Wedding Diet Plan and Weight Loss Guide

It is your upcoming wedding? Need to lose weight fast? This article will teach in a safe, healthy and effective to lose weight and maintain it. A complete system of guidance and lose weight now!

To start a diet and exercise routine diet, you must first prepare mentally. It will take a lot of dedication and it will not be easy. Often only recall that the results will be worth your devotion. Your wedding day is one of the most important days of your life and you want to look and feel better. 


 You can start by finding inspiring images of body types that inspire weight loss and exercise. Then remove all the junk food in your home and office food.

Junk food is defined as processed foods, fast foods, chips, cookies, candy, baked goods, etc. Want to get rid of high fat, sugar and foods high in sodium as well. Remember to check the nutrition labels. Take poor diet is an essential step in the food process.


 You will not lose weight being tempted by unhealthy foods. Replace unhealthy foods with low-fat fresh fruit calcium products, vegetables, lean meats, whole grains, and beans. 

 Once your body is used to eating healthy food that no longer seek the wrong things. Sugar is one of the most difficult to break additions; your body will go through a period of withdrawal, where all you can think is to eat sweet foods. Resist the temptation; possibly go a week or two and the results will be worth it.

It is best to keep a food journal and record everything you eat and the time. Stay away from alcoholic beverages, these drinks are high in calories and has no nutritional value. This will help you stay on track and know when you get cravings.


 You can fight against cravings by having a glass of water with lemon / lime. Another option is to brush your teeth or chew gum. Talk to friends, family and his girlfriend on your nutritional goals so they can support you and help you stay on track.

Try to eat 5-6 small meals a day about every 3 hours. Drink at least eight glasses of water a day and avoid sugary drinks, including fruit juices. It is much better to eat fruit than drink the juice. Try to avoid eating during the months before the wedding.  


If you must go to a restaurant for a lean meat such as chicken breast with vegetables (not ask butter or oil). Beware of salads in restaurants; dressings are usually high in fat and calories.


Healthy Food Guide:


 - fresh fruit (strawberries, blueberries, raspberries, melons, bananas, oranges, pineapple, mango, pears, apples)- vegetables (broccoli, asparagus, carrots, tomatoes, lettuce, cucumber, cabbage, cauliflower, green beans, peas, squash, eggplant, zucchini, spinach, celery, beets, peppers, kale)- Look for lean or lean protein on the label (egg whites, turkey, low sodium ham, ground beef, chicken, shrimp, cottage cheese, fish, tofu, soybeans)- whole grains (whole wheat bread, brown rice, whole wheat pasta, sweet potatoes, flour of bad oats)- legumes (lentils, beans, black beans, kidney beans, pinto beans, kidney beans)- nuts (peanuts, walnuts, cashews, Brazil nuts, almonds)- calcium or low-fat (low fat cheese, skim milk, nonfat yogurt, low sugar)


Food samples suggested: Remember to drink plenty of water!


1. Breakfast: 5 egg whites with whole wheat bread2. Snack: apple or fat / sugar free yogurt3. Lunch: Lean Cuisine meal 300 calories4. Snack: 10 assorted nuts5. Dinner: 4 ounces of chicken breast, small sweet potato, 1 cup of broccoli



Exercise is an important part of weight loss because the body must burn calories to lose fat. To effectively lose weight should exercise for at least 30 minutes a day. Exercise can include walking, running, biking, skating, swimming and aerobic fitness machines.



 In addition to aerobic exercise to try to lift weights at least three times a week. If you are a member at a gym to try a group exercise courses motivate you and get you in shape. Always do your best and not give up!

Diet and Exercising for Weight Loss

Obesity is called an epidemic in the health community. In fact, when it is the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all these health risks and improve overall quality of life that can occur, weight loss is one of the best things you can do for yourself.

No matter what we like to believe, it is simply not a quick fix for weight loss. The body will shed excess fat when more calories it needs to function through the demands it in one day since the amount of calories you feed. It's that simple. So in order to lose weight, you must reduce the number of calories you eat and increase the amount you burn.


There is a wide range of options to choose from when a weight loss program is requested. They often spend a lot of time explaining what to eat, in what amounts and even at what time and in what combinations. But few of them emphasize the importance of exercise - not just to lose weight, but for your overall health and well-being. Exercise is vital when trying to lose weight for several reasons:

    
First, as you start to eat less, your metabolism will slow down. Exercise helps increase your metabolism back to an efficient level.


    
Second, as mentioned, exercise burns more calories you can lose weight faster and stay motivated in your efforts.


    
Third, exercise releases endorphins, makes chemicals that keep your mood elevated.


Exercise does not have to mean spending hours in the gym or straining through exhausting workouts. In fact, so you stick with it in the long run, exercise should be something you love. Start by increasing your activity level in a comprehensive manner.  


Take the stairs whenever you can. Park further from the mall door when you go shopping. Go for a walk in the park or in a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts classes.
Once you become more active in general, you will find it easier and more natural to move into regular exercise. What will you do with the times in order to obtain benefits from regular, the perceived health.


 You should increase your heart rate to a level of fat burning and keep it there for at least 20 minutes 3 times a week or more. However, if you do not want to join a gym, there are other options. Videos and DVDs are available in all sorts of types of exercise.  

This way you can change your routine every time they not want to bore you with what you are doing. Try a variety of aerobics, kickboxing, yoga, or just about any activity you want from the comfort of your own home.

If you have any physical limitations that will keep you on exercise, you can always find a way to increase your activity level. Water aerobics is an excellent choice for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides.  


But you still get the resistance to challenge your muscles water. There are even classes and videos available that allow you exercise in a sitting position.

Whatever type of exercise you choose, it is important to stay motivated and keep it fun. Try to get a group together to make it a social event. Or get a pedometer, a device that records the walking distance, and see how many miles you can walk one week.  


A contest among your friends or family and treat the winner with something special (not food related!). Experience performing something you look forward to, and will soon become a regular part of your healthy lifestyle.

How to Maximize the Best Fat Burning Exercises for Weight Loss Success

If weight loss is your goal, and are already part of a diet to lose weight, then find the best exercises to burn fat is really important. After all, your goal is not only to increase strength and cardiovascular health, although those are good too. It aims to increase the rate at which you burn fat so you reach your goal faster.

This is the attitude when you want to lose weight


To some extent, no matter what you read online or in a magazine, the best exercise to lose weight is simply that you are willing to do, regularly. Even if you burn more calories that are aerobics and time you walk on the same time, if you hate step classes, you must never do. This means that your motivation will disappear very quickly and probably will not exercise at all.


Since incorporate exercise into your weight loss diet is important in several respects, start by finding an activity that you enjoy. Once you have under your belt and engages regularly, you can always add an occasional activity that you are not so fond of when you have lots of energy.


Combine cardio and strength


For true success, you need to combine cardio and strength training. Weight will help you build muscle and improve cardio metabolism while providing benefits to heart, lungs and endurance. Doctors now say that we should not only two types of exercise, we should change what we do as much as possible. This could mean using the exercise bike, one day, the next treadmill and rowing the third time that we get to the gym.
Long enough exercise


200 minutes per week is the amount of time you spend exercising if you want to stay healthy and lose weight. Now before you rush out and start working at this pace, consider where you are, physically. For novices, 50 minutes a week is a good starting point. That's a 10 minute walk, five days a week. Increase your a little time every week and in a few months you will be where it should be.



Get help with your exercise plan


Another important aspect of the success of the exercise is to get help. No matter how many books or articles you read on the exercise, practice attendance is better. Hire a trainer at the gym and make you learn to use free weights and machines safely.


Developed several resistance workouts construction you can switch to a muscle group is not particularly tender. Plan how to increase your weight to continue to challenge yourself without causing any damage. Nobody is born with this knowledge and coaches spend months learning exactly how you train to success.

Which burns more calories?


Once you have reached a point where the exercise of 40-60 minutes several times a week is doable, it's time to start thinking about what type of exercise will help you burn more fat. Cycling can burn 500-1000 calories per hour, depending on the strength and rhythm. An elliptical trainer will use up 600 calories per hour. Step aerobics occupy about 800 calories per hour, and walking, easier to fit exercise into your daily routine; 360 calories per hour.



Pulling together


Ultimately, the best exercises to burn fat are not a specific set of movements you make every day. Commit to a regular period of work several times a week, mixing cardio and strength and work up to the recommended 200 minutes. With movement and regular training, you'll find unwanted merger of these books in no time.

How Are Fitness and Weight Loss Related?

Today, many people are overweight, sedentary lifestyle, or both. If for any reason you decide to change a single problem - more physically active and lose weight, what could be the best option.

According Aerobics Center Longitudinal Study, in which researchers monitored the level of health, body weight and exercise more than 14,000 middle-aged men 11 years old, be in better physical shape can be more beneficial than weight loss. The level of fitness participants was estimated by measuring their metabolic equivalents (MET) through a stress test.


The results showed that men who keep their fitness levels, compared to those whose levels decreased during the study, reduce the risk of dying from cardiovascular disease by 30%, even if they do not lose significant weight excess. Men whose fitness improved - reduced their risk of cardiovascular disease by 40%.


How fitness is measured?
There are countless fitness definitions related to the comfort of body sensation and having an athletic figure, but one of the most accurate reflects the ability of the cardiorespiratory system to power / oxygen during exercise of moderate intensity low, and the ability to use the muscles of oxygen.


A clear and effective way to measure fitness levels is the use of a treadmill to estimate the maximum physical capacity. While running on a treadmill, the speed and incline gradually increase until you can not go further. Physical capacity is usually measured in METs - the amount of oxygen used while sitting or sleeping. The respective number of MET is calculated by a formula based on the speed and incline at peak performance.


Increase the ability to get closer to your healthy weight
Achieving and maintaining a healthy weight, and increasing physical activity showed two of the best things you can do to improve your long term health. But what if you are overweight and inactive? This study and others suggest that being more active is a good first step toward better health.


The increased amount of physical activity and / or exercise depends on age, gender, current physical condition and individual characteristics. It is important when you are starting from. If your fitness level is low today, you can increase the performance of the regular activity that challenges your body, and gradually improve its levels increase slowly in the long term.


 No need for intense exercise, in terms of physical condition related to health, can often lead to more negative than positive effects. To challenge your body, it means working hard enough to speed up the heart rate and breathing.
For people who do not regularly train their heart, lungs and muscles, any increase in activity is important. But as beneficial as physical activity is, in itself can not lead to a significant reduction in weight.  


To further improve your health and reduce the risk of developing many diseases, this study and countless others before it, suggests that you still want to reduce their excess weight. Of course, this is achieved through a balanced diet and gradually reduced daily energy intake.  

The slow and gradual changes are essential, as it allows meal plans that are more easily tracked, it gives enough time for the body to adapt to the new trends of the time, and it is expected that the results have long been known and durable.

Weight Loss - Using Aerobic Exercises to Lose Weight

Every day, it seems, we hear of some new truths, which may contradict what we have always agreed on a certain part of health and fitness. This may be related to the amount of minerals or vitamins you should or should not consume, the amount of exercise, particularly aerobic exercise, you should have and so on.

What is aerobic exercise?
Some popular examples of aerobic exercise such as walking, cycling, aerobics and swimming. The exercises should include leg muscles, hips and arm muscles with large volumes of inspiration and expiration.


Benefits of Aerobic Exercise
There are a number of benefits that come from doing aerobic exercises that include better blood circulation and respiration. Other benefits are increased muscle tone and form more a feeling of good health. But the most important benefit of aerobic exercise is its effect on weight loss.


A common refuted Truth
Until recently, it was generally accepted that if he practiced with medium intensity for long periods of time, it would be the environment of the most effective fat burning. However, several studies and conclusions fitness experts have shown that continuous hours of aerobic exercise like running is not as successful in burning fat because it was thought to be. Many people report that even after long periods of trot still had excess fat in their bodies.


Best method Fat Burning
Instead of these long periods of exercise has been found that high-intensity exercise for shorter periods was not only less time, but was more effective for fat loss. The reasoning is that the metabolism remains at a higher level for a longer period of time, resulting in more calories burned. Some examples of these high intensity exercises are weight training and interval aerobic exercise.


Another great exercise turns on a stationary bike. This should be done for a period of not less than 20 minutes with sprints of 30-60 seconds. This is an easy routine to do and have no impact on your joints like running on a hard surface.  


If you like to run and not be disturbed by joint pain, it is better on a surface such as grass, dirt, or a racetrack. Try to avoid running on hard surfaces as much as possible to avoid the development of lesions in the joints and spine.

Aerobic Exercise and Your HeartBesides weight loss greatly benefit your cardiovascular system in their aerobics. His heart, of course, is a muscle and can work for many decades. Your heart does not need to be trained like any other muscle in your body, unless you participate in endurance events.


 It may be necessary to train the heart to withstand severe physical and emotional stress. High-intensity exercise will help your heart to endure many difficult situations.

Discover the Vital Role of Exercise in Weight Loss

The best way to lose weight and keep it off is a simple program with a lifetime of regular exercise. Why exercise? The reduction of kilojoules intake can slow down your metabolism. Exercise keeps your metabolism going and keeps your body retain kilojoules.

Safety first
If you have not exercised in the past two years and has over 40 years of age or has been diagnosed with cardiovascular disease, it is imperative that you consult your doctor before starting an exercise program .


Choice of exercise
A fundamental key to a successful exercise program is to choose what you like. (Walking, running, walking or cycling, weight training or aerobic)


Walk if
Learn to love work. It is a great and easy way to burn kilojoules and improve their health. Anyone can walk. Walking after a meal after work, incorporate walking into their daily activities.


Essentially an exercise program can be divided into three levels and one progresses from the first to the third level you become more proficient.


1) the basic movement


Increase your energy consumption through everyday activities. For example, do all or most of these activities.


a) Walk an extra five minutes every morning before going to work in the building.b) Walk five more minutes when you leave work every day.c) Leave your car at the end where your workplace is introduced space, shops, post office, etc.d) Make your own gardening.e) Vacuum your home every day.f) To ensure less television each day and use this time to walk or do an activity.g) Walk your dog daily.


2) health for life
In conjunction with the basic movement program, the Health for Life program includes a plan of simple exercises.


a) Activity: your choice of sport or exercise that makes your heart work 60-70% of capacity.b) Frequency: 23times per week.c) Duration: 2060 minutes per session.d) Intensity: a pace or intensity that gives you even have a conversation, but talking is difficult.


3) Ultimate Fitness
Use all components of the health life
a) It incorporates a strength training (gym)b) To participate in competitive sports.


Still no go?


If you are not exercising regularly, just start! You will feel good about yourself, your body, and the new positive attitude; you want to keep. Note, like any habit, it takes several weeks to develop. Before long, the exercise will be part of his life and the reward will be credible!

Are There Disadvantages To Exercising For Weight Loss?

There are a number of people who will jump for joy when they learn that there are disadvantages to exercise to lose weight. But before the world turns upside we are very clear that exercise is good for the body. These drawbacks are just warnings to help you avoid accidents, incidents and cramps.


Benefits of Exercise



    
Heart Health
    
Muscle strength
    
Maintenance, acquisition and / or weight loss
    
Agility and endurance
    
Performance in competitive sports


Possible risks of the exercise:
First, make the wrong exercise can cause injury and will not help at all with your weight loss plan type. For example, in an age or weight, high impact aerobics is risky. It can cause pain in the joints, fractures, dizziness and others.


Second, do the exercise of that right, but in the wrong place can cause damage to the body. An example would run fast on hard surfaces. Ideally you should use in areas where the soil or surface bounces. It would be wood surfaces, grass or oval rubber. Running in particular, is asking for trouble; asphalt is better than concrete.


Third, exercise on a full stomach is not a good idea. You could end up with cramps, if the pain is not important in your abdominal area and legs. It is like the golden rule Swimming: not swim for an hour after eating. Remember that?


The Disadvantages:


There are some disadvantages to practice as disperse their time at the gym so that you end so obsessed with their weight or put too much physical stress on your body. The use of exercise is recommended for weight loss, as long as it remains within normal limits.


 You must have a balance in life between family, work and me. Exercise is primarily car unless you work in a business related to the capacity or working with family members.

Another reason not to obsess about fitness is due to their diet may be affected. It could reach a point where you avoid certain foods, such as sugar, because they can make you gain weight. Did you know that sugar have time in the form of dessert, candy or other sweets can determine your mood?


 We are happy to enjoy and share sweets, why deprive yourself? Look at some of the good things sugar can do for you:


    -
Feed your brain
    -
It makes the food tasty
   
- Dry wounds
    -
The growth of yeasts and molds stops



You just use the right type of sugar, not the kind full of preservatives.


In short, we should observe moderation in all things, including diet, weight loss, fitness and food intake. There should be a time to exercise and eat right, but also a little time for fun to enjoy the occasion treats. After all, lose weight and maintain a fit body and healthy should be an enjoyable experience, not a slave.


It would also be a good idea to find a supplement to help you with your diet. Exercise is more than acceptable, and that is to ensure you enjoy a healthy life, but her weight loss program could also use a little help from natural solutions.

Strength Training, Aerobic Exercise, or No Exercise - Which Is Best for Weight Loss?

You have to exercise to lose weight?

 As you've probably already discovered, there are countless diet programs there. Each store in the front area to the food seems to have an article on weight loss. A steady stream of new books on weight loss has a way of book stores and library shelves. And, of course, the Internet provides a wide range of appropriate weight loss handy resources.


What many of them have in common? Submit a combination of changes in diet and exercise routines.Well, you should exercise. If you do aerobic exercise to lose weight? Or strength training for fat loss? What is the best weight loss routine?



If you follow the wisdom and classical aerobics, as part of your weight loss program? Aerobics is good for the circulatory system and burns fat, according to this conventional wisdom.



Or should you try a weight loss program to work without the inclusion of an exercise program? Everything is in the food you eat, according to this argument. Eat only healthy and nutritious foods according to their own unique metabolic type. The result - your new diet will make your body burn fat and lose weight.



Or should include strength training in your weight loss program? The approach of the strength of the effort is a severe criticism of aerobics as a technique for fat loss -. "The whole aerobics explosion of a few decades past was one of the biggest mistakes of the health industry and Fitness" These are the reasons why you should not trust aerobics, according toThe critics -


1. While your body burns fat during aerobic, it is also conditioned to maintain a certain amount of fat stored for the next session of aerobics.


2. Although aerobic training your body (heart-lung-muscular) to become effective in its existing aerobic limits, which are not actually improving your aerobic capacity you need in times of stress.Instead of aerobics, under this approach, spend their training time in the training of high intensity strength. The result:


1. Carbohydrates in your body will be burned during the workout, and over the following 24 hours stored in your body fat will be used to replenish the burned carbs.


2. The reserve capacity and ability to handle stress increases.


recommendation: get the best diet program


First of all, remember that if you eat more calories than you burn, you will not lose weight. Your first step should be to make sure you eat healthy and nutritious foods, eat less calories than you burn - you will need to either cardio or strength immediately.


 A healthy diet should be number one on your way to weight loss success priority. Insofar as the exercise is concerned, daily walks and stay active.

Later, you can start adding strength training to build muscle and gain strength.

2 Effective Aerobic Exercises For Losing Weight

If you want to stay fit and lose weight you have to exercise regularly to have effective results. The best exercises to burn calories and fitness are aerobic exercises. There are many choices aerobics with being the most popular term. 

 Running is a very effective exercise to give your body a good cardiovascular workout. However, not everyone works the way you want. Many people find it puts a lot of pressure on your joints especially your knees. There is also a problem where you live. If you live in a busy city built it is not the best place for healthy functioning.


If you prefer to stay in shape without running, you can choose from a number of other aerobic exercises that will work. For example, you can choose between swimming, cycling, rowing and walking. These are great alternatives to running or jogging.


 They are very effective in pumping heart and lungs so intensely than running. They also have the advantage of not having an impact on your joints.


If exercise was beating fast your heart rate and makes breathless, then this is a good cardiovascular workout. Other examples of this type of exercise are popular aerobics classes. Another great exercise that will give you a great aerobic workout is circuit training.



The key is to choose an exercise that you enjoy doing. If you have fun doing it are more likely to continue. If this becomes boring and repetitive it increases the chances that you'll want to stop smoking. Two good exercises that are fun to do are swimming and cycling.



Swimming is a great low-impact aerobic sports. Unlike running, where there is a constant impact made in your joints, swimming supports your body with water. Swimming is commonly used by athletes to rehabilitate after injury. If you choose to take swimming is taking some first lessons to improve their technique.


Cycling is another low-impact sport that is very effective in giving you a good aerobic workout. Because it is a low impact exercise that is the perfect sport for people who hold a physical training for the first time.



With exercise you warm up and stretch first ensures. If you have a medical condition or recovering from an injury, it is advisable to talk to a doctor or doctor for advice before undertaking any new form of exercise.

Top Excuses For Exercising For Weight Loss And How You Can Overcome Them

There are a number of myths and excuses people use to avoid exercise for weight loss and overall fitness. The fact of the matter is, it's very easy to get enough exercise to help keep the form in daily life. In this article we will discuss some of the most prominent reasons people put forward to avoid exercise and give you good suggestions to help you overcome these obstacles.

Many people do not exercise to lose weight because they say they are too busy and there's just not enough time in the day. In fact, no matter how busy you are, you can choose to exercise. Every time you do something sedentary, think something active can be added. For example, instead of sitting on the couch watching TV, get up and do some squats. 


 Keep a set of dumbbells in hand so you can do some loops and other light works. When you're at work or shopping, choose to use the stairs instead of the escalator or elevator. Climbing stairs is great exercise, and you should enjoy it as much as possible.

The idea that you have to exercise for half an hour 45 minutes to an hour at least three times a week is not true. Although it is recommended that people exercise for a couple of hours a week, you should not do it all at once. You can exercise for ten, fifteen or twenty minutes here and there to a total of two hours a week.


Many people say they can not afford to exercise, but this is simply absurd. You can jump rope, cycling, walking and dancing in the privacy of your own home. It costs nothing at all, so it could also stop using that excuse. You can also view exercise DVD from the library or watch and participate in online exercise videos.


Older people often feel that exercise is for young people, but it is absolutely false! There are many forms of exercise that are excellent for the elderly. Among them are the three forms of exercise just mentioned, hiking, biking and dancing at home. Yoga and Tai Chi are also a great form of exercise for the elderly, and you can check good videos in the library or watching online videos.


Many people hate to sweat. If there is a case for you, choose forms of exercise that are not so uncomfortable. For example swimming is a convenient way to exercise. Water aerobics is a form of exercise that will not cause you to be ill at ease sweat.  


When driving a motorcycle, the breeze will keep you cool. If you make an exercise video at home, make sure to have a blower fan. There are many ways to exercise without being bothered by excessive sweating.

Very few women do not exercise because they think that if they look good are healthy. Many women have worked hard in the diet, weight loss and maintaining a certain size, without thinking about your overall health. 


 It is very important that you not only maintain a slim figure and a healthy weight, but also regular exercise to keep the heart, lungs, bones and muscles in good shape. Weight bearing exercise helps strengthen bones and reduces the risk of osteoporosis.

Women are often afraid to put on muscle. Do not worry that you will accumulate too much muscle doing weight bearing exercises and like weight lifting exercises. Women do not become overly muscular natural form of this type of activity. This has to do with the testosterone level in the system. Men tend to bulk up, but women do not.


Finally, many people avoid exercise because I think it will be difficult. Exercise for weight loss and maintenance of health can certainly be difficult; however, it should not be. Make sure you choose activities that you like exercise. Bike or walk, take your dog for a walk, and horseback riding are fun ways to exercise.  


When choosing forms of exercise that you enjoy, you are much more likely to stick with it and get great results.

It's easy to make excuses to avoid exercise for weight loss and maintenance of health, but if the advice given apply here you will find it so easy to just go out and do it.