, yoga or other tummy flattening exercises - depends on a number of factors such as your interest, the extra pound to shed out and the time at your disposal. You also need a proper diet plan, self-discipline and dedication to get that sexy flat tummy. Keep in mind that like with all things, it will take time to get the desired results and you must stick to whatever program you are comfortable with until you have the stomach you want.

Lastly, navigate around this blog to find more tips on how to lose weight fast, free, easy and effectively.
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High Cortisol Levels and Weight Gain - Stress

Stress raises the cortisol levels in the body. And high cortisol levels often lead to weight gain. We'll take a look at the connection between high cortisol levels and weight gain, can stress cause weight gain and how to overcome stress in order to lose weight in this article. Let's begin.

Roles of cortisol in the body
Cortisol is often linked closely to stress, but in reality it holds several essential functions in the body. The adrenal glands release cortisol to assist in the regulation of blood pressure, the immune system and many other roles. Simply speaking, cortisol is beneficial in low quantities but high cortisol levels may result in an increase of abdominal fat or weight gain, which contribute to heart attacks, strokes and can raise the amount of bad cholesterol and reduce the production of good cholesterol in the body as well.

Moreover, excessive amount of cortisol may reduce bone density, contributing to osteoporosis and deprivation of muscle masses, and in turn decelerate one metabolic rate. It also may accelerate the blood pressure together with other problems.

Can stress cause weight gain?
Every individual responses differently to stress; some will release more cortisol to a specific situation of stress while others do not affected. In addition, high levels of cortisol often cause the affected individual to eat more food, especially carbohydrates. And this eventually will cause weight gain.

In order to prevent your body from releasing excess amount of cortisol, you must find a suitable some way to help you relax and also try to change your lifestyle or learn to live a healthy lifestyle.

Exercising, mediation, yoga, or breathing will help to relax your body and mind.

For more tips on how to to lose weight fast and easy, check also these articles:
Now, here's is a practical way to help you reduce stress thus avoid weight gain triggered by stress and high cortisol levels:
Breathing is probably one of the easiest and simplest ways to get into relaxation state. Breathing exercise can be performed by softly breathing in through the nose, softly expanding your abdomen and then softly discharging the air through your nose while drawing in your abdomen. Whilst expelling the air you must focus on that breath. After a few breaths in and out you should begin to feel yourself relax. As a start, you can practice this breathing a couple of minutes a day and building up to five minutes in the end. It'll help too when you are feeling stressed or when everything seemed to be out of you control. It only take a few minutes to calm down your emotion and help you to feel relax.

For a healthier lifestyle, you may need to change your habits, such as eating a healthy diet, getting enough sleep, or even organizing your time more efficiently so that you don't get stressed easily. All these changes will certainly assist your body in dealing with stresses that you face during your day.

Finally, stress do cause weight gain. Thus, if you are working out regularly and dieting properly but still not losing any weight particularly from around the abdominal then maybe your source of weight gain is from high levels of cortisol caused by stress. Look at ways to solve the problem and hopefully then you should see a difference in your weight and around your abdominal.
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Boost Your Resting / Basal Metabolic Rate - Body Size

Metabolic Rate is the rate by which you use energy through the chemical breakdown of "burning calories". But, you not only expend calories during work or exercise hours; you also burn calories at sleep just to keep our cells alive. This is referring to as the resting or basal metabolic rate. This rate is one of the most important factors to lose weight even while sleeping.

In fact, you burn more during your "resting hours" than you do during periods of exercise! As an illustration, playing tennis or basketball for one hour will burn around 600 or so calories while one hour of rest may burn only 90 or so. But you probably won't play one hour worth of basketball more than 7 times a week (worth 4200 cals); while you will burn calories 24 hours 7 days with your basal metabolic rate (worth 15120 cals). It is not that workout is useless; it is the significance of the resting metabolic rate in determining your caloric balances.

Use this Omron Full Body Sensor Body Fat and Body Composition Monitor to find out your basal metabolic rate.

A balance caloric level is the whole point in maintaining an ideal body weight. The basic rule is simple: calories in = calories out. The number of calories consumed should approximate the number of calories burned in order to control weight. For weight loss purpose calories used should exceed calories consumed (calories out > calories in). The basic point here is to intake less calories while increasing the use of calories (healthily). We'll focus on the expenditure of calories as a tool of weight control and weight loss in this article.

The manipulation of resting metabolic rate is one of the most powerful tools in regard to weight loss. This rate does vary from person to person and even within a person from time to time. Factors that affect metabolic rate include:
  • Body size and age
  • The physical condition of the individual - how efficient is your body in utilizing oxygen during the chemical breakdown of sugar molecules ('metabolism' process). The more efficient your body in utilizing oxygen the greater your resting metabolic rate and the more calories you'll burn 24/7, 365 days a year even at sleep.

Of course, bear in mind that the increase in caloric expenditure cannot be offset by an increase in food consumption. In other word, you should control or count your daily calories intake as well.

A combination of sufficient basal metabolic rates, healthy dieting and proper exercise routine is best and healthiest technique in losing weight you will ever come across!

So, how to have that sufficient resting metabolic rate? Or in other words, how one can boost his/her resting or basal metabolic rate to lose weight?

Well, the most effective way to boost basal metabolic rate in order to lose weight is through aerobic conditioning or cardio exercise. Exercise at a sufficient intensity to reach about 80% of your "maximum heart rate". To define maximum heart rate, take your age - 220 = Maximum Heart Rate. Now find 80% of your Maximum. This defines your Target Heart Rate.

But, use your common sense when practicing this since every individual have his or her own unique state of health. Here are some basic guidelines:
  • A very overweight or over forty person should not push too hard on this.
  • A much older individual might consult their physician before trying a strenuous program like this.
  • Even those younger people in good shape should work up to this over a few weeks time.

More on how to boost metabolic rate naturally

Whether you choose walking, running, playing basket ball, or other form of exercises, you should start it slowly by targeting a moderate heart rate of about 60% in the first two weeks. Start your workout with a warm-up of about 5 minutes to prevent injury. Then, get your heart rate up to your target rate; hold it in that range for 20 to 30 minutes. Begin at lower levels and build over several weeks toward the 60-minute range, Do this initially at three times a week, build to four then to five if possible.

Over the period of several weeks your basal metabolic rate will increase and you’ll be more energetic throughout the day. This can be a very powerful tool in weight control! Again, watch the caloric intake as well! Eat healthy, but keep the calories down. Before long you will notice the benefits on the bathroom scale! Weight will come down as body fat is reduced. Even, you'll start to lose weight while sleeping. And more importantly, your general state of health and well-being will be significantly enhanced! All this will be achieved from the boost in your basal metabolic rate.

Moreover, you won't get stress easily now which is a good thing. Since stress may stop you from losing weight especially around your middle. This is because your body response to stress by secreting more cortisol hormone. High levels of cortisol can lead to an increase of abdominal fat.

High levels of cortisol also decrease your bone density, leading to osteoporosis and loss of muscle tissue, which will also slow down your metabolic rate, and it can also increase your blood pressure along with other problems.

In fact, it has been found that those that produce more cortisol will actually eat more food as well, in particular carbohydrates. This is also mean more weight gain.

Finally, the key point of losing weight through a boost in basal metabolic rate here is to live a healthy life by changing your eating habits to a healthier diet, exercising properly, and getting enough sleep. This not only will add up in time to real and permanent weight loss from a higher resting metabolic rate but you'll also have a free of stress and more abundant life.
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Lose Weight while Sleeping – Burn Pure Body Fat while You Sleep

You probably didn't realize it, but one of the easiest ways for weight loss is to lose weight while sleeping. Researches show that people who regularly have an additional two hours sleep every night tend to lose some weight over a period of just a few weeks. Now, let's take a look at the possibility to lose pure body fat in your sleep, can you burn fat while you sleep and how to lose weight while you sleep.

To read other posts related to sleeping and weight loss, go to:

Naturally, our bodies utilize sleeping hours to restore and rejuvenate our muscles, joints and other parts that get depleted and damaged because of use and exertion during day time. This renewing activity requires energy to restore lean muscle mass and repair the whole bodily tissues. If this restorative process go smoothly and efficiently, it'll burn pure fat stores while you sleep to obtain the energy needed by the process. In other words, the body repairs tissue, organs, bone, and lean muscle by burning calories.

Besides, studies have indicated that lack of sleep may increase fat stores in the the body and impact the secretion of hormones that aid in controlling food cravings. Additional sleep balances those hormones which means you basically don't feel too hungry.

Thus, sleep is particularly important when it comes to losing weight naturally.

Now, in order to lose weight while sleeping quickly, you need a noble dedication and self-control to leave behind your old unhealthy lifestyle. Fortunately, it will get easier and easier as soon as you get used to your new lifestyle and accomplish your weight loss goal.

Change your lifestyle and train your body to lose weight while you sleep. This maybe hard to believe, but it is completely practicable if you put some efforts into it. Here are some tips to help you start.

* Build muscles or at least prevent muscle loss by doing weight training. You can do this 3 times a week with rest days in between. Muscles are active cells and they are great calorie burners. The more muscle you have, the higher will be your natural fat burning capability and the more calories you have eaten will be burned for energy by your muscles. You will burn fat even when sleeping. It won't take long to begin seeing the benefit.

Do your weight workout in the evenings so that you will continue to lose pure body fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.

* Do your cardio exercises such as walking 5-6 days a week in the morning before breakfast. This is because your carbohydrate store is low in the morning, thus you will burn more body fat to fire your cardio exercises. Ensure that your cardio exercises elevate your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises.

* Eat 5-6 times a day with about 3 hrs intervals. This will prevent your body from storing body fat for emergencies because there's plenty of food. More importantly, this will make your digestive system to consistently working to digest the food meaning more fats burned.

You'll need a combination of small amount of protein and complex carbohydrate in your meals. Complex carbs are carbs that aren't easy to digest thus they don't spike insulin quickly to be converted into body fat. You can replace white rice with brown rice or white bread with brown bread. Also, intake plenty of fresh leafy fibrous vegetables.

* Not eating before sleeping is important

Since the body uses deep sleep for the restoration process, it is important not to eat three hours before going asleep. This is because we don't want our body to be concerned with undigested foods and in turn storing fat from the continuing digestive process rather than burning fat as the energy for the deep sleep restorative process.

This tends to put us into a "diet circle of frustration". The less time your body spends in deep restful sleep, the less time it has to restore its natural health, and the less fat that is burned in support of this natural rebuilding process. Now we understand the key connection between deep restorative sleep and weight loss many times goes hand in hand with our overall health.

Reducing or eliminating the intake of food three hours before bedtime allows the body to use its natural fat reserves for metabolic fuel during the deep restorative sleep cycle.

Losing weight while sleeping is closely associated with a healthy lifestyle and sleeping properly as well as proper diet and exercise. It is more to a way of life and a long term lifestyle change rather than something short term. With a combination of all these simple steps, you will lose weight even while you sleep, or let's just say you will be burning body fat almost every second of the day.
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Walking Program to Lose Weight

If you're looking for a simple walking program to lose weight fast and easy, check this out. This simple walking program might be the one you need.
  1. Track and record your weight each Saturday morning - you can choose any day you wish, as long as you are consistent on when you weight yourself.
  2. Learn further about losing weight, metabolism, aerobics, aerobic exercise and how they affect the body and calories. Find out what is the ideal body weight for your height, so you can adjust your daily calorie intake. Calculate your ideal body weight now.
  3. Find a good pair of walking shoes. Invest on a pedometer to help you track your distance and improve it step by step. You need to walk at least 10,000 steps a day to lose weight. 10,000 steps are equal to five miles.
  4. When walking, walk briskly and swing your arms. Increase the walking distance until you can do a mile, then a mile and a half, and so on and so on until you reach your goal weight. If perform your walking exercise in the morning before you take your first meal of the day. Walking on an empty stomach can help to burn more fat.
  5. As a start, try to walk one mile a day, every day, for the first month.
  6. The second month you can increase your walking distance to one and a half miles a day. Increase your walking speed too when applicable.
  7. Continue this pattern of increasing the distance by one-half mile until you're up to six miles per day. Six miles a day may be a bit extreme, so you may want to adjust your walks accordingly. But try to make it up to at least 5 miles or 10,000 steps a day.
  8. After you lost some pounds e.g. 100 pounds, you can scale back to four miles a day.
  9. Continue to walk four miles every day even though you've reach your ideal body weight. This is a lifelong commitment, so don't stop after reaching your goal weight. Further reading: How Many Miles to Walk to Lose Weight Quickly?
  10. You still can eat the stuff you loved, just adjust it to the amount you can get away with.
If you really don't have the time to follow the above walking program to lose weight, you can also lose one pound a week by upping your activity level by 500 calories a day. This way, you don't have to break your daily routines in order to lose weight. Moreover, this is a terrific weight loss exercise without you even noticing the extra effort. How easy is that to do? Take a look:
  1. Get moving - walk to the store instead of driving.
  2. Replace coffee breaks with exercise breaks.
  3. Use half of your lunch break to take a brisk walk with a co-worker.
  4. A 30 minutes of leisurely stroll every day is also great to strengthen your legs and heart while burning some calories in the process. This way, you're losing weight by walking slowly.
  5. Walk or take the stairs instead of an elevator.
  6. Parking the car far away from every place you visit can mean a lot of extra walking. Once you do it enough, it will become an almost unconscious habit.
  7. When a commercial come on TV, get up and stretch or better yet, move around. Just avoid the kitchen.
  8. Tap your feet in the air. Think of an upbeat song and tap along. This helps get your blood flowing.
  9. Hide all your remote controls so you have to get up and change the channels manually. Do things like fetching, turning things off and on by yourself.
  10. When talking on the phone, get up and pace. Just vary your walking area. You don't want to wear a path in your carpet.
  11. Walking the dog can be great exercise for you and the dog. It's also a good way to meet new people.
  12. Navigate your neighborhood: incorporate a walk into your daily routine.
  13. Find out what you can do differently to get more exercise. You might walk the children to school or bike to work. Do you zap a frozen dinner in the microwave and then sit down to do nothing? As a replacement you can cook a wholesome, delicious meal and get some exercise in the process running around preparing it.
  14. And don't forget about involving your family in exercise as well. Find an indoor playing center, with a playground and various activities. Or, shoot hoops in the backyard with your kids or by yourself. If you don't want to miss a football game on television, tape the game or listen in on the radio.
  15. Since television can be a huge obstacle to exercise, here's another way to work around this problem. The next time you decide to watch a video or a television program, don't sit down. Instead, get up and do aerobics while you watch.
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Losing Weight by Walking – FAQ

This article gives answers to some frequently asked questions on losing weight by walking, I hope you find it interesting to read and beneficial.

Do I really have to exercise in order to lose weight?
You don't have to, but it will be a lot harder to lose weight if you don't. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house - anything active burns calories. The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate until the allotted time.

What is so great about accommodating walking in daily routine?
  1. Losing weight by walking is easy, safe and very natural.
  2. It can be done anywhere.
  3. It only cost you a good pair of walking shoes and comfortable clothes.
  4. It suits for people of all ages and all levels of health.
  5. There’s no complicated technique to learn or equipment to buy.
  6. The risk of injuries is pretty low.
  7. It helps to burn fat and to keep weight under control when done properly.
  8. It increases bone mass, which protects against osteoporosis and bone fractures.
  9. It strengthens and tones the lower body especially when done on an inclined surface.
  10. It uses nearly all the muscles thus it’s an excellent way to get fit.
  11. It reduces the risk of developing serious health problems like diabetes, osteoporosis (brittle bones), and heart diseases.
  12. It also reduces stress and depression and increases the sense of well being.
How the body draw fat store vs. other stored energy stored?
  1. Your body needs energy to exercise, move and perform many activities. During your activities or any form of exercise, cells oxidize to release energy thus burn fat from the body. If the exercise is performed slowly to moderately then most of the energy is drawn from the fat stores.
  2. The loss of fat comes from fat cells all over the body, not from one or more specific area’s such the belly, arms or thighs so spot reduction of a certain area is not possible.
  3. Losing weight by walking requires long-term consistency not intensity. This is the key to effective walking that helps you lose the most weight and burns off the maximum amount of your fat stores. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories. But compared to other form of exercises, walking is still the best exercise to help you lose weight since it’s very easy to do.
Does daily walking help to lose weight?
Daily walking at a continuous pace not only boost your energy level, but also reduces your weight. It’s the best minimal effort exercise for fat loss. You should walk at particular distance or duration in order to maintain the proper health and control weight. You can burn 2,000-3,500 (equivalent to 1 pound of fat) extra calories a week by walking 10,000 steps a day.

Does walking for 30 minutes every day enough for weight loss?
If you’re only a little overweight, walking for a minimum of 30 minutes every day certainly will result in better health, a greater level of energy as well as producing some weight loss. However, losing weight by walking 30 minutes a day won't be enough for seriously overweight people. If you’re one of them, you probably won’t create a sustained, permanent weight loss you need with only walking 30 minutes a day.

So, how to lose weight by walking and how to walk for more effective weight loss?
In order to get the most effective returns from your walking, there’s a little tweaking you can do:
  • Because of the way in which the body use fat store vs. other stored energy sources, the first step will be to increase your walking time. You don’t have to walk an hour a day, six or seven times a week instead you can increase your walking exercise to 45 or 60 minutes two or three times a week. This will help you lose more weight than just keeping all walks at 30 minutes.
  • Another trick is to increase the speed with which you walk on the days that you do not walk more than 30 minutes. Build up your walking pace slowly to new levels of exertion. And remember, no walk should introduce extreme difficulty in breathing
  • You can also incorporate resistance training into your walking routine, such as with free weights, or equipment such as a Bowflex or similar exercise apparatus. This builds muscle tissue and helps you burn more calories even in a resting state. Studies show that weight training can increase your metabolism overnight by 5 to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.
Extra tips: Measure your body fitness level with Omron body fat monitor and scale to help you stay on track.

But, I don’t have 60 minutes of spare time every day to do the walking exercise?
If it’s not possible to extend your walking time, you can split your walking exercise, you can do two 30 minute walks in a day or four 15 minutes walks a day to get nearly the same benefit.

What is the walking speed for weight loss and how to perform it properly?
For a proper walking style to get the most out of your exercise you can read Walking Speed for Weight Loss.

How much I need to walk in order to lose weight?
It is now recommended to complete 10,000 - 15,000 steps a day for losing weight by walking. The heavier you’re and the faster you walk, the more calories can be burned in one hour. The number of steps completed would depend on one's stride length. You can learn more about this in this article - Walking 1, 3 to 5 miles a Day to Lose Weight
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Walking 1, 2, 3 miles to 5 miles a Day

Experts have found that walking is one of the best exercises you can perform for overall fitness. They also recommend a regular walking of 5 miles a day to lose weight fast for overweight person or who just need to get rid of some excess pounds. Read If I Walk 5 miles a Day will I Lose Weight? to learn further about walking 5 miles a day.

So, what is so good about walking? Walking is a one and all exercise; nearly every one can do it regardless of his or her ages and fitness levels. It’s easy and free; you can perform it at anywhere and anytime, you don’t even need to buy equipment or learn complicated technique. It doesn’t cause injuries; unlike most other types of exercise, the risk of the joints and the back injury is low since you don’t have to jump up and down. A daily, regular walk of 2 miles daily or 3 miles a day can decrease the risk of heart attack as much as 50%, lower high blood pressure and helps to keep weight under control.

Walking is also the best minimal effort exercise for fat loss; it gives a longer-lasting impact as it uses almost all the muscles while keeping your heart rate at a fat-burning rate. This will help you lose weight fast by burning more fats even long after your workout. It also increase your body muscles mass thus boost the level of body metabolism.

At first, you might feel that walking 5 miles a day to lose weight fast is a little overwhelming. But you should be able to do it better and better by following these simple methods which will help you to accomplish your goals without losing focus.
  • Count your steps and distance of daily walk
  • Use a Pedometer. 5 miles is equal to 10,000 steps so you can meet your daily quota by using a pedometer to easily keep track of the distance you have covered throughout the day as well as the number of steps that you have taken.

  • If you don’t have a pedometer, you can try to calculate the distance of your daily walk. You can use the milometer in your car to measure the distance of certain walking route or otherwise google maps for a rough estimate of the distance.

  • Calculate the time it takes
  • Using either your pedometer or other counting methods, estimate the time you need to walk a specific distance, such as one mile. Do this a few times on several different days and average the figures together. You will then be able to estimate how long it will take you to walk a portion of your daily goals if you decide to spend a set amount of time walking them off.

  • For example, if you find that you can walk 5 miles in an hour, then you can devote an hour everyday to walk those miles. But, if you’re unable to devote a full hour, then you can add up increments of fifteen minutes at a time until you achieve your goal. Knowing just what it takes to achieve your goal will help you to approach the task much more strategically than if you did not have a plan. The calculations will save your time and assure that you achieve your 5 miles.

  • Plan an appropriate walking path

  • Plan a routine and appropriate walking path by measuring a route based on the time and it takes you to walk your 10,000 steps. This will help you to look at the task of walking 5 miles a day to lose weight in a more manageable light. You will be able to estimate your progress along your day and have a system for reaching your goals.

  • Try to plan two or three routes since you might get bored by walking the same path again and again each day. Plan a long route for days when you are energetic, a short route for days when you are tired, and a mid-length route for days when you are energized but busy. Giving yourself plenty of options is important to helping you stay positive so that you can achieve your goal.
If you’re just starting off or the task is just too difficult for you, you can go by walking one mile a day and progress to 2, 3 then 5 miles a day. Try going for a one mile walk every other day and then increasing this to 2 miles daily then 3 miles a day. Once you get used to the regular walking of 3 miles a day, increase this to 5 miles every single day or at least five days a week.

Finally, the key to effective walking of 3 miles to 5 miles a day to lose weight fast (as similar to other form of aerobic exercises) is long term consistency not intensity. Take your time to develop the most suitable walking plan for yourself so you can do it consistently and without hassle. So go and take your first step now.
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Losing Weight with Laxatives - FAQ

Do you curious whether laxatives work for weight loss or not? Ever wonder can laxatives help you lose weight fast? Or do you even think about the idea of losing weight with laxatives? Whether you do or not, check these FAQ to find out all about taking laxatives to loose lose weight.

What is Laxative?
Laxative is a substance that is used to treat constipation by inducing bowel movement.

How do laxatives work?
Laxatives work by starting and inducing peristaltic action. Peristaltic action is a wavelike movement that occurs right through the digestive tract; esophagus, stomach, small intestine, colon; that helps propel food into the stomach, through the intestines, colon and finally out the rectum. Laxatives stimulate peristaltic action especially on the colon which is the lower and greater part of the large intestine.

Where to find laxatives?
These days, laxatives can be found easily in any drug or health store. It is used widely as one of the essential ingredients of almost any weight loss supplements and all constipation relievers. It can take the form of slimming’ tea, Chinese diet tea, fasting tea, super dieter’s tea, weight loss tea, diet pills or drugstore laxatives but most of them are actually the same. They promote frequent bowel movement by combining laxatives with other ingredients.

Can laxatives help you lose weight fast?
No, laxatives can not help you lose weight. This is because most of laxatives only stimulate large intestine to empty instead of the small intestine where most of the calories are absorbed. As a result, laxatives may give a sense of body cleansing thus make you feel like you are losing weight with laxatives. However, it does not stop the body from absorbing a significant amount of calories. And even if they do work on the small intestines thus prevent the absorption, many nutrients or minerals that is needed by your body will be lost in the process too. Laxatives should only be used as a remedy for constipation not a solution for weight loss.

But, why do laxatives make one lose weight fast? Isn’t that mean that laxatives work for weight loss?
Well, laxatives do work for weight loss but only if you’re overdosing. And that is really a bad idea as there’ll be many adverse effects along with it. It might make you lose weight by affecting fat absorption of the body thus lead to loss of weight but at the same time you’ll lose some vital body fluid and suffer from greasy diarrhea.

Is there any other form of laxatives beside the dieter’s tea and pills?
Yes, laxatives can be found also in the form of drugstore laxatives. Basically, there’re five types of drugstore laxatives:
  • Bulk Forming Laxatives, clears constipation in 1 to 3 days
    This is the safest form of drugstore laxatives. You can use it longer than other types of laxatives. They contain fiber or fiber like products to stimulate bowel movement but it is still best to get your fiber from food for a balance of all nutrients your body needs.
  • Stool Softening Laxatives – Emollients, works in 1 to 4 days
    These laxatives work by absorbing water into the stool to make it softer, so it can pass easier through your colon and out the rectum. Don’t use them since they have adverse effects. They might increase the toxicity of drugs and affect liver function.
  • Lubricant Laxatives, works in 5 to 9 hours
    Lubricants promote a bowel movement by coating your colon walls and stool. They also help keep water in stool, so they don’t become hard and difficult to pass through your colon and rectum. One such lubricant is Mineral oil. But, you should avoid it since these oils can cause a pneumonia that is difficult to clear. They interfere with intestinal absorption of food nutrients, and fat-soluble vitamins, like vitamin A, and collect in the lymph nodes when used often.
  • Osmotic or Saline Chemical Laxatives, works in 1 to 3 hours
    Saline laxatives work by drawing more water to the colon to soften the stool. Saline laxatives might affect the balance of body fluid and electrolytes. It might also increase the toxicity level of magnesium especially for person with kidney disorder. Some people also abuse saline laxatives to lose weight where he or she shouldn’t. Losing weight with saline laxatives is not a good idea.
  • Stimulant Laxatives, works in 6 to 24 hours
    Stimulant laxatives work by stimulating peristaltic action in the small intestine and colon. They also absorb water into the stool and increase electrolyte secretion. Excess and prolonged use of this laxative can lead to cathartic colon.

What happen when one abuse laxatives?
Adverse effects of misusing laxatives happen when it is taken in excess amounts or prolong period. This especially occurs in people who want to lose weight fast and have an ideal body weight. They believe they’re losing weight with laxatives.

These misuses of laxatives can cause certain disorders like diarrhea, nausea, vomiting, stomach cramps, fainting, chronic constipation, bloating or water retention, bulimia, anorexia, acute abdominal pain, rectal bleeding, electrolyte disorder and dehydration as well as injury and when laxative use finally ceases, a person can experience withdrawal symptoms or worse, death.

Moreover, in several cases, laxatives cause permanent damage to the digestive tract and lead to osteomalacia, a condition of weakening and softening of the bones. Excess use of laxatives also leads to malfunctioning and enlargement of the colon due to severe constipation and pain for long periods (as much as for decades). This eventually led to surgery removing the colon altogether.

Why losing weight with laxatives is not the answer? And why you shouldn’t abuse it?
This is because:
  • Its chemical substances will damage your health
  • It stimulates an intense force which can injure the nerves that control the muscles in the colon walls and cause permanent damage
  • It can be habit forming since it reduce the sensitivity of your colon and your natural peristaltic action thus causing laxatives dependency
  • It can interfere with the body's absorption of nutrients since it rush food through your intestines
  • It kills friendly bacteria except when they are fiber foods
  • It comprises unhealthy preservative, coloring, and other additives
  • It excessively removes fluids and electrolytes from your body.

What about saline laxatives to lose weight fast?
As mention earlier, you shouldn’t use laxatives of any kind to lose weight fast. This includes saline laxatives whether it help to lose weight or not. Use laxatives only when you really need it to relieve your constipation.

What else do I need to know about laxatives?
Don’t ever use laxative in any form when you’re suffering acute abdominal pain, especially if the pain is on the lower right hand side, where the appendix is located.

If you’re pregnant women, don’t ever take laxatives of any kind. Use natural fiber food products as an alternative to relieve constipation since the chemical substances of laxatives might get into the fetus or, when breast-feeding, the breast milk.

Never use laxatives to help you lose weight fast instead use it only as a medicine to clear your constipation. Once your constipation is relieved, find a more natural way to keep regular bowel movement. You can start by eating more fruits and vegetables to get more minerals and fibers.

Losing weight with laxatives is a big NO whether it works for weight loss or not. If you’re already taking laxatives to lose weight, stop now since you already understand the risk of abusing laxatives. If you want to lose weight fast, you should incorporate a proper regimen of regular exercise, balanced diet and healthy lifestyle instead of abusing laxatives.
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6 Tips on How to Lose Weight Fast and Easy

Are you looking for some free tips on how to lose weight fast and easy? Are you the person who already read all the things about how to prevent being obese but just couldn’t escape it? Or do you simply fail to discipline yourself and become overweight? If your answer is yes then this site should be the right place for you to help you start. You’ll find plenty of health information and tips on how to lose weight fast and easy include exercise tips on losing weight, diets, weight loss products, herbs and more for free. Trust me; it is never too late to lose weight. Now let’s begin.

Naturally, when you couldn’t escaped from being overweight, you will wish to lose some extra pounds for a whole lot of reasons as there’ll be many positive changes once you lose weight. You see, weight not only affects how you’re looked like, it also influences the total quality of life, the way you think about yourself, stress, health risks and physical fitness.

Your desire to have an ideal body weight is not a lofty ambition. A lot of men and women have succeeded in losing weight and made their dreams of healthier and sexier body came true. And it’s your turn now.

Generally, in order to lose weight fast and effectively four aspects of your life should be changed: what to eat, how to eat, behavior and activity level. Thus, you should know that those people surely didn’t succeed in just a snap or skipping their night’s dinner. If they succeeded then there must be some efforts they put in it such as attention, time and money. If they didn’t then they probably pursue their ideal body weight through quick weight loss practices and programs such as use of laxatives which may not be as effective as those people are led to think they are. In other words, if you want to lose weight fast and effectively you’ll need discipline and consistency, once you have it, the whole weight loss process will be pretty fast and easy.

Precaution! You should consult with doctor for a suggestion of the best weight loss regimen if you’re so overweight. Your doctor will give you a total physical examination to find out the most appropriate weight loss method for you.

As a start, here are 6 tips on how to lose weight fast and easy:

1. If you want to lose weight fast you’ll need to make use of a multi-aspect method which consists of mindset, exercise, and in some cases, diet supplements. You can start by learning a diet food plan that can by far be accustomed with. Next you should comprise an exercise plan that permits even at least fifteen minutes per day such as brisk walking, running, swimming, and dancing.

2. Set realistic approaches that way you’ll never lose courage and focus during the whole weight loss process. Besides, you’ll be losing weight faster if you’re able to focus and have the correct mindset.

3. Understand your body. Your body has its own unique body metabolism thus its response to certain fast weight loss programs and plans will not be the same as others. You can replace one program for another to counterbalance your body reaction. A little exercise tips on losing weight: you should choose an exercise program that is appropriate for your body, as you might not able to exercise as rigorous as others can or vice versa. If walking is the best you can do, then walk for this should be the right exercise for you.

4. Fight food craving by consuming more fibers for it makes you full sooner and stays in the digestive longer.

5. Avoid fried foods particularly deep-fried as this makes up of a lot of fat. Grilled foods are recommended as this comprise less fat.

6. Drinking at least six to eight glasses of water per day to flush out body wastes.

In the end, discipline and consistency is still the best approach and answer on how to successfully lose weight fast and easy. Light dieting, exercise, and proper amount of supplementation practiced habitually will help you to lose weight faster than doing a series of massive action only to be proceeded by a return to old habits as this would only cause you to gain more weight than when the weight loss plan has started.

Moreover, losing weight does not have to mean sacrifice and suffering. In fact it means welcoming a more abundant and healthy life where you don’t have to feel bad about yourself for not being able to do what you want to do. You’ll face a little adjustments and discomforts during your fast weight loss process but as the old saying goes, “no pain, no gain”. Besides, other than fat, what else you got to lose anyway?

Hence, please stay around for more incoming free tips on how to lose weight fast and easy.
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