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Exercise for weight loss

When we think about losing weight we almost always think diet.
The we start looking at all the new diets in hopes that one of these will finally help us lose the weight that we have lost and gained over and over again.

Now if we continually go on diets that apparently don’t work ( or at least don’t work long term) why do we keep going back to them?
It has a lot to do with hearing about a celebrity and their incredible weight loss and what diet they went on. What they don’t tell you is that during this time they were working with a personal trainer and it was the exercise and diet combination that helped with the weight loss not just the diet.

Why don’t they ever mention the exercise?
It’s not glamorous. A new diet can sound fancy and unique but exercise for weight loss is just exercise.

With exercise you have to work, spend some time and you’ll sweat. It’s sounds so much easier just to follow a diet than it is to do a kettlebell workout or hit a Zumba class or follow an exercise DVD.

However, it is the exercise that will give you the long term weight loss!
When you exercise you naturally boost your metabolism burning more calories both while you are working out and also for many hours afterwards.
Exercise also helps you to regulate insulin levels in your body and if your levels are not regulated your blood sugar can spike or crash. The rise can add belly fat and possibly have the onset of diabetes and the crash can make you feel shaky, nervous, sick to your stomach and you could possibly pass out. Both end of the spectrum are not healthy.  Exercise can help with these.

Exercise for weight loss can also help you stand and sit in better posture and having good posture is said to give the look of possibly losing 10 pounds. So here you go – a possibly look of a 10 pound loss just by a posture change.

Exercising for weight loss can also help you sleep better at night and those who get at least 7 hours sleep weigh on average lass than those who get less. Now you would think that it would be the opposite way around but it’s not.

As you can see by adding in exercise to your day can make a huge difference in your weight loss.
But what kind of exercise?
Some say walking while others say resistance exercise, some say cardio and others say weight training.
It is not the type of exercise that matters but that you are exercising.

Don’t have time to do 30 or 45 minutes at one time?
You probably do you just don’t think you do. But anyway, if you think you don’t get up and move around more.
Do you watch television? If so what is stopping you from getting up and moving around while your tv show is on.
What do you do while you have something in the microwave? Sure it’s only a few minutes, but remember that every few minutes helps.

Think about your day. Then for a few days check to see how much time you really do have to exercise.
You will find that you probably have a lot more than you think.

The get up and exercise for weight loss!

Sounds kind of nice doesn’t it? Food that helps to burn fat. But are there really fat burning food or is it just a bunch of hype?

We all know yet don’t really want to accept the fact that in order to lose weight you have to do 2 things – diet and be more active.
Sure we would all wish that there were a magic pill that would help all of our excess fat just melt off over night – as good as it sounds it’s not going to happen.

However you can help your body burn more fat depending on which types of food you choose. I’m not talking about just just keeping to diet but choosing and adding some food to your diet that some say can actually help with the fat burning process and those that will help you burn fat faster than if you didn’t add them into your diet.

When you eat, you body uses fuel ( calories) to digest this food and for the time that it is digesting your metabolism gets raised a bit.
This is one reason why they say to eat more ( and smaller) meals throughout the day instead of just 3 larger meals. By eating frequently your metabolism higher longer. With many junk type food they get digested quickly so it hardly takes any calories to digest them and your metabolism doesn’t get raised.

Now what about food that take longer to digest or that have properties in them that have been shown to help increase your metabolism wouldn’t want to add them into your diet? While there are many here are just a few to get you started.
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Here are some foods that you should consider:

1. Grapefruit.  We’re not talking about having a diet where you only eat grapefruit, but just having 1/2 grapefruit before each meal.   A recent California study suggested that there is compound in grapefruit that can help regulate insulin levels in the body. High insulin levels are often associated with belly fat so if belly fat is a problem maybe grapefruit is a good choice for you. Just remember that there are certain medications ( even over the counter medications) that should not be taken with grapefruit and should have at least 2 hours apart so be sure to check your labels.

2. Oats.  Oatmeal can help lower your cholesterol levels as well as keep you feeling nice and full for a long time and providing your body with plenty of energy.  If you drink protein drinks you can add 1/4 cup cooked and cooled oatmeal to your drink to feel full much longer. Be sure to use the oats that are not the pre-sweetened kind. They pack a lot of calories and many have extra fat added for flavor.

3. Avocados.  Did this surprise you? Yes,  avocados do have fat but the fat is the ‘healthy’ mono unsaturated fat and that can help your metabolism keep burning hot throughout the day.

4. Green tea.  The nice thing about green tea is that it can raise your metabolism without the caffeine that you would get with coffee and other drinks (energy drinks especially).  Just remember not to sweeten you tea.  Although you will find green tea supplements in the store the act of drinking the tea both fills you up and also gives you flavor something capsules can’t. Skip the supplements & drink the tea.

5. Spinach.   Spinach has a lot of fiber, iron and beta carotene which can help keep your cholesterol low and in control.  Spinach is also very low in calories so ounce for ounce it does a lot more good for you than you may realize. You can either have your spinach raw as in a salad ( my favorite way as I really dislike cooked spinach) or you can cook it. If using fresh spinach just remember to wash it well as it may have sand or dirt on the leaves.

6. Apples. You’ve all heard the saying ‘An apple a day keeps the doctor away’.  Funny thing is that that is largely true. Apples are filled with fiber and vitamins and they can help you feel full and satisfied long after you’ve taken the last bite. If you don’t want to have grapefruit you can have 3 apples a day either with meals or in between meals for a filling treat.

It’s true that there is no quick fix for losing weight and getting in shape.  That doesn’t mean that there aren’t any truly effective shortcuts you can take.  Foods fat burning combined with some simple fat burning exercises can really help you get your body functioning at it’s best.  Just by combining the two you will find that you can splurge more often without seeing the pounds creep back on.
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