The Ultimate Guide on How to Lose Weight Without Exercise

Despite popular belief, you can lose weight without a single minute of exercise.
In fact, according to livestrong.com, your diet is more important than exercising when it comes to weight loss.
There are proven measures that you can take to help you lose weight without going to the gym.
Count your Carbs
Reducing your carbohydrate intake is the easiest way to start losing weight fast. Several research studies have proven that low carb diets lost 2 to 3 times more fat than high fat diets.
Here's an outline of many carbs you should be consuming for losing weight without exercise

• 25 - 50g per day if you're obese or diabetic and want to lose an extreme amount of weight
• 50 - 100g per day if you're looking for substantial weight loss and looking to maintain weight
• 100 - 150g per day if you're strictly looking to maintain a healthy and lean physique

Don't skip meals
A recent publication in the National Center for Biotechnology Information studied elementary children to investigate the difference of food choice, nutritional labeling and prevalence of obesity due to meal skipping.
The study concluded that those who meal skipped had a 60% higher prevalence of obesity compared to the group who didn't skip meals.
What this means:
Although, correlation doesn't always mean causation, those who skipped meals chose unhealthier foods and we're more obese.
Get enough sleep
Sleeping is a more important component of weight loss than people think. Among the most impactful reasons that sleep deprivation contributes to weight gain is the effect that it has on your hunger hormones.
A study in PubMed Central found that those who slept 4 hours per night for just two nights experienced an 18% decrease in their "feeling full" hormone (Leptin) and 28% increase in their hunger hormone (Ghrelin).
Sleep deprivation can cause you to overeat by reducing your body's ability to feel full. It's recommended for most people to sleep Between 7 - 9 hours while fewer hours may be appropriate for certain individuals.
Consume more protein
An increase in dietary protein can result in significant weight loss for most people. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein.
AuthorityNutrition.com reports that 30% of your calories should be protein for optimal weight loss. By increasing the percentage of protein in your diet, you will spontaneous reduce your overall calorie intake.
You can easily increase your dietary protein consumption by taking a protein powder supplement.
Drink more water
Water doesn't have a magical property that will burn fat off but it will help you to lose weight.
According to Dr. Abraham Kryger, one glass of water before every meal decreases the amount you will eat by at least 8 ounces and suppresses your hunger hormone ghrelin.
The average human stomach size is 32oz. By drinking an 8oz glass of water, you're effectively reducing your stomach capacity by 25%.
This means that you will start to feel full sooner and with less food when you drink a glass of water before you eat your meal.

Article Source: http://EzineArticles.com/9189857

5 Reasons Why You Should Use Refrigerator Magnets

We have all seen the wide variety of refrigerator magnets here and there throughout our lives. There are decorative ones you come across in a variety of stores, the occasional gifts given from those who have recently traveled to another state or country, or even the ones you might purchase if you happen to visit a new place and want to remember this memory easily.
Regardless of how you accumulate your stash of refrigerator magnets, the important thing to note is they can really be put to good use if you take the right approach and stick with it on a regular basis. You'll soon see how easy it can be to put these refrigerator magnets to excellent use and will actually come to rely on these useful handy tools to keep you focused on your overall health and fitness goals.
Here are 5 reasons why you should use refrigerator magnets on a regular, if not daily, basis.
Keep A Weekly Grocery/Shopping List
Let's face it, if improving your health is a top priority, then naturally changing the types of foods that are eaten is one of the most important hurdles that will need to be addressed. Here's where those wonderful refrigerator magnets come into play. If you start tackling your nutrition on a week by week basis, you can keep a small piece of paper behind a magnet that keeps a running list of the items you need to purchase from the market the next time you go. Each time you cook, or think of something else you need, simply jot it down on this list, put it back behind the magnet, and continue doing what needs to be done. Simple yet extremely helpful so you don't forget the little things that will help keep you focused on your overall health and fitness goal.
Menu of Meals
Another reason why it's important to get used to using refrigerator magnets is so you can post a weekly menu of meals right smack in the middle of your kitchen. Not only will having this weekly menu of meals help keep you focused on what is healthy to eat, but you will not have to wonder what you are going to have tomorrow, or the day after. Everything will have already been planned (possibly on a Sunday afternoon) so your entire week can be nice and nutritious.
Motivational Quotes/Sayings
Let's face it, sometimes it helps to hear some motivational words or quotes to rejuvenate our efforts on whatever task it may be. In this case, losing weight and getting fit definitely needs constant inspiration to trek forward towards your overall goal. Here's an easy way to post something that will help keep you motivated and inspired throughout the day.
Important Reminders/To Do List
Our day can be a hectic, chaotic mess of things to do so in order to help you accomplish everything you need to on each day, keeping a daily to-do list behind a refrigerator magnet can work wonders. Develop the habit of creating a to-do list the night before so you have a specific agenda of items you want to get done the following day. Having this list can really keep you focused on the important stuff and inspire you to continue on with this healthy habit for the next day.
Exercise Plan of the Day/Week
Tied hand in hand with healthy nutrition is exercise for true weight loss success. Again, refrigerator magnets, clips, or even magnetic dry erase boards are awesome to keep track of your exercise plan especially since most of us pass through the kitchen a few times each day. Let this become your central point where you derive some, if not all, of your inspiration from and you will see how these little helpful tools can become an invaluable aide in your healthy life transformation.

Article Source: http://EzineArticles.com/9192896

5 Tips On How To Lose Weight If You Hate Exercising

There is a basic formula on how to lose weight. Eat the right foods and burn more calories than you have eaten. And to burn those calories you need to keep moving and that means doing some type of exercise. But what do you do if don't like exercise? Does it mean that you'll never lose those unwanted pounds? Here are 5 tips to help you lose weight if you hate exercise?
1. Exercise Is Not Always What You Think
Exercise includes every kind of physical action and it's the best way to burn fat. Playing football with your children, taking your dog for a walk and mowing or trimming your garden are all examples of exercise. Find ways to keep physically moving with things you like to do, and you'll find yourself 'exercising' more regularly.
2. Get Into The Habit Of Exercise
Human beings can switch conscious actions into unconscious actions and that's the best way to lose weight. Set yourself a timetable to exercise 3 times per week, all at the same time each day and for the same length of time. After 20 to 30 constant repetitions, your exercise routine will be part of your unconscious routine that makes sure you don't miss a workout.
3. Be Sociable
One of the top recommendations that you'll hear from every fitness expert is to get yourself an exercise partner. You'll have a much better chance of following up on your exercise commitments when you have somebody who you are accountable to. alternatively, you could join a group of like-minded people that make your health and fitness efforts more socially rewarding.
4. Keep A Journal
Keep a journal for both your exercise routines and as a note of your healthy eating plan. One of the reasons that people don't like exercise is that they don't usually see any results. Keeping a journal keeps you honest. You can see whether or not you are putting in the effort to both exercise and eat well.
5. Think Of The Result, Not The Effort
Whatever the reasons for you wanting to lose weight, remember why you are exercising in the first place. Perhaps wish you could wear your swimsuit without feeling self-conscious? Maybe you have come to understand the health risks of being overweight and want to become healthier. When you remember your 'why', you will find yourself enjoying exercise instead of hating it.

Article Source: http://EzineArticles.com/9189392

Facts for Getting Started With the Alkaline Diet

Most of us have heard of endless diet programs. While some come with claims like 'fit body in five days', others are even more insane and can be really complicated and unhealthy to follow. However, a few of such diets are backed by many users, and with ongoing research, it is likely that we would find more support for them. In this post, we will be talking about the alkaline diet, with a few general things that may inspire a few people to understand the concept and get started.
Understanding the Alkaline Diet:
The alkaline diet is about eating foods and beverages, which are low on acid levels. According to this diet, some of the common and regular health problems are related to the foods we eat, and sadly, most of the western diet includes acid-forming foods. Now, what are the things that you would need to avoid? In general, most of the grains, dairy and meat are considered acidic and must be avoided. However, the alkaline diet isn't very stringent, so you can have most of the foods within moderation.
The Complexities of Food:
Even if we have to change the smallest things in our diets, it can be complicated for many of us. As such, the idea of junking cheese, strips of bacon and even grains may look like impossible. The best thing is you can still follow the alkaline diet! Yes, all you need is high quality alkaline water, which must replace your regular drinking water. There are some big brands that exclusively sell alkaline water, so you will find plenty of choices. Since this is a step that doesn't alter too many choices of life and is easy to follow, there are many people who are actually making the most of it.
Benefits of Alkaline Water:
Alkaline water offers almost the same benefits as the diet. Common advantages include detox of the food, higher hydration rate and acid reflux. For people who are dealing with obesity and weight loss techniques, consuming alkaline water is the best way to boost body metabolism and get a quick detox. However, it is essential to be very realistic about this diet, because unless you have a balanced exercise and diet plan, weight loss can never be as effective as expected. It is good to note that alkaline water is high on electrolytes, which will keep you more energized all through the day. Some of the brands add minerals to the water to make it more a healthy choice to regular drinking water.
Keep Checking PH Levels:
Is the alkaline diet working for you? It is easy to test the same at home with pH strips! You can use your urine or saliva on a strip and compare the result with the colors of the pH chart. If you have low pH levels, it is time to take additional steps like consuming more fruits and veggies and getting rid of lean meat. Anything less than 5 on the pH scale should be considered seriously.

I am a marketing representative of Tru Balance Water Inc. Tru Balance Water Inc seeks to introduce the highest quality alkaline health water to the masses at a competitive price while maintaining an Eco Friendly stance.

Article Source: http://EzineArticles.com/9192350

Weekly Self Reflection For Weight Loss

Weight loss, and essentially getting fit, will be achieved from maintaining a number of healthy habits for a prolonged period of time. The amount of time this will take will be determined on how much weight you want to be rid of along with how consistently you stick with your healthy habits day in and day out.
Naturally it's difficult when someone is first starting out on this journey especially if this individual currently lives in an unhealthy fashion. This can be defined as someone who overeats at most meals, gets little to no exercise, snacks on unhealthy items and beverages, and eats late at night before going to bed.
As you can probably tell, the longer someone lives in this manner, the more and more weight will likely be added to the body continuing to increase until habits are changed.
If you have reached the point where you are ready to start making changes in the way you live your life and are ready to drop that excess weight, then one of the best practices you should get used to doing is to do a weekly self reflection.
There is nothing difficult about this healthy habit, and in all actuality does not even take much time to do. It is however a crucial moment of weekly self reflection where your honesty is going to really help plan the next path you take.
Successfully changing eating and living habits is what stumps most people who try to tackle the weight loss issue. Eating excessively, especially on unhealthy stuff, is not only really easy to do, but after awhile we become used to certain types and amounts of food at meals. If you are one who fits into this category, come to terms with the fact that this may be your number one adversary in this entire endeavour.
At first it can be a daily struggle as you get used to cooking at home, portioning your food/drinks in appropriate amounts, packing travel lunches and snacks and sticking with eating just those when away from home, and naturally not eating/drinking particularly late at night before going bed.
Therefore as you begin this process, take a moment at the end of each week, possibly on a Sunday afternoon or evening where you reflect on how the past seven days went. Ask yourself the crucial questions in regards to your food and drink choices, portion sizes, snacks you ate, types of foods you consumed, amount of time spent exercising.
Your answers to these questions should provide you a clear insight on what should be focused on for the next seven days of time. Having clear set goals to begin a new week will give you a confidence boost along with a specific path for you to hopefully stay on.
You can also use this weekly self reflection time to create your healthy menu of the week including the types of meals you plan to cook along with the handy grocery list so that your kitchen is ready to handle what you have in mind. Having this become your Sunday ritual will allow you to begin each new week with a solid healthy agenda and hopefully keep you from the unhealthy habits that may have ruled your life for some time now.

Article Source: http://EzineArticles.com/9192890

Staying Motivated On Your Weight Loss Journey - 3 Tips

When we first set out on our weight loss journey everything is all very exciting and we are filled with what seems to be an endless supply of motivation. However, after 2 - 3 weeks our motivation can often decrease and start to waiver. Don't worry, this is completely normal and very common! Even the most successful Personal Trainers experience this problem because at the end of the day we are all human beings. So to help keep your motivation levels humming along smoothly throughout the course of your weight loss journey, here are 3 simple tips that I personally use!
#1: SMALL GOALS TO REACH THE BIG GOAL
If you start your weight loss journey with only your long-term goal in mind this is a good method to rapidly drain your motivation fuel tank dry within 3 - 4 weeks. This approach can make you feel like your goal is just so far away and that all of your efforts are not paying off quick enough. Instead, you should try to set weekly short-term goals. This way you will be achieving something every week and you will be able to sustain your progress over the long-term!
#2: DON'T COMPARE YOURSELF TO OTHERS
Do not compare your body or progress to Fitness Models, Bodybuilders, Celebrities etc, this will only destroy your self-esteem and confidence. Furthermore, many fitness models and bodybuilders, both male and female are on steroids even though they may claim to be natural. So don't be so naive and think you can get a perfectly chiseled, sculpted and shredded body in 3 months naturally! Instead, visualise the best version of your own body, commit it to memory and use that as your inspiration. This will allow you to feel fantastic about your own body every day and when you reach your big long-term goal you will be much more satisfied when you get there!
#3: EMBRACE CHEAT DAYS!
Even if you are a professional athlete, you still need to have one day per week where you allow yourself to have a break from your diet and eat/drink whatever you like, e.g. pizza, burgers, cake etc. You don't need to go overboard and gorge, but you do need to allow yourself to enjoy the simple pleasures of life, e.g. going out for a meal with friends and eating whatever you like, enjoying a few glasses of alcohol etc. If you allow yourself to have one cheat day per week, your motivation will be far less likely to waiver. You will also be much happier and will not feel bound or restricted by your diet!
Pursuing your big long-term goal like a bull out of a gate and trying to achieve too much too soon will only leave you disappointed and frustrated. When you begin your weight loss journey, make sure that you have small, weekly short-term goals in place for yourself. This will ultimately carry you through to meet your big long-term goal. Remember, slow and steady wins the race!

Article Source: http://EzineArticles.com/9189848

Losing Weight - It's Just a Whole Lot of Hot Air

Finally, your hard work has paid off. Those hours in the gym - the sweat, the soreness, the shortness of breath, the dieting - it's all come together, you've got there. You've reached your ideal weight. And it's been worth it. Shedding those extra pounds has been an achievement, and you look and feel great.

But... where exactly did all go? I mean, you've carried this fat around with you forever, and now with just a bit of careful dieting and some exercise, it suddenly 'disappears'.

Most of us don't give it a second thought - should we even care? We've lost the weight, right, so why should we care where it goes?

Well, perhaps we should, as it gives us a good indication of what it takes to lose fat, and if for no other reason than to dispel a few myths and theories that are floating around.

Like the one that says that fat turns to muscle. I remember people saying this when I was growing up. But I also remember my science teacher dispelling this notion very quickly - "muscle and fat are two totally different types of tissue" she said. "Fat cannot turn to muscle. That's utter nonsense." Well that one was cleared up pretty quickly.

Or maybe it's that other one - the one that says our body somehow converts fat to energy or heat and it kind of 'burns off'. Again this is not correct, but it is slightly closer to the truth. What in fact happens is that we lose it simply through exhaling.

A Breath of Fat Air

A recent study published in the British Medical Journal (bmj.com) reports that although we lose some fat mass through water (excreted via sweat and urine) the vast majority of it is breathed out as carbon dioxide. It literally goes into thin air.

Due to our body's metabolic process, as we exercise, the large amounts of oxygen we inhale mixes with our blood and is exhaled as respiratory gas. This process has the effect of reducing the size of our fat cells, thus helping us lose weight. (Unfortunately we cannot lose fat cells, only make them smaller. It's a unavoidable biological fact that once they're created, they tend to stay put - which is why it's so easy to put the weight back on. Yes, I know - bummer)

In terms of numbers, the report shows that in order for us to lose 10 kilograms of fat, we need to inhale 29 kilograms of oxygen (which is by the way, a shedload of exercise) which equates to a metabolic process production of 28 kilograms of carbon dioxide and 11 kilograms of water. That's how we lose the fat.

It also goes on to report that the surprising thing is that even amongst health professionals, the facts about where fat goes is not as well-known as it should be. If it was, perhaps we could use breathing out to more of an advantage. The more active we are the generally fitter we become, and a fit person is able to work at a higher intensity for longer periods. Working at a high intensity in turn requires a lot of oxygen, which ultimately results in more exhaling, which then leads to the desired body-fat reduction. It all works together nicely.

Targeted Fat Loss?

But where on the body is the fat lost? The answer may not be music to everyone's ears. We unfortunately don't have a choice, as the body tends to use its own "easy-come, easy-go" method for fat-loss. Basically with proper diet and exercise, using the metabolic process, the body tends to shed fat in those areas first that didn't have much fat to lose in the first place - like the face and neck. The more problematical areas such as the stomach, where greater numbers of fat cells are found, tend to shrink only later on. (Yes I know - bummer #2)

So the importance of using consistent, intense periods of exercise for fat loss is clear - dependent of course, on if you are eating correctly too. There is no substitute for that.

To find out more, download your free "25 Easy LifeStyle Health Choices" guide here

Article Source: http://EzineArticles.com/9190199