Lose Weight

How to Lose Weight in Your Thighs

Your thighs are a major part of your leg anatomy. There are several reasons why you want to lose weight in your thighs. You may want to lose weight because you want to fit into your favorite jeans or simply just because you want to have beautiful leg.

No matter what is the reason, the following advices can help you to lose weight in your thighs fast.

1. First, you should eliminate all the foods that are high in sugar, saturated fat and sodium. You should replace all those foods with clean foods such as chicken breasts, lean beef, fruits and vegetables.

2. To lose weight, you need to reduce your caloric intake. To lose around 1 lb fat per week, you need to cut back 350 to 500 calories from your daily consumption.

3. Step up on bench is a good exercise to lose weight. To perform the exercise you hold light dumbbells in your hands and stand behind the bench with your feet together. Then you need to place your right foot on the bench followed by stepping up with your left foot. Step back down and repeat leading with left food. Do 12 to 15 reps for each foot.

4. Another good exercise to burn fat is sumo squats with dumbbell held in a vertical position. To perform the exercise first you need to stand with your feet in a wide stance and your toes turned out. You hold the dumbbell straight down in front of your body with your arms fully extended. Then squat down until your thighs are parallel to the ground, hold the position for several seconds, and stand back up. Make sure you watch your knees position, your knees position should not past your ankles when you are lowering. Repeat this exercise for 12 to 15 reps.

5. Do cardiovascular exercise such as hill running, stair stepping, or spinning and rowing. Each exercise should last between 45 to 60 minutes. Cardiovascular exercise is good to burn calories and promote weight loss.

6. Other good exercises to do include alternating lunges and sliders on a hard wood floor. You should do three to four sets of each exercise and work out three times a week. Take 30 to 45 seconds rest between each exercise set to elevate your heart rate.

Be the first to comment - What do you think?  Posted by - December 13, 2011 at 2:38 pm

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How to Eat Healthy and Lose Weight?

Everyone wants to become healthy and one way to become healthy is by losing extra weight that you have. One thing to remember, you want to lose weight in a healthy manner.

With so many instant solutions advertised, it may be tempting to try solution such as fad diet. You may be able to lose weight quickly with those instant solutions but the problem is you will regain the weight as fast as you lose it.

The only way to lose weight in a healthy way is the right eating plan and good exercise.

1. Increase the Consumption of Fruits and Vegetables

There are so many things that you can get from fruits and vegetables. They are low in calorie, low in fat, rich in nutrient and contain a lot of fiber. The American Cancer Society recommends that you should at least eat five servings of fruits and vegetables a day.

2. Eat Whole Grains

Whole grains such as brown rice, whole wheat bread, and pasta, contain fiber and nutrients that refined grains don’t have. Whole grains fiber also can make you feel full for a longer period as a result you will eat less.

3. Eat More Plant

To improve your diet and cut calories, you should substitute red meat with plant based sources of protein such as beans, legumes and tofu.

4. Avoid Saturated Fat and Trans Fat

These fats are bad for your health and you should avoid them. To lose weight, you should cut foods such as chips, ice cream, French fries and the likes. They will reduce your daily calories and improve your health.

5. You Should Do Exercise Regularly

Regular exercise is good to burn calories and build muscles. It is recommended that you do exercise at least three to five days a week. Each session should last between 60 to 90 minutes. Find any activity you enjoy and do it as regular exercise.


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How Many Calories Do I Need to Lose Weight?

Your body requires a certain amount of calories to be functioned normally. The number of calories that your body needs is called Basal Metabolic Rate or BMR. BMR can be varied depending on your age, sex, weight and height.

Aside from BMR there is also what so called AMR or Active Metabolic Rate. When you combine BMR and AMR you will get your Daily Energy Requirement. In simple way, when you eat less calories than your DER you will lose weight.

The Key to Lose Weight is To Create Caloric Deficit

Quite simply, the key to lose weight is to create caloric deficit. There are several ways you can create caloric deficit. You can create caloric deficit by eating less, substituting high calorie with low calorie foods, do more exercise or combination of them.

Let’s say you are man, your weight is 180-lb and you have desk job work, to maintain your weight you need to eat 2,160 calories daily that means to lose weight you need to drop your calories to approximately 1,730 calories daily.

In another case, let’s say you are woman and your weight is 150-lb and works at a physically demanding job. To maintain your weight at 150-lb you need to eat around 2,790 calories. Of course this number can be different when you work less.

In this case, the woman needs to reduce her calorie intake to around 2,230 calories a day to lose weight. Of course there are several consequences that you need to consider when you reduce your calories intake.

For example, you might get less energy to do your job or cannot concentrate at your job. That’s why you need to reduce your calories intake gradually to let your body makes an adjustment.

To calculate your Basal Metabolic Rate, you can use BMR calculator at www.bmi-calculator.net/bmr-calculator/

How Much to Lose Weight

Generally speaking, when you burn 3,500 calories more than you consume you can lose around 1 lb providing you don’t have any health problem or big bones size. So to lose 1 lb per week, you need to create 500 caloric deficits each day. When you want to lose 2 lb per week, you need to burn 1,000 calories more than you consume each day.

The healthy rate is to lose 1 lb to 2 lb per week. It is not recommended to lose more than 2 lb per week for health reason. When you lose weight too fast, it is water weight that is lost. Your weight will come back again as fast as you lose it not forget several unhealthy side effects that you will get.

Be the first to comment - What do you think?  Posted by - December 8, 2011 at 12:10 pm

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How to Lose Weight in 3 Days

Is it possible to lose weight in 3 days? It is possible, but the results may be temporary. If you want to maintain the weight that you have lost you need to maintain your dietary and exercise habits.

When you lose weight in short period of time, it is water weight that is lost and not fat that’s why the results often temporary. If you want to maintain your weight you must make some changes in your behaviours otherwise your weight will continue to fluctuate.

The following is several tips that you can follow to lose weight in 3 days naturally.

1. Eat Healthy Foods

The first tip is to eat natural healthy foods such as vegetables, fruit, brown rice, chicken and fish. All of those foods are full of nutrients, vitamins, minerals and fiber that is good for losing weight.

And you should avoid unhealthy foods consisting of junk food, fried foods and fast food. All of those foods contain unwanted calories, fat sugar and salt that are bad for your health and contribute to your weight gain.

Following this simple tip not only can help you to lose weight but also maintain your health.

2. Eat Five to Six Small Meals throughout the Day

Eating small meals often throughout the day can speed up your metabolism which eventually helps you to burn fat. On the other hand skipping meals can slow down your metabolism. You should make a plan with your meals ahead of time to avoid from craving in to sudden impulse of overeating as this is one of the most common causes of weight gain.

3.  Do Exercise At Least 60 Minutes Every Day

You can do running for 20 minutes three times a day or doing cardio or aerobic exercise. When you burn 1,700 more calories per day than you eat you will lose around 1 lb in three days. The more active you are the more calories you will burn. Do any activity that you can to stay active such as walking, running or biking to work.

4. Incorporate Interval Training

You will burn more calories when you incorporate interval training. Interval training can be as simple as alternating between low and high intensity activity in 20 minutes instead of staying at the same speed. According to MayoClinic.com, you can burn more calories with this method even if it’s for short period of time.

Be the first to comment - What do you think?  Posted by - December 7, 2011 at 3:59 am

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How to Lose Weight Fast

The formula to lose weight fast is simple, when you burn more calories than you consume, you will lose weight. Therefore the aim of any diet method is quite simple to create caloric deficit.

Some people choose to use weight loss supplements and prescription medication to create this caloric deficit fast. Those methods can work but there are additional side effects that you must be aware of.

It is a lot better and safer to choose natural weight loss method than using supplements or prescription medication method.

1. Clean Up Your Diet

Your first step to lose weight fast naturally is to clean up your diet. You should eliminate all foods that are high in fat and calories such as deep-fried foods, red meat and whole fat dairy foods. Instead, you should eat foods that consist of lean meats, low-fat dairy foods, fruits, vegetables, fish and the likes.

2. Drink More Water

Increasing water intake can help you to lose weight and maintain your health by flushing toxins from your system and streamlining your digestion process. The Institute of Medicine recommends that women consume 2.7 L of water per day and men consume 3.7 L water per day. You should also eliminate high calories drinks such as soda and alcohol as they can make you gain weight.

3. Eat Multiple Meals

Eating small meals throughout the day as opposed to three large meals can help you to lose weight fast. It can keep you from overeating and make you feeling satisfied, it can also help you sustain your energy level and raise your metabolic rate. Eat every three hours in small serve with balanced meals (a balance of protein and carbohydrates).

4. Include High Intensity Aerobic

High intensity aerobic is an absolute exercise for everyone who wants to lose weight fast. You should do high intensity exercise for 45 minutes, three to four times a week. The example of high intensity exercise includes biking, running, swimming, jumping rope, rowing and stair stepping.

5. Lift Weights

Lifting weights is essential exercise to build muscles, the more muscles that you build the more fat that you burn. This is because muscle is metabolically active tissue and your body needs to burn a lot of calories to maintain it. The good exercises to do are the exercises that target major muscle groups such as bench presses, back rows, and bicep curls. You should do these exercises in succession, three times a week.

Be the first to comment - What do you think?  Posted by - December 5, 2011 at 12:21 pm

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