4 Fat Loss Mistakes Most Women Make

                                             



If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.
It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.
Let’s look at four fat loss mistakes you need to know about.
Starvation Diets
If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.
You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Diet plan as this will ensure that your metabolism stays revved and you keep burning fat.
Failing To Plan Ahead
Another big mistake many women make is failing to plan ahead. They think about their next meal about an hour before that meal takes place. Often, this is because they’re busy and just don’t have time to do all that cooking.
If you want to see results, however, you need to plan ahead. The trick is using a weight loss program that doesn’t call for overly complex meals that mean you spend hours each day in the kitchen.
No woman can handle that — you have a life to lead. But, with a diet plan that makes planning ahead simple, you will stand a much better chance of sticking with your menu. You should never wonder ‘what to eat’ when hunger hits or you’ll be tempted to eat something you shouldn’t.
Overdoing Cardio Training
If there’s one thing that most women have in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, you really don’t need to chain  yourself to the treadmill, bike, or the elliptical. In fact, doing so can do more harm than good.

Instead, what you need is a basic weight training program that focuses on key lifts that make you stronger.
Check out The 3 Week Diet workout program if you need assistance in this area. This program will go over the top calorie burning exercises that will firm and tighten your body while helping you melt fat quickly.
Overcomplicating The Process
Finally, the last big mistake that many women make is overcomplicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.
Simplicity is best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results.
Fat loss isn’t rocket science. It all boils down to fueling your body with the right food choices and amount of energy to encourage the release of energy from body fat cells.
The 3 Week Diet plan will explain how to do this without feeling like you need a Ph.D. in diet lingo.
So keep these mistakes in mind. If you see yourself making any of them, make a few changes and get yourself on track to seeing better results in the future.

Getting That Fitness Back

Fitness



Fitness is one of those things where you don't notice it is gone until one day you try to run or do some other remedial exercise, then the shocking truth of your body's deterioration hits you. It is all too easy to lose shape, but much more difficult to get it back.

Fitness is more than just regular exercise though. It is a whole combination of things. Frequency of exercise plays a massive part and is the determining factor, but diet, amount of sleep, stress, even moods affect ones fitness.

If somebody is out of shape, and wants to take measures to rectify that, then here are some things they should do.

Firstly, they should set aside two to three days a week where they can start to do some light exercise. The amount they can do will depend heavily on how out of shape they are before starting. It is always best to work up to a reasonable level rather than shooting out of the blocks.

For example, somebody who is heavily obese should only do fast-paced walking until they have lost a little weight and can run without straining their knees.

Next, they should analyse their diet. How healthily are they eating? Do they have enough energy during the day? Fueling the body is key to fitness and health, so making sure their body is operating efficiently is going to be vital to any fitness regime. It's not possible to get fit on a fast-food diet.

Reducing stress is also important. Doing exercise is actually a great way of reducing stress and the increasing heart rate will flush the body of some of the negative chemicals produced during stress. 

At the same time, only somebody who is feeling relaxed can perform well during exercise, so the less stressed they are, the fitter they will become.

Finally, I would say to stick to a plan that you know is achievable. If you think you will only realistically have one free day per week for the next year, then just exercise once per week.

It is far better to exercise consistently for a year than to go all out for a few weeks then quit because the schedule you set was impossible to maintain.

With fitness, slow and steady wins the race. In truth, you never know how out of shape you are or how long it will take you to get back to fitness levels. Just keep at it and it will come.

As long as you are eating healthily and keeping as stress-free as possible, each exercise session will contribute to your body's improvement and slowly but surely you will become fit again.

Fitness really is something that is better maintained than treated as an on-off hobby. In today's world, it is increasingly easy to become a couch potato, which makes it increasingly difficult to get back in shape. However, once a commitment has been made, it just takes time and consistency to see results and feel good again.

How To Ramp Up Your Weight Loss Efforts

Weight Loss



If you are looking to add a little extra get up to your weight loss efforts, then you have to think creatively. Weight loss is a way of life, and it means that you actually keep the weight off afterwards too through lifestyle changes that you make. So let me tell you about some things I've been doing lately to help my efforts when trying to lose weight.

I really focus on my exercise plan. There are two things here that I make sure that I do. First, I make sure that I commit myself to each workout and do not miss any of them. In order to do this, I switch up activities often, and I find people to work out with. 

This keeps me inspired and motivated. Second, I do things outside of my exercise regimen that find me getting that extra activity in each day. For instance, I take a walk after dinner with my husband. Now, this is enjoyable and our alone time, but it's also exercise as well. Another example is when I take the stairs when coming back to my condo. I live on the 7th floor, and that gives me a little extra workout a few times each day. I actually enjoy it because I know I am working towards my weight loss goals.

You see, it's very important that you make those little decisions that can aid in your weight loss. Each small decision builds on another, and this means when it comes to the activities you do, the foods you eat, and just about everything you can dream up. If you really think about it, there are so many opportunities to impact your weight loss in a positive way each day.

I also like to do a little juicing. My favorite breakfast used to be biscuits and gravy. Sure I have the less fat option of this breakfast from time to time, but I have to really think about what I'm eating. I have really gotten into juicing for breakfast. I can have a delicious smoothie that provides me with all the nutrients I need to jump start my day.

One of the worst things you can do when trying to lose weight is to eat too late in the day. It's worse than skipping breakfast. I found myself a few times eating too late at night, and it felt like it took days to get myself back on track. You see, your digestion doesn't get a chance to do its thing properly.

One other thing I like to do is to enjoy cooking. Sure, I don't have the time sometimes, but I sure do like to try. For instance, I'll look up recipes online that provide a way to eat my favorite foods with less calories and fat. You think I'm going to go without eating chocolate? I make my chocolate recipes, and I find ways to eat just about everything I like from time to time.

How to Master Your Weight Loss Permanently

Weight Loss



Losing weight can be simple for some yet extremely difficult for others. Basically to lose your extra weight you will need to eat fewer calories than you burn. This can be done by increasing your activity level and reducing the amount of calories you eat. By doing this consistently you will lose weight. But let’s look at why weight loss is so hard for some people.

Losing weight requires us to change our habits, and we need to accept this is a long term change of lifestyle if we want it to be successful and keep that weight off permanently. Initially you need to decide whether reaching your weight loss goals is something you can do on your own or maybe you would find it easier with the help of a support group. There are many such support groups available and you can find one in your area by looking through your local newspaper or on the internet.

One of the problems with dieting is that many diets are unappealing which makes them hard to sustain. But there are a lot of diets around offering lots of choices and you can vary your meals enough to make them appetizing for you. Another useful tip is to eat 5 or 6 small but frequent meals during the day instead of 3 large ones.

Did you know that eating slowly can help you lose weight?  By eating slowly your brain has time to register that you are full and sends your body a message to stop before you get carried away with overeating. Remember the objective of the exercise is to be satisfied, not bursting at the seams. You can also replace some of your meals with protein shakes, but don't do this for all meals as you still need the nutrition that only whole foods can provide.

The other component of the weight loss regime apart from diet is of course exercise. its a common mistake when you first start a weight loss plan to jump into exercise routines like there is no tomorrow. That is not going to solve your problem. Mainly because you will burn out and give up, unless you are extremely fit to start with.

You need to work out an exercise plan that you can follow and stick with. If you are not an exercise person try starting off with something you enjoy such as walking, dancing or swimming. These are known as cardio exercises and are good for fat burning, To develop an overall plan you should consider factoring in some weight lifting routines as these replace fat with muscle.

Last but not least it is important to drink lots of water, and get plenty of sleep. Put these two things together with a good healthy eating and exercise plan and you are well on the way to getting rid of those unhealthy pounds.

On a final note try to remember everyone is different, and that means they will lose weight at different rates, even though they may follow exactly the same process. Don't compare yourself to someone else just continue to follow your own weight loss goals it will happen for you if you are persistent and stay focused.

Getting fit without the Gym

Getting fit



Getting fit and staying that way can be a challenge.  Many of us go to the same old routine is a local health club or gym membership to get results.  Are you tired of that routine?  Do you long for a change of pace?  Here are some ideas to get you out of the gym  but giving you the same great workout results.  It will make you smile at the same time.

1. Hiking

Hiking is a heart pumping activity and a great way to keep you outdoors and in the fresh air.  Find several local trails, grab your tennis shoes, and get hiking.  The scenery is much better than the tv or the gym walls while giving you a sense of accomplishment at the end of the trail.

2. Join a Team

Are there any local adult sports teams that you can join? If you want to make a sport out of getting fit, this is the way to go.  You Can have a good time while burning calories and getting the heart rate going strong.  If there is not one available, do you have enough friends to start your own mini-team work outs?

3. Bootcamp

Create your won.  They can be a lot of fun.  A challenge can be very motivating, who doesn’t love that?  Do it on your own or challenge yourself with friends.  Go to a local park or area, and do some strength and Cardio exercise.  Exercises  such as lunges, jumping jacks, push ups, high knees, tricep dips and sit ups can be part of the challenge.

4. City Walkabout  

Take a tour of the city you live in while walking through it.  Walking is easy because you just need a pair of good supportive  walking shoes.  You can walk almost anywhere.  Walk all around your city or one nearby.  Take a walking tour of a local city park, state park or historical site.  You not only get in a good workout, but you might learn something new in the process. 

5. Track Running

Walking not much of a challenge for you?  Want to burn more calories?  Running is the fastest most effective calorie burner.  It can be the most boring thing to do in a gym or at home on a treadmill.  Go to the nearest high school track.  Many times they are quite open for the neighborhood.   You might even be able to find a running buddy there, or bring your own.  If doing it solo is your style, put on some headphones, no one will care or bother you.  It can be an interesting way to break up your routine every once in awhile.  Try speeding up and then slowing down to increase your Cardio activity.

There are may different ways to break up the old gym, or home route routine and still work at getting and staying fit.  Be creative and look for ways in your own neighborhood or city that can make your workout interesting and fun from time to time.

How To Lose Weight Safely

Lose Weight Safely



With a society focused on celebrities and models, it can be easy to get discouraged with our own self-image. Not to mention there is a multitude of self help books promoting new diet fads, commercials advertising new weight loss supplements, and dangerous new procedures to help you lose weight. However, what is the best way to lose weight safely and keep it off?

Most doctors have stated that it is safe to lose up to three pounds per week at home by utilizing a healthy diet and exercise. This would eliminate those crazy diets in which you lose upwards of ten pounds in one week.

Losing weight is really quite simply a game of numbers. One pound is the equivalent of 3,500 calories- a normal individual burns roughly 2,000 calories a day in daily activities and bodily needs. So if you eat less calories than your body uses, you lose weight. If you eat more calories than you body uses, you gain weight.

In theory, if you burn through exercise 500 more calories than what you are eating, after one week you could expect to lose up to 2 pounds. If you wanted to lose weight a little quicker, you would just have to burn extra calories, or reduce the caloric intake through food. Don't be fooled- some diets have you restrict your salt and starch intake for fast weight loss, but be aware this is mostly water weight and it will return.

When planning your diet, it is very important to continue eating balanced meals. Focus on eating mostly fruits, vegetables, lean meats and fishes, egg whites, and nonfat dairy foods. Generally, try to minimize starches, additional sugars, and animal fats.

Here are some helpful hints: Try to eat a lot of vegetables- these will help to fill you up so you aren't tempted to fill up on junk food. Drink a lot of water, especially before meals. Do not keep  tempting foods in your house! Try to keep yourself occupied-if you get bored you will want to eat.

Stop the bad habits of eating on the couch in front of the television. This just encourages boredom eating. Only eat from a plate when you are sitting at the kitchen table. Most importantly, do not try to cut calories by skipping meals- this only adds to weight gain by making your body feel as if it is in starvation mode.

If you continue to have a problem with weight loss, consider keeping a food diary and an exercise log to identify potential causes for failure. Remember, losing weight is a healthy lifestyle change! Don't get discouraged if you do not see results right away!

In conclusion, even though there are many diet options out there, the most tried and tested methods are the best. Stick to a good exercise routine and try to eat a healthy, balanced diet. This will have good results and you will feel better about yourself and your future as well.

How To Introduce Exercise Into Your Life

Exercise



When you’re trying to lose weight, exercise plays a very important role. Exercising helps you lose weight by burning the calories that you’ve consumed. For most people, exercising is the hard part of losing weight. Many people begin exercising only to stop a short time later because it takes a lot of time out of their day. This article will give you a few simple ideas to exercise more while keeping your busy daily schedule.

If you’re trying to exercise more, try to increase the amount of walking you do in a day. If your job is only a few blocks away from your home, try walking instead of taking a cab or driving. While you’re at work, try to move around as much as possible. 

Since most people get an hour lunch break, use this time to walk around. You could take a short, brisk walk near your job after you’ve finished eating your lunch. By increasing the amount of walking you do each day, you’ll burn more calories without actually doing any hard exercises.

A good way to prevent yourself from getting bored of exercising is by doing exercises that you find enjoyable. If you don’t like going to the gym and walking on the treadmill, you could always try swimming. Swimming is a great because you're able to do a bit of exercising without hurting your body. Many people that struggle with joint problems turn to swimming as a form of exercise since it doesn't cause more problems. 

Another great option is going for bike rides. Bike rides are great because you’ll get to see a lot of different scenery while riding your bike. This can help to keep exercising fun and interesting. If you have friends that also want to lose weight, try to make it a group activity. This can ensure that exercising is fun for everyone since there will be great conversation and motivation throughout the group.

If you are looking to avoid the gym, buying home exercise equipment is a good choice. You can get basic elliptical machines and treadmills for a low price. If you’re going to purchase an exercise machine for your house, try to place it near a TV or computer. This will allow you to watch any TV shows or movies that you like while you’re exercising. 

The TV shows can help you to distract yourself from the exercise that you’re doing, and you could also use them as a way to keep track of how long you’ve been exercising. If a TV show is 30 minutes long, you could exercise while watching two episodes to get to an hour worth of exercise.

Exercising isn't about jumping into a hardcore workout regimen. When you begin exercising, you’ll want to start with things that you’ll be able to do every day without getting bored or burnt out quickly. By starting with quick, easy exercises that you can do daily, you’ll soon be on your way to losing the weight that you’ve always wanted.

How to Buy Weight Loss Pills Safely

Weight Loss Pills



Weight loss pills, also commonly known as diet pills, can be a useful supplement in the battle of the bulge; however you do need to be careful since there are a number of risks associated with them. If this is the first time you are thinking about using these pills there are a number of things you should be aware of.

Diet pills can be costly. It’s difficult to give you an exact estimate since there is such a wide range available on the market. Some diet pills retail for under twenty dollars, whilst others can set you back several hundreds, or even more. Before paying for any make sure they are really what you want and that they are affordable as you may need to be taking them for a while.

It’s a good idea before buying any weight loss pills to check them out on the internet or talk to your pharmacist, try and stick with reputable or the more well known brands. The internet is a good resource for finding information and if there is a problem with the pills you can be certain someone will have been online and commented on it somewhere. Just Google the name of the product you are thinking of buying and see what comes up.

Many people trying to lose weight join online forums and are often quite willing to share their experiences with different weight loss methods including the use of various diet pills and to tell you how effective or not they have been for them. You can also use the internet to look for discount offers or coupons for enabling you to save a few dollars compared to buying in your local chemist.

It’s important to check the ingredients of the diet pills before purchasing to make sure you aren’t allergic to any of the contents used. Have a talk to your own healthcare professional before taking any kind of weight loss pills and find out if there are any known side effects or other issues that you should be aware of and which may jeopardize your health.

Whether you are buying weight loss pills online or offline, you should always choose a reputable point of purchase. If your choice is to purchase online, make sure the website is well established and has a number of good reviews. If shopping locally, try to avoid purchasing diet pills at discount and dollar stores, you are better to go to a reputable pharmacist or health store. It’s important to your health that you know exactly what you are buying.

Even though you may be taking weight loss pills you need to keep in mind they work in different ways. The majority are intended to suppress your appetite or speed up your metabolism, so be aware that you will still need to follow a nutritious and healthy diet plan.

You should also be incorporating some form of exercise into your daily routine as just cutting back on junk food will not achieve your expected outcome. A combination of cardio and muscle toning is a good basis for reshaping and toning your body.

How I Was Able to Lose Weight After My Baby Was Born

Weight Loss



After my second baby was born, I worked really hard to lose all of the weight I had gained. I tried a few things and was able to see results. I was so happy that I was able to lose the weight.

The first thing that I did was I quit driving when I didn't need to. I walked everywhere. I had a double stroller that I could put my two young kids in. I walked to the grocery store, to my friend's house and even to the doctor's office.

I was walking between 2-3 hours a day. I started to see results pretty quickly. It was hard to get started but once I got into the routine of walking, it came easily to me. It got to the point that I would go weeks without driving my car.

In addition to walking I also decided to give up soda. I had heard that soda is a big reason people can't lose any weight. I think it really worked for me because I saw an even bigger difference when I gave up drinking it.

The number on the scale was going down quickly but in addition to losing weight I also wanted to become a healthier person. Since I had two little kids I wanted to teach them about how to eat healthy. I started replacing a few different foods that I normally liked to eat.

For breakfast I replaced my typical meal of cereal and a muffin. I felt like that was too many carbs at once. I started making a smoothie every morning. I usually put in strawberries, bananas and yogurt. I also sometimes added a protein mix.

For lunch I tried to avoid fast food. If I had to get fast food I would order a salad. It was hard at first but once I stopped eating it, I really didn't want it anymore. I knew how much healthier I was eating.

For dinner I would have a normal meal but I would put less carbs and more vegetables on my plate. This wasn't hard because I do like a lot of different types of vegetables. I would also make my children little plates of what I was eating.

After about six months I looked like a different person. I had lost about 20lbs and was a couple of sizes smaller. I was so proud of myself. I rewarded myself with a trip to the mall to buy some new clothes.

Losing all of that weight wasn't easy but I am glad I was able to do it. I am now at my goal weight and intend to stay there for the rest of my life. I do not want to be overweight ever again.

If I have a friend who wants to lose weight, I just tell them to go for it. I tell them that it is worth it. That once they do it they will feel so good about themselves that they will know what a good decision it was.

5 Facts That Make Weight Loss For Women Unique

Weight Loss For Women



Weight loss for women is not the same as it is for men. It doesn't mean that just because you're a woman you can't reach your weight loss goals, you just have to be aware of a number of issues. Let's look at 5 bizarre truths about healthy weight loss for women.

1. A Woman's Hormones Are Different.

Women have a higher level of the hormone Leptin that controls our body's ability to burn fat. This sounds like good news, but women are much less responsive to Leptin's signal to burn fat than men. This means even though women have a lot more Leptin they just cannot use its fat burning potential in the same way as men. This is because a woman's body is hardwired to cling onto body fat as stored energy and warmth for child bearing and child nurturing.

2. Emotional Differences.

Women also face more difficult emotional issues that are intricately connected to their relationship with food. When it comes to being emotional eaters women are more likely than men to eat based on their emotional state. Depression, anger, sadness, and loneliness are all feelings that lead to emotional eating. This affliction can make healthy weight loss for women very challenging because emotional eating tends to come from a desire to feel better, and because it is typically sweet and fatty foods that do so, it leads to weight gain and poor self-esteem. It is important to identify the emotional issues and deal with them in healthy ways, even if it means reaching out for help.

3. Women Generally Do The Cooking And Shopping.

As much as women have become equals in the business world, another issue that effects healthy weight loss for women is that, more often than not, women are still the ones that do the cooking and food shopping for the household. By spending so much time around food, it can be easy to get off track, with tasting and choosing impulse foods at the store. One way you can start to combat this problem is by getting the family involved and taking that extra time to plan healthy meals, rather than going for the faster or easier alternatives.

4. Social Issues.

When women get together with their girlfriends, the social occasion is often centered around food and often those foods are not the type recommended on diet plans for women to lose weight. One of the best ways to lose fat is to never go to a party hungry, even if dinner is included. If you eat a light snack with lots of fiber and a little protein and fat half an hour before, you will not be so hungry and the food will not be quite so tempting.

5. Doing The Wrong Exercises.

It goes without saying that healthy weight loss for women needs to include exercise. But if you spend hours each week running, pedalling or stepping you're ruining your ability to burn fat and build a lean body. Excessive daily cardio basically makes your body hold on to fat and burn muscle instead. The best female weight loss workout needs to include resistance or strength training because muscle cells burn more calories than fat cells. But don't worry that you'll grow bulky muscles. Even if a woman exercised everyday with heavy weights she would not get that bulky bodybuilder shape. Men's bodies develop that way due to the testosterone hormone that has very low levels in women.
Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.
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