When losing weight, the last hing we want to think about is how much we should be exercising and how little we should be eating, but the reality is that if you ignore your diet and nutrition and stick to exercise alone, you have almost no chance of losing weight.  It takes only a few minutes to consume hundreds of calories or more and could take over an hour to burn just 500 of those calories if you are exercising rigorously.

portion-control-diet

So let’s discuss something called portion control, which is the key to weight loss providing you are eating health foods and eating appropriate quantities and portions of each.  If you eat a cup of vegetables, it will generally be under 50 calories. A cup of pasta or candy for example, will be hundreds of calories. In sticking to very small portions of high caloric density foods and large portions of low caloric density foods, you can lose weight easily.

But where do I learn about portion control?

One of the hottest products on the market is a new exercise program and nutrition system called the 21 day fix that includes portion control containers you can use to help you understand how calorie restriction works.  The containers are color coded according to the different food groups.  Yellow is for carbohydrates while red is for proteins. The largest two containers are green and purple which stand for fruits and vegetables. And you have smaller blue and orange containers which are for seeds, healthy fats and oils and salad dressings.

You will follow a formula to calculate how many calories you need to eat each day in order to lose weight. That number will vary depending on your exercise level and lifestyle. If you lead an active life, you’ll burn more calories on a daily basis and can eat more.  If you have a desk job or spend a lot of time sitting down, your calorie burn level will be much lower than someone who is on the go or on their feet all day (like a construction worker or mom for example!)

Do I need to exercise to lose weight?

Of course if you are limiting your caloric intake you will naturally lose weight but you can lose even more weight by increasing your exercise and activity levels each day. The more calories you burn, the larger deficit you create and you will naturally lose more weight.  We recommend getting between 30 minutes to 40 minutes of moderate intensity exercise at least 3 or 4 times a week.  Walking or power walking alone isn’t enough to truly challenge your body though it is a good start if you are a beginner or new to exercise.

You should slowly start to introduce weight lifting or strength training into your daily routine by lifting light weights or dumbbells and doing various exercises alternating body parts on different days.  Be careful not to over exert yourself.

By combining the use of portion control containers and doing an exercise program such as the 21 day fix, you are setting yourself up for success.

With only two more months until summer vacation begins, most people are starting to wonder whether or not they will be able to lose weight before going on the beach vacation. The numbers of people who go to the gym begin to increase dramatically, no one can find a spare machine at the gym, and everyone is wondering why they didn’t start this process earlier. The problem with going to the gym is that it requires a lot of extra time. If you have a large family or a very busy schedule, you might not be able to find two or three hours a day to get away in going to the gym, getting changed, exercising, and showering afterwards. Don’t forget that you also have to drive home. Luckily there are several different at home workout program that you can do that only require less than an hour a day of preparation and exercising. And many people find that they get better results when doing these at-home programs because they have more time to do more exercise and are less likely to skip a workout when they can just throw on a DVD and do the exercise video in their living room.

Exercising and Dieting in 3 weeks
One of the best parts about the 21 day fix program, is that it is both a diet and nutrition plan in addition to a series of workout videos in which you can exercise and are working every muscle group in your body. Various reviews on the program say that it has helped people lose up to 15 pounds in only three weeks of work. There are two different programs, both the original program and the extreme version. You can invest in one or both depending on your fitness level at present according to Yolo Dieting’s 21 day fix reviews of the exercise program. If you continue to do the workout videos, you will be able to advance to the extreme level. The 21 day fix workouts are intense and must be followed seven days a week. If you follow the workout and push yourself hard, you will lose weight guaranteed. But you also must remember to follow the nutrition guide as outlined or you could face stunted results.

Getting in shape has never been so easy because all you have to do is follow a workout program, eat the recommended amount of containers in the portion control containers that come with your program, and do the exercise videos each day. You don’t need to question what you should be eating or how much of it you should be eating because there is a precise and effective scientific formula to weight loss that this program uses. So if you are looking for a weight loss program that will guarantee results in a short amount of time, the 21 day fix is the perfect program for you.

my-healthy-diet-plan

One of the most frustrating things about weight loss, is trying to determine what exactly you’re supposed to be eating in order to lose weight. There are many different theories and different diets available that say you should only eat fruits and vegetables and protein and avoid carbohydrates and sugar at all costs. Other diets insist that you should eat high-fat and avoid low-fat food and indulge in chocolate and bacon. Whereas other diets are completely against the idea of eating cooked foods and insist that you can have the best body of your dreams if you only eat uncooked raw food. Which of these diets is accurate? Are any of them accurate? Are there any scientific research studies and facts to support the fact that studies claim you can lose weight by following them?

Why should you avoid fad diets?

The problem with the majority of these diets is that they are fad diets and offer no substantiated evidence or proof that they will actually work and help you lose weight. They also lack what I like to call is balance. You can’t expect to eat a diet of completely raw food for the rest of your life. Unless you are rabbit and you really enjoy the raw food, most people will not be satisfied by eating raw zucchini and raw carrots and raw fish. What you need to do is find a diet and exercise program that offers balance. Going on the 21 day diet is the perfect way to get healthy and lose weight. While following this diet, you can eat small quantities of carbohydrates, and healthy quantities of vegetables, fruits, and protein. You are not depriving yourself of any one singular food group. A 21 day diet review stated that this program is designed for people who need to learn about portion control and need to follow simple instructions without having to count calories.

What kinds of exercise promote fat burning?

The 21 day diet program also includes 30 minute exercises that you will follow each day that will help to build your body, build muscle, and help you burn fat that stubborn on all those areas on your body like your lower belly fat or your upper thighs. In following a diet like this, you do not have to guess or wonder if it’s going to work, and you don’t have to worry about the repercussions of completely changing your diet afterwards like you would if you were to follow one of these fad diets. You can follow the 21 day diet for the rest of your life and still feel satisfied with these healthy recipes and not crave foods that you are no longer able to have. The key is moderation and consistency. If you occasionally like to indulge in a bit of chocolate or potato chips, make sure the portion is small, and exercise extra to make up for it the following day. Try this diet out and let us know in the comments below how you make out.

healthy and junk food concept - woman with fruits rejecting hamburger and cake

Nourishment cravings are a major supporter to the present globe plague. All over the place you look, there are cunningly put enticements planned by avaricious proclaiming offices which urge you into accepting that a tub of triple-chocolate-caramel sorbet is the satisfaction you’ve been hunting down! In the event that you are excessively powerless to resist the proposed charms, you could be sucked in by the item’s manipulative elements which synthetically-incite you to continue consuming in spite of having depleted your form’s weight in sugar!

We’ve all caught the shrewd old saying that ‘breakfast is the most critical grub of the day,’ at the same time do you know why? Not just does it kick-begin your metabolism and food your mind some stirring force, its likewise an influential compel in shaping your nourishment decisions of the day ahead. This is since an overall equalized, nutritious breakfast expands satiety and decreases yearning for the duration of the day-which impacts what sorts of sustenance you will consume and significantly-what amount of…

Consuming a protein rich breakfast has been recognized to really diminish the mind indicators which control nourishment cause and compensate-determined consuming behavior. Protein in addition backs off the discharge of force, which keeps you more full for longer and less inclined to unhealthy eating before lunchtime. Eggs are a shining breakfast nourishment as they hold crucial amino acids in the preferable degree, making them the ‘ideal protein.’ Other paramount breakfast proteins incorporate yoghurt, lean (flame broiled pork belly), nuts, beans and lentils. Additionally attempt quinoa cooked in oat drain with seeds and nuts-a delectable protein-rich turn on porridge.

Fifty percent of the residents decide on to overlook their craving throbs and go out on a void stomach in the morning. Skipping breakfast has been determinedly connected with unhealthy nibbling, over-consuming, weight increase and corpulence. Depending on if you sit down to a vessel of chocolate covered grain and stick-spread toast in the morning you could be setting yourself up for sugar hits aplenty for the duration of the day and a predictable plan of over-consuming. This is resulting from the fact that a sugar-rich breakfast will urge your power levels to fly and accident absolutely swiftly, leaving you shrinking over your work stand and in frantic require of a sweet pick-me-up. Notwithstanding this cycle is situated to be rehashed all through your day, which is likewise presumable to be punctuated with espresso bar-stops.

Nibbling is absolutely not a unhealthy propensity, as consistent Hummus Nutrition fuel for the duration of the day keeps your metabolism ticking. It’s your decision of snacks that is a critical attention here. Consolidating a protein root with all suppers and snacks furnishes a much steadier discharge of life into the bloodstream which avoids droops, cravings and over-consuming. Some normal nibble decisions incorporate new soil grown foods with typical yoghurt and seeds, hummus with carrot stays and celery, or a minor handful of nuts with a few bits of dried tree grown foods.

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If you have ever tried working out before in order to lose weight, you probably know that it is not always easy. There can be easy and quick ways through pills or supplement, but these can or have been proven to be dangerous. The best way to lose weight is through natural weight loss.

Below, you will find some natural weight loss tips that you can easily follow to reach that desired weight the natural and healthy way.

  1. Ask someone to support you along the way.

You can ask your friend or any family member to keep on motivating you throughout your goal to reaching that desired weight. They can motivate you by always checking up on you, or by even joining you in your workout.

  1. Drink lots of cold water.

Studies show that by drinking at least eight glasses of cold water daily, the human body burns over 200 extra calories. How? Your body automatically reacts to the cold water intake by burning calories or fat so that it can be able to heat up the cold water in your body to raise its temperature to your normal body temperature. Drinking cold water is an excellent way to lose weight since it also boosts your metabolism by over 30%.

  1. Drink Green Tea.

Another great liquid to drink for natural weight loss is green tea. Studies have shown that by drinking about 3 to 5 cups of green tea daily, your body’s metabolism is also boosted so that your body gets to burn about 45% more fat. If you do not like the taste of tea, you can also go for green tea diet pills which you can take twice a day.

  1. Reduce Your Junk Food Intake.

Make an effort to limit or completely eliminate the intake of junk food in your diet. Instead of these, incorporate more fruits and vegetables, baked chicken or baked fish, and more fiber and nuts. Limit the intake of soda, and substitute it with water instead. Know which foods promote weight gains such as sugar, pizza, or alcohol, and those that help in making you lose weight.

  1. Be more active.

Consciously try to incorporate more physical activities into your everyday habits. You can be more active by walking or lifting weights. Sometimes you can even just park your car as far as you can from mall entrances so that you will have the opportunity to walk for exercise. You can also opt to use the stairs instead of using the elevator.

The greatest natural weight loss tip is to always have determination and persistence. Only if you follow these steps consistently will you be able to reach your desired weight goal.