Proven Lifestyle Changes to Help You to Lose Weight and Stay Fit

You will not get fit and trim by mere wishing; you have to make concrete adjustments to the way you handle and take care of your body if you want to shed off excess fat, and become healthier.
Make no mistake, the way your body looks today is the direct result of how you have treated your body in the past; if you keep treating your body the same way, you will keep on getting the same results, but if you want to change how your body looks, then you have to change the way that you are treating your body.
In this article we shall be looking at the following lifestyle changes that you must make if you want to have a fitter and healthier body:
1-Walk more
If you want to become trim and fit you must walk more. Walking is a very good form of exercise, and if you can walk over good distances, you would end up burning as many calories as you will burn if you were jogging.
So, try to walk for at least one hour every day; you can split this one hour into four fifteen minutes walking sessions.
2-Do your shopping on foot
This is a great and very enjoyable way of burning calories. If you can do your Saturday shopping on your feet, you will cover a lot of miles as you wonder around the different sections of the mall or supermarket. You will also put a lot of physical effort and energy into the carrying of heavy shopping bags around the places where you do your shopping.
So, you can shop until you drop weight.
3-Engage in short intensive exercises
When you participate in short intensive exercises you tend to sweat more and burn more body fat. You could go to the gym or you can engage in lots of walking, or running, or cycling, or swimming to help to rev up your exercise routines. You should try to engage in exercise at least 3 times in a week, but it is even better if you can exercise every day.
4-Engage in jogging and running
If you feel that you do not have enough time to spare for walking for long periods of time, you can engage in running or jogging for shorter periods of time.
5-Practise weight training
Weight training exercises are very useful in aiding your weight loss efforts. As you build up more muscles, you increase your rate of metabolism and you burn up more body fat. You can make use of a cross trainer to make your muscles work harder. However, do not try to lose only stomach fat by just doing stomach exercises; this kind of spot reduction of body fat in only one part of the body is bound to fail. If you want to burn belly fat successfully, you have to exercise the whole body.

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Proven Steps To Help You Overcome Sugar Craving

As long as you crave excessively for sugary foods, you will not be able to shed excessive weight and you will not be able to stay fit.

One of the main reasons why you are overweight is because you are addicted to sugar. When you consume foods that contain a lot of sugar and simple carbohydrates that are easily broken down into sugar by the body, your body secretes more of certain hormones called endorphins.

The two main types of endorphins that are released into the body by the consumption of sugar are serotonin and nor epinephrine; these two hormones causes your brain to experience certain "good feelings".
Also this high level of blood sugar causes the secretion of insulin which causes absorption of sugar into the body cells thus leading to decreased activation of the release of endorphins by lower blood sugar levels.

This drop in the level of endorphins makes you tired and lethargic thus making you to start longing for another shot of sugar to make you feel "good" again. So you set up a vicious cycle of craving for more sugar to get an emotional boost from the release of endorphins after which your blood sugar decreases and you set up another chain of events to repeat the process again.

Realise that the reason why you cannot resist the temptation to eat cakes, biscuits, chocolates and white bread is because you have basically become a sugar addict; you are hooked on the transient emotional good feeling that those foods give you.
 
The main reason why you are overweight is because of the excessive sugar that you are eating so, you can apply these following tips to get rid of your sugar addiction:


Tip 1-Eat diets that are low in carbohydrate content
You have to cut down on the amount of sugary foods that you eat; you have to eat less of cakes, biscuits, candy, ice cream, white breads and other foods that are made from refined flour. If you want to eat carbohydrates, eat more of complex carbohydrates like whole grains, vegetables, legumes, yam etc. These complex carbohydrates digest very slowly and they do not cause spikes in the level of blood sugar.

Tip 2-Stop the consumption of sugar totally
If you are really serious about overcoming your sugar addiction then you should stay off sugary foods totally for at least 4 weeks. This will not be an easy task for you if you have been seriously addicted to sugar but, with the right determination and strong desire you will be able to see this "sugar "fast through. Eat more of fruit salads, vegetables and fresh fruits.

Tip 3-Reduce your appetite by eating vegetables
Fresh vegetables help to reduce sugar cravings and you can also take a teaspoon of L-Glutamine powder before you eat major meals to help you feel satisfied easily. You can eat lots of tomatoes as tomatoes also help to reduce appetite.

Tip 4-Reduce snacking
Engaging in thoughtless and often sugary snacking will only lead to consumption of excessive calories so, stop snacking while you at work, while you are watching television and when you are in deep conversation. Focus on eating only 3 healthy balanced and nutritious meals a day.

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Excellent Tips to Help You Exercise and Keep Fit at Work

For most people that work in offices, their jobs requires that they sit at their desk for long hours on the same spot and this reduces the level of exercise that they get every day.
Most people that work in an office environment tend to add on weight very easily because they spend most of their time sitting at their desk.
Furthermore, when most office workers leave office, they sit down on trains or inside their cars to convey them home, and when they get home they also sit in front of their television set in the evening to relax. At the end of the day, the average office worker spends about 20 hours each day totally inactive.
Also, added to this inactivity is the fact that quite a number of large offices have their own restaurants where their "Inactive workers" can go and fill up their bodies with lots of foods so, at the end of the day quite a number of their employees will end up with wide waist lines.
This inactive lifestyle is particularly even more pronounced amongst IT workers who spend virtually the whole day sitting in front of their personal computers.
If you are an office worker caught up in this inactive life cycle, you have to find means of injecting some form of exercise into your daily routine so that your inactive daily routine does not send you to an early grave as this kind of inactive lifestyle will only make you fat and more predisposed to the development of serious diseases like diabetes, hypertension, coronary heart diseases etc.
Therefore, here are some important tips that you can make use of to stay active and fit:
Tip 1-Learn to use the staircase
Most corporate workers depend too much on elevators to get their offices; most of them will still want to use the elevator even if their office is on the first or second floor. If you want to keep fit, you can use the staircase as a form of exercise, and even if you work on the ground floor, you can take occasional strolls on the staircase; just grab a piece of paper so that you will appear as if you are going on an important business.
Tip 2-Make use of stress balls
If you use the computer keyboard a lot at work, this particular exercise is very good for you. What you need to do is to get a stress ball which you squeeze repeatedly for at least one minute; make sure you form a tight fist every time you squeeze it.
This simple exercise increases your forearm strength and it also increases the rate of flow of blood into your hands and forearms.
Tip 3-Drink lots of water
The most nutritious refreshing drink that you can take is not cold soda; the best drink for your body is ordinary plain clean water. Anytime you feel thirsty at work, just get an empty glass and walk over to the water fountain to fill your glass with water.
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How to Lose Weight by Sleeping

A lot of scientific research has revealed that there is a definite relationship between sleep and weight loss. When we get tired without getting enough sleep, our basal metabolic rate decreases and the rate at which our body burn fat also goes down.
Furthermore, scientific trials have revealed that people that get only around 5.5 hours of sleep at night will lose 55% less fat than overweight people that get full night's sleep.
The quality and quantity of sleep that you get when you are on a weight loss diet is one of the things that will determine the success or failure of your slimming diet; if you do not get enough sleep, you might not be able to achieve your fat loss goals.
Moreover, lack of good sleep also increases your risk of developing heart diseases and other serious diseases.
So how can you improve the quality and quantity of your sleep to aid your fat loss?
You can make use of these two tips to improve your sleep:
1-Sleep in a dark room
When you sleep in total darkness, you sleep better and longer than when you sleep in a room that has light even, if it is a dim light.
Furthermore, scientific research carried out on mice revealed that a set of mice exposed to dim light at night for 8 weeks gained about 50% more weight than another set of mice that were made to sleep in total darkness. Also, the set of mice that slept under dim lights developed an increased accumulation of epididymal fat and poor control of blood glucose which also increases the suspicion that sleeping under light could also predispose to the development of type 2 diabetes.
2-Avoid sleeping late
The advent of late night television and twenty four hours internet to read e-mails and visit our favourite social networking sites like Facebook and Twitter has put a lot of strain on the quality of sleep of a lot of people get.
All these night activities eat up the number of hours that we should use to sleep and the amount of light that they expose us to at night stimulates our brains to prime our bodies to crave for midnight snacks that contain lots of sugar.
So, if you want to lose body fat, do not stay up beyond 10 pm watching television or working on your computer; if you want to shed excess body fat, you must make sure that you get at least 8 hours of good night's rest.
By the way, are you interested in knowing more natural steps that you can use to shed excess body fat?

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Before we get to the program, let’s take a look at the expert behind this program. Isabel De Los Rios is a nutrition and exercise specialist with 10 years of experience helping clients reach their ideal weight and tackle conditions such as diabetes, heart disease, and high cholesterol. Isabel has a very extensive educational background in nutrition and exercise physiology.

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