Best Weight Loss Tips

#1 Holiday Eating Tip for Weight Management

There is one holiday eating tip that you need to do every day. Eat protein with every meal. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0VP4lzbIF9RfxPpwlEc9K58iUvuUt6YA41MeU7GgDn5uGCAAPmpx8q0uRhA91ovV6eKUuEzT24NDgihDXOwKmOIXfzWSWwAgb4bfK4EgosQAoX7iaT92InHC1QssP1hoQLuk2hO-XAL1/s1600/holiday+eating.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0VP4lzbIF9RfxPpwlEc9K58iUvuUt6YA41MeU7GgDn5uGCAAPmpx8q0uRhA91ovV6eKUuEzT24NDgihDXOwKmOIXfzWSWwAgb4bfK4EgosQAoX7iaT92InHC1QssP1hoQLuk2hO-XAL1/s320/holiday+eating.jpg" width="320" /></a></div> At your holiday parties, get full on protein foods first. It will help you eat less of the condiments, desserts and other high-fat foods at the party. Most holiday parties have plenty of foods loaded with protein. Nuts, ham, turkey, chicken, fish, etc. are great foods to eat. Protein helps control your blood sugar if you happen to eat carbohydrates. Rapid rises in blood sugar and insulin promotes fat storage and stops fat burning. It takes your body longer to digest protein (thermic effect), so you will fill fuller for a longer period of time. This thermic effect increases your metabolic rate because it takes your body twice as long to digest and transport protein as compared to carbohydrates. This should help you eat fewer calories during the day. Protein is also used by your body to repair and rebuild damaged tissues as a result of a tough strength training workout. Quickly digesting protein shakes work well after a workout. Other daytime and nighttime meals could be comprised of slowly digesting protein (such as lean meats) that will give a constant release of protein into your system during the day and overnight. So, when used right, protein will help you build a lean body and help your fat loss and weight loss efforts. <a href="http://myfitnesshut.blogspot.com/p/top-holiday-eating-tips.html#.UmYlgnC-2uI" target="_blank">Download your Free Holiday Eating Tips Book!</a> Mark Dilworth, BA, PES <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a>

#1 Holiday Eating Tip for Weight Management

There is one holiday eating tip that you need to do every day. Eat protein with every meal. At your holiday parties, get full on p...

Top 5 Healthy Mid Day Snacks

by <a href="http://provemymeds.com" target="_blank">Sandy Getzky</a> Pack your snacks instead of eating at vending machines and you will eat healthier. Your body will stay full for longer and not crash. Take a look at this slideshow of Top 5 Healthy Mid-Day Snacks. <center><iframe style="border-width: 1px 1px 0px; border-style: solid; border-color: #cccccc; margin-bottom: 5px;" src="http://www.slideshare.net/slideshow/embed_code/27839551" height="355" width="425" allowfullscreen="" frameborder="0" marginwidth="0" marginheight="0" scrolling="no"></iframe></center> One way to eat quality calories is to "eat your calories" instead of "drinking your calories." When you eat food, you have more satiety and you are more likely to take in fewer calories. Another way to control calorie intake is to eat more protein and fibrous foods. The old rule still applies: A calorie surplus (consume more calories than you burn) will cause you to gain weight. Hopefully, eating healthy snacks every day will cause you to consume fewer calories while providing all the nutrition you need. Stay hydrated at all times. It helps your body operate efficiently and helps you eat less. Drink about half an ounce of water for every pound of your body weight every day. So, if you weigh 140 pounds, drink about 70 ounces of water. Eat quality calories. The author of this slideshow is Sandy Getzky, an associate editor at <a href="http://provemymeds.com/" target="_blank">ProveMyMeds</a>, a public health and education startup focused on producing helpful resources and websites concerning the treatment of common ailments such as <a href="http://nationalnailfungus.org/treatment-guide/" target="_blank">toenail fungus</a>. Mark Dilworth, BA, PES <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a>

Top 5 Healthy Mid Day Snacks

by Sandy Getzky Pack your snacks instead of eating at vending machines and you will eat healthier. Your body will stay full for longer and n...

7 Tips for Long-Term Weight Loss

Do the things that it takes for you to burn fat, lose weight and change your body.  Long-term fat loss and weight loss is a process that some are not willing to go through.  Hopefully, you're not in that crowd.  Be prepared for failures and adjustments along the way. And, never stop doing the things to improve your health and physical appearance.  It will be easier if you have fun along the way. <div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYb08JpTdtXvUhi1C65X96l96T-Za9XmZebEIxEZAOm1c9UaKcrDth3M8kfc7e_YRowFiqDOJ8QOslimjuf5uNtyivaDacLXF81-PMdiWhrhyBHwfTOf-uh6UQ8nvsPvMFxQ7vZ1iKH9KW/s1600/squat+on+bosu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYb08JpTdtXvUhi1C65X96l96T-Za9XmZebEIxEZAOm1c9UaKcrDth3M8kfc7e_YRowFiqDOJ8QOslimjuf5uNtyivaDacLXF81-PMdiWhrhyBHwfTOf-uh6UQ8nvsPvMFxQ7vZ1iKH9KW/s320/squat+on+bosu.jpg" width="214" /></a></div> Here are 7 tips to help you lose weight and shape your body:  Note: Delete the phrases "fad diets" and "quick weight loss" from your vocabulary. They never work for you long-term. Fad diets and "quick weight loss only diets" are short-term fixes for your weight problem and will leave you fatter and frustrated! Practice eating and exercise habits that will help you burn fat and lose weight over the longhaul. 1. A slow or sluggish <a href="http://myfitnesshut.blogspot.com/2011/04/top-3-metabolism-boosters-to-burn-fat.html" target="_blank">metabolism</a> is not the major cause of weight gain. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn in a day (caloric surplus), you will continue to gain weight and fat. Regular exercise and an active lifestyle will help you burn more calories every day. I recommend that you walk at least 30 minutes every day, even on the days you workout. 2. It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time. Here is a great goal to start with: burn fat. That will require you to improve your eating habits and do regular strength and interval cardio training. Don't even worry about losing weight at this point. Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments. 3. Build foundational body and core strength so your body will hold up under intense training to come. If you're injured, you will not reach your goals. Weak body cores lead to back and other related trunk injuries. Others have weak opposing muscle groups. An example would be having strong chest muscles but weak back muscles. 4. Do full body workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body. 5. Quality of movement in an exercise should come before trying to increase the amount of weight you lift in that exercise. Doing this will avoid injuries due to incorrect execution of an exercise. <a href="http://myfitnesshut.blogspot.com/2011/05/top-5-fat-burning-bodyweight-exercises.html" target="_blank">Bodyweight exercises</a> work well for this purpose. Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes, quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise. 6. Focus on compound or multi-joint exercises in your workouts. These exercises work major muscle groups and help you burn more fat. Exercises like squats (with or without weights), step ups, deadlift, rows, bench press, planks and lunges all apply here. Top interval cardio exercises are walking or running uphill, bodyweight cardio and shuttle runs. 7. Maintain and/or improve muscle mass throughout your life to slow the effects of aging and keep your metabolism humming. Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. Muscle inflexibility, joint/tendon/ligament stiffness, bone loss and decreased range of motion also comes along with inactivity. You can stop a significant portion of this deterioration of muscle mass and mobility by using a regular strength and conditioning program throughout your life. If you need a program to get started building your lean body, get your FREE DOWNLOAD below (it has beginner, intermediate and advanced levels): <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> Mark Dilworth, BA, PES <a href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a>

7 Tips for Long-Term Weight Loss

Do the things that it takes for you to burn fat, lose weight and change your body. Long-term fat loss and weight loss is a process that so...

Healthy Trans Fats in Foods Do Exist

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer Author - <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">The Truth about Six Pack Abs</a> Artificial trans fats are one of the most prevalent poisons in our food supply; but most don't know that healthy natural trans fats DO exist. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjx5NG8BVzd3QSw6QW5wWVz1CzBEouspb7bfv9yynByJ7CpfudLxkPTQrGrkj_lb-b9XZnJMjIhLGzRKPDxOXXht1Vsq7KncOag22-ZmPmkX9Ar_wxPOBmXaIBhSGbiGdE990pNKBgP6En/s1600/trans+fat+and+salty+food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjx5NG8BVzd3QSw6QW5wWVz1CzBEouspb7bfv9yynByJ7CpfudLxkPTQrGrkj_lb-b9XZnJMjIhLGzRKPDxOXXht1Vsq7KncOag22-ZmPmkX9Ar_wxPOBmXaIBhSGbiGdE990pNKBgP6En/s320/trans+fat+and+salty+food.jpg" width="320" /></a></div> I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general "blubbering" of your body. I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health. If you've been a reader of my newsletter and my <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Truth about Six Pack Abs</a> e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today. In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN factors for the explosion of heart disease since approximately the 1950's. With all of the talk about trans fats in the news these days, I wanted to clarify some things, particularly regarding bad trans fats vs. good trans fats. If you've never heard of good trans fats before, let me explain in a bit. The Bad Trans Fats First, the bad trans fats I'm referring to are the man-made kind. These are represented by any artificially hydrogenated oils. The main culprits are margarine, shortening, and partially hydrogenated oils that are in most processed foods, junk foods, and deep fried foods. These hydrogenated oils are highly processed using harsh chemical solvents like hexane (a component of gasoline), high heat, pressure, have a metal catalyst added, and are then deodorized and bleached. A small % of the solvent is allowed to remain in the finished oil. This has now become more of an industrial oil rather than a food oil, but somehow the FDA still allows the food manufacturers to put this crap in our food at huge quantities, even with the well documented health dangers. These hydrogenated oils cause inflammation inside of your body, which signals the deposition of cholesterol as a healing agent on artery walls. Hence, hydrogenated oil = inflammation = clogged arteries. You can see why heart disease has exploded since this crap has been loaded into our food supply over the last 5 to 6 decades. As time goes on, and science continues to unveil how deadly these oils really are, I feel that eventually they will be illegal and banned from use. The labeling laws were just the first step. In fact, certain countries around the world have already banned the use of hydrogenated oils in food manufacturing or at least set dates to phase them out for good. However, keep in mind that as companies are starting to phase out the use of hydrogenated oils in processed foods, they are replacing them, in most instances, with highly refined polyunsaturated oils such as soybean oil, cottonseed oil, corn oil, etc, etc. These are still heavily processed oils using high heat, solvents, deodorizers, and bleaching agents. Even refined oils are known to produce inflammation in your body...a far cry from natural sources of healthy fats. Don't be fooled by the new onslaught of foods claiming "trans fat free"... if they use heavily refined oils (even if they're non-hydrogenated), it's still pure evil for your body, and very inflammatory. Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. Your body will thank you! The Good Trans Fats Ok, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals. Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only). Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats. One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources. Here's a great site I found that I use to order all of my <a href="http://www.grasslandbeef.com/StoreFront.bok?affiliate_no=524" rel="nofollow" target="_blank">healthy grass-fed beef and other free range meats.</a> The service is impeccable and they deliver right to your doorstep in a sealed cooler. It's worth it to know that you and your family are actually eating meat that's good for you instead of the normal grocery store junk. Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away! One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system! -Catherine Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen,</a> which shows you how to totally revamp your kitchen to make your body a fat-burning machine! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

Healthy Trans Fats in Foods Do Exist

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer Author - The Truth about Six Pack Abs Artificial trans fats are o...