Everyone has heard all the jokes about lifetime memberships at gyms and because of the trickery, the mirrors or the crowds many people decide to opt out of using a gym membership to help them lose weight. The good news is that avoiding the gym no longer means using cans to tone your biceps because you can purchase gym equipment for your home.

{Dumbbells can help you sculpt your upper body at home!}

The bad news is that gym equipment can become a huge expense if you’re not smart about your choices. Be realistic about what you need and what you can afford and you can have the gym equipment you need to get an effective workout each day.

Keep reading to learn more about losing weight at home.

Dumbbells

Dumbbells are an essential piece of equipment for any home gym. A pair of dumbbells can help you work your upper body using a wide variety of grips and exercises. Getting a pair or two of dumbbells doesn’t have to cost you a lot of money either. You can start with one pair or buy a pair of a lower weight and then a heavier set once your muscles begin to develop more.

Don’t worry about heavy weights giving you giant bodybuilder arms because they won’t. What they will do however is make sure your workout remains challenging so you constantly burn calories and build muscle. The good thing about dumbbells is that you can test them out so you find just the right size.

Here are a few exercises you can do with your dumbbells;

• Chest flies: Lying flat on an exercise mat or bench, hold the dumbbells above your chest in front of you and bend elbows slightly. Open your arms out to the sides but don’t go all the way to the floor. When your arms are parallel to the ground, return to starting position and repeat.
• Shoulder presses: Sit on a bench or stand up straight with your dumbbells over your head. Lower dumbbells down to your shoulders. When your elbows are at an 90° angle, press the dumbbells back up above your head and repeat.

Resistance Bands

Resistance bands are the perfect home gym equipment because you can do tons of different exercises and you can take them with you anywhere. Resistance bands are inexpensive and they come in different colors reflecting the different levels of tension. This will help you get an intense workout to fit your goals.

If your goal is bigger muscles then you’ll want a band with greater tension, while if your plan is to simply tone you can get a resistance band with less tension. Whether you travel or simply need to get some exercise in during the day you can toss your resistance band in your briefcase and do a few sets during lunch.

Try these resistance band exercises to get your started:

• Bicep curls: stand on resistance band with the ends in your hand and perform basic bicep curls.
• Chest Presses: Lie down on the floor with resistance bands under your back and the ends in each hands. Press one arm at a time towards the ceiling and return to starting position and repeat with the opposite arm.
• Lunges: Stand in traditional lunge position and place resistance band under the front foot with ends in each hand. Lower your body down by bending at the tip and knee until your front thigh is parallel with the floor and return to start position. Finish repetitions on one side and switch legs.

Jump Ropes

If running isn’t your thing and you’re looking for a way to get in enough cardio, then consider jumping rope. First of all you should add a jump rope to your home gym equipment because it is an amazing calorie burner! One hour of moderate paced jumping will burn 931 calories, and because you can take the jump rope with you anywhere you can break it up into 15-minute increments for a massive amount of fat burning.

Jump ropes are inexpensive, easy to transport and provide you with the most convenient way to get cardio exercise without leaving the comfort of home!

Exercise Mat

An exercise mat is an essential piece of home gym equipment because it allows you to perform exercises easily on carpet. So if you like yoga, pilates or sweating to exercise videos you’ll need an exercise mat to make sure you can perform them correctly. No more gym shoes skidding against carpet as you try to do basic jumping jacks, because now you have an inexpensive and easy to transport exercise mat.

{Do yoga, Pilates or workout videos with your exercise mat!}

If you don’t have carpet in  your home, use an exercise mat to do floor exercises like crunches, plank exercises and push ups. If you prefer circuit training to traditional cardio and strength training exercises then you’ll need an exercise mat to help you complete your floor exercises as well as any movements that require foot movements.

Medicine Ball

Medicine balls are a great way to improve flexibility as well as core strength. Similar to resistance bands, medicine balls come in various weights that range from 2 pounds up to 25 pounds. It is up to you to decide the ball that best suits your exercise needs.

If you need to improve your range of motion for sports, better flexibility or even physical therapy a medicine ball is just the type of gym equipment you need at home.

These are cheap and easy pieces of gym equipment to get you started so that you can workout from the comfort of your home. When you’re able to workout regularly you will experience greater weight loss results and a well toned body. Only when you’ve put this inexpensive gym equipment at home to good use should you consider more expensive equipment.

Instead of an expensive treadmill, stationary bicycle or elliptical machine, take a run or use your jump rope to help you get cardio. There’s no reason to spend a lot of money developing a home gym when there is inexpensive gym equipment that can help you get the job done.

Now that you have a shopping list for your home gym, it’s time to learn how to eat for weight loss. Read our review of Eat Stop Eat to learn more about intermittent fasting for weight loss.

For most of us lettuce is a salad staple and since salad is a great way to make sure you get plenty of vegetables in your diet, it’s important to know how many calories are in lettuce. Since Romaine is one of the most common types of lettuce that please even the pickiest eater, we’ll start with Romaine lettuce nutrition facts.

Keep reading to find out more about lettuce nutrition facts.

Major Nutrients Found In Lettuce

When deciding what type of lettuce to fill your salad with, its important to know what nutrients you’re getting per serving. The one thing you’ll find in lettuce nutrition facts is an abundance of vitamins A, C and K plus dietary fiber, iron, potassium and omega-3 fatty acids. This means that you’ll get tons of nutrients with every serving.

In addition to keeping your body healthy and strong, Romaine lettuce has virtually no fat, cholesterol or sodium so you can eat it without worrying about your weight loss efforts. Romaine lettuce is also a carb free food that has a significant source of fiber, which is a helpful calorie burner.

This low calorie food known as Romaine lettuce is a great way to help you keep your calorie count under control.

Selecting/Storing

When picking our Romaine lettuce, look for crisp leaves that are darker green near the tips and a light greenish yellow closer to the bottoms. Avoid wilted leaves with black or slimy spots. Many grocery stores offer pre-washed Romaine lettuce hearts.

Store Romaine lettuce in the vegetable crisper after you have rinsed and dried them. It is important that you remove all the moisture from the leaves before you refrigerate them.

Eat It With:

The calories in Romaine lettuce can be enjoyed in a variety of ways, one of the most popular being as a crunchy addition to any sandwich. Add Romaine lettuce to salad with any type of vegetables you like.

{Use lettuce to create low calorie meals for weight loss.}

For a different meal, add lettuce, toasted peanuts and grilled chicken breast over lo mein or whole wheat noodles for an Asian-inspired meal. Clean and dry lettuce leaves and fill with dips, meats and other fillings.

Burn Off Calories In Lettuce

To burn off the calories in a serving of Romaine lettuce, you would have to do:

• 2 minutes of housework.
• 3 minutes taking out trash.
• 3 minutes playing volleyball.

The process of losing weight is very similar to a roller coaster; there are ups, downs and in-betweens as you work toward your weight loss goals. You already know the big steps you need to take such as creating a calorie deficit and becoming more physically active, but how much do you know about the little things that help you lose weight from week to week?

{Eat more high fiber foods and you can lose weight every week!}

For most of us the answer is “very little” which is why weight loss can be such a roller coaster. The good news is that there are tips to lose weight that you can employ every day to make losing weight a little easier. Keep reading to find out 6 tips to lose weight every week.

Apples & Oatmeal

Add apples and oatmeal to your diet to lose weight each week. Apples and oatmeal are excellent sources of fiber, which not only burns a few additional calories as its being broken down but they also foster good digestive health. Foods that burn fat like apples and oatmeal can help you fight obesity and stop weight gain.

In addition to being a fat burner adding fiber-rich oatmeal and apples to your diet will help satisfy your hunger without increasing your calorie count. In fact adding a bowl of oatmeal to your breakfast can help you to lose weight every week by curbing how much you eat throughout the rest of the day.

One of the best tips to lose weight every week is to eat an apple because it makes a perfect late night snack that gives you essential nutrients like fiber while not adding a lot of calories.

Use Smaller Plates

Another great tip to lose weight every week is to use a smaller plate during meal time. Sure you’ve spent good money on gorgeous dishes to impress dinner guests, but the truth is that you can decrease the number of calories you consume by simply using smaller plates. Reducing portion size is one of the most effective tips to lose weight every week.

A 2006 study published in the Journal of the American Dietetic Association revealed that portion distortion may be contributing to high calorie intake and obesity. By using a smaller plate during meals you will be better able to identify a regular portion size, which will help you consume fewer calories each day. Bigger plates tend to mean larger servings of food, which inevitably leads to more calories consumed and weight gain.

Try using the appetizer size plate rather than a dinner plate to eat your meals and this tip to lose weight will lead to weekly success.

Take A Class

If your biggest weight loss obstacle is being more physically active then make burning calories more exciting by signing up for some type of exercise class at your local gym. Choose a class that piques your interest such as yoga or Pilates, kickboxing, hip hop dancing or even rock climbing.

{Find physical activities that you actually look forward to doing!}

This tip to lose weight is guaranteed to get you excited about being physically active so that it becomes a regular part of your life. By signing up for something different each week you’ll look forward to that little bit of weekly adventure, and who knows, you might find a class you love so much that you want to do it more than once each week!

Take advantage of the gym membership you hardly use by signing up for different classes offered. You can meet new people and maybe even a workout buddy to keep you motivated and give you more tips to lose weight every week.

Throw Away Boxes

Most of you will hate this tip to lose weight but it needs to be said; throw away food that comes in boxes. The obvious exception is pasta unless of course you know how to make your own pasta, and if so pass on that recipe please!

Processed and prepackaged food often comes in boxes (but feel free to throw away bags of food as well) and is packed with sodium to give it a longer shelf life. If you’re looking for tips to lose weight every week this is a big one. Get rid of those boxes of salt and fat and sugar and add more whole foods like fruits, beans, vegetables and whole grains to your diet. Most of these processed, prepackaged foods are devoid of any nutritional value yet you still get plenty of calories.

Do It Yourself

So how are you supposed to eat now that your cabinets are bare? The answer is simple; do it yourself! Get in the kitchen and make low calorie meals that can actually help you lose weight every week. This doesn’t have to be a long Julia Childs style meal; a simple piece of baked salmon and steamed asparagus can be prepared in less than 30 minutes.

{Channel your inner chef so you can lose weight every week!}

By taking control of the food you eat you’re taking more control of your weight loss while learning more about food. This tip to lose weight is important the more you know about low calorie foods, the easier it will be to lose weight and keep it off!

Set Goals

Perhaps the most important of all tips to lose weight each week is to set weight loss goals each week. That can mean different things for each of us. For some that means planning out your meals so you know what you’ll eat for breakfast, lunch and dinner to make sure you’re creating a calorie deficit to lose weight each week. For others however, that means making a plan to participate in more physical activities.

Set up your weight loss goals each week along with tips to lose weight each week. If you think of other tips to lose weight, jot them down so you can implement them each week for successful weight loss.

Keep It Healthy

Keep in mind that while you can lose weight every week to reach your weight loss goals, you should drop no more than 2 pounds per week. For most people 1 to 1.5 pounds is reasonable and healthy weight loss by reducing calories consumed and burning calories through exercise.

These tips to lose weight will help you gradually create a 3,500 calorie deficit each week, which is the equivalent of 1 pound of weight per week.

If you’re having trouble cutting out processed foods consider intermittent fasting. Not familiar with intermittent fasting? Read our Eat Stop Eat review for more information!

One of the defining features of a good sushi roll is clean flavors that are easy on the palate. Although some feature strong flavors, many are clean and light and let the sushi condiments do most of the work.

If this is your type of sushi roll then your next order should be a tuna cucumber roll. This inside out roll is simply made with tuna and cucumber on the inside and toasted sesame seeds sprinkled on the top of the roll. It’s light and delicious, but how many calories are in a tuna cucumber roll?

Keep reading to find out the answer!

Major Nutrients Found In Tuna Cucumber Roll

As you can see the calories in a tuna cucumber roll are quite friendly and an excellent way to help you create a calorie deficit for weight loss. With just 380 calories per tuna cucumber roll, you can satisfy your appetite with something you love without consuming an excessive amount of calories.

The other good news about tuna cucumber roll nutrition facts is that it is very low in fat with no saturated fat whatsoever and very little cholesterol. This is the epitome of a low fat sushi roll that can help you reduce your overall fat intake. This roll is somewhat high in sodium, but you can always reduce your salt intake in other ways.

When you look at the good parts of tuna cucumber roll nutrition facts you’ll see you get plenty of carbs, fiber and protein, which you need for weight loss.

Selecting/Storing

When you’re selecting a tuna cucumber roll make sure the cucumber is a light green color. If the cucumber is fresh it will be slightly firm and light green, not yellow or white. The tuna should be brightly colored pink. If it smells overly fishy, chances are good your tuna isn’t fresh.

Store the tuna cucumber roll in the refrigerator for up to 24 hours. Be sure to keep the air tight container sealed until you’re ready to eat the roll. An opened package of tuna cucumber roll can quickly take on the flavors of other foods in the fridge, which won’t be very pleasing to your taste buds.

Eat It With:

The clean flavors found in a tuna cucumber roll are best accompanied by the sushi trio of wasabi paste, pickled ginger and low sodium soy sauce. When blended properly this sauce highlights the flavors of the tuna cucumber roll ingredients.

Larger sushi restaurants may offer a variety of dipping sauces for the tuna cucumber roll. Feel free to try them out, just be sure to check out the calorie count before you start to pour too liberally.

Burn Off Calories In Tuna Cucumber Roll

To burn off the calories in a tuna cucumber roll, you would have to do:

• 48 minutes of low impact aerobics.
• 54 minutes tap dancing.
• 25 minutes practicing karate.

Exercise is an essential part of the weight loss equation and we all know it yet many of us still have trouble finding (or making) time to get enough physical activity to lose weight and keep it off. Purchasing exercise equipment at home is one option if you don’t have access to a 24-hour gym, but is it worth the money?

{That fancy exercise equipment can get the job done…if you’ll use it.}

There are so many factors that go into finding the right home exercise equipment, how do you choose without breaking the bank? Keep reading to find out if you should get exercise equipment at home.

Exercise Essentials

Losing weight requires a combination of cardio and strength training exercises that will help you burn fat as well as build muscle. Finding exercise equipment that will help you accomplish this at home can be difficult if you don’t have a lot of money, but not impossible. In fact exercise equipment in the home may facilitate more frequent bouts of exercise according to a study published in the Journal of the American Medical Association.

One of the first pieces of exercise equipment that you’ll want to purchase is a set of dumbbells. You don’t need an expensive set with multiple weights; all you need to start is a mid-size pair that will help you get started.

You can choose between traditional dumbbells and dumbbells with weight plates so you can keep the same ones as you become more skilled at weight training.

Another piece of exercise equipment that can help you lose weight at home is a jump rope. The jump rope can be used in a wide variety of ways but more importantly it can help you get a rigorous cardio workout without spending a lot of money. Just to give you an idea, 30 minutes of fast rope jumping can burn 491 calories!

An exercise mat is a great piece of exercise equipment to have for your home gym because it is inexpensive and makes it easier to perform certain exercises on carpet. Whether you prefer yoga or Pilates or sweating with a good exercise video, an exercise mat can make performing these exercises at home much easier.

Wasteful Spending

When it comes to purchasing exercise equipment for the home, most people make a beeline for the shiny expensive equipment like treadmills, elliptical machines and multi-purpose exercise equipment. This type of exercise equipment can help you get the job done, but if you don’t exercise regularly with a gym membership then chances are good that big purchases like this are a waste of time for now.

This type of exercise equipment is a waste because they don’t provide you with a more effective workout than running or walking or riding a bike down a park path. With dumbbells and a treadmill you can have an effective calorie burning workout without emptying thousands of dollars from your bank account.

Until exercise becomes a regular part of your lifestyle you will also want to stay away from trendy exercise equipment that is beyond your physical capabilities at the moment. Kettlebells are a good example of a really effective piece of workout equipment that may not be best for a beginner.

Inexpensive Alternatives

As with most things exercise related there are different types of inexpensive exercise equipment that you can use to help you maximize your current workout. Finding these inexpensive pieces of equipment can help you build up your level of physical fitness without spending a ton of money.

Resistance bands are a great inexpensive alternative to cables. You can perform a wide variety of strength training and cardio exercises with these bands for a truly intense workout. Resistance bands come in different colors that indicate varying levels of resistance for a more or less intense workout.

{Use resistance bands to workout anywhere you have the time & energy!}

Pull Up Bars are another inexpensive alternative to traditional exercise equipment like dumbbells or weights and bench. Easy to affix into just about any doorway, pull up bars can work your entire upper body anywhere there’s a door. Take it with you on the road, to the office or anywhere else you have 15 minutes to work up a sweat.

Steps are an old school piece of exercise equipment but it is an effective way to burn calories and build leg and thigh muscles while getting an intense cardio workout. What’s most amazing about the steps is that they come with adjustable levels so you can up the intensity of your workout as you get fitter.

Exercise Balls are another piece of exercise equipment that can help you get an effective workout in the comfort of your home. Use the exercise ball to get an abdominal workout without risking back injury.

Circuit Training Must Haves

The truth is that you might not find it necessary to purchase any exercise equipment at all, particularly if you’re fond of circuit training exercises. However if you want to optimize your regular workout sessions you can use certain types of exercise equipment like dumbbells, jump ropes and exercise balls.

{These 3 pieces of exercise equipment is perfect for a circuit training workout!}

Small inexpensive exercise equipment combined with the right bodyweight exercises and you can get an intense full body workout without leaving the comforts of your home.

Everything Else

Exercise equipment isn’t limited to just traditional exercise equipment; it also includes anything else you need to help you maintain an active lifestyle. Basic sporting equipment you can find for cheap include soccer balls, footballs, volleyballs and basketballs. Tennis and Racquetball rackets can be purchased for less than $30 or rented from your local gym or recreation facility for much less.

Although not technically a piece of exercise equipment a solid pair of gym shoes is an essential part of any workout program. Contrary to popular belief however, you don’t need to spend hundreds of dollars for a pair of good gym shoes. Find a pair that is comfortable, breathable and provides good support for the types of movements you perform when you exercise.

As you become more physically active in order to lose weight you might want to start focusing on adopting a healthier diet as well. Read our in-depth review of Brad Pilon’s Eat Stop Eat to find out how you can eat less junk food for weight loss.

Heart disease is known as the silent killer, taking the lives of over 600,000 Americans per year. These statistics are typical throughout the western world, with countries such as the United Kingdom, France and Australia all seeing large increases in the rate of death from the so-called ‘diseases of affluence’: cancer, cardiovascular disease and diabetes, due to the sedentary lifestyles that are led in those countries.

{Spice up your morning oatmeal with berries & nuts for good heart health!}

Heart disease, also known as coronary artery disease, is caused by the buildup of fatty deposits along the inside walls of your arteries. These fatty deposits restrict the flow of blood through your arteries to your heart, and when the heart doesn’t get enough oxygen due to a lack of blood, a heart attack can occur.

It is high cholesterol levels in your blood that causes these fatty deposits to build up inside the walls of your arteries. And that is why if you are overweight one of the things that you must make a priority is learning how to lower your cholesterol in a safe and natural manner.

First of all, start exercising. Get your body moving. If you have high cholesterol levels, then you are probably overweight and/or have elevated sugar levels in your blood. And the amazing thing is that exercise can be used to treat all of these conditions.

Now, if you are seriously overweight, you are going to have to ease into this and follow your doctor’s recommendations regarding any restrictions to your activity level, as well as following your doctor’s suggestions regarding any medications to control your cholesterol.. However, if there are no restrictions, then there are two types of exercises to perform…strength training to build muscle and cardiovascular exercise to build your aerobic conditioning.

And by far the most important of the two types of exercises for fat loss, lowering your weight and lowering your cholesterol is…strength training!

This probably wasn’t the answer that you were expecting, so let me explain to you why this is the case.

Most people are under the misguided notion that the way to lose fat is just to cardio exercise after cardio exercise. But your body will adapt to this. This is why you see the same people at the gym on the treadmill day after day not getting any results.

To get the results you want…to build muscle, lower your weight, burn fat and lower your cholesterol, you must turn your body into a more effective fat burning machine. And the only way to do this is to add muscle to your frame.

Now, this is not what most women want to hear. What they were hoping I’d say is that 30 minutes on the treadmill while they are talking to their friends is enough.

Sorry, ladies, but you are just wasting your time.

But at the same time, I am not saying that you need to become an Olympic power lifter either. What I am referring to is about 90 minutes worth of strength training a week, which would be encapsulated into three 20-30 minute routines of body weight and resistance band exercises that could be done from home.

And the best part about using a set of resistance bands is that you can bring the gym with you anywhere, on vacation, to the office, wherever. They are a versatile piece of fitness equipment and owning a pair will allow you to save a small fortune on gym memberships.

{Resistance bands can help you lower your cholesterol and weight in a healthy natural way.}

And even though I emphasize the strength training, I do not wish to neglect getting in a proper cardio workout. If you are going to do your strength training three days a week, you should aim for three days a week of some form of aerobic activity. Which one is the best in my opinion?

Walking. Anyone can do it, you can do it anywhere, you need no special equipment and you don’t need a gym. Shoot for at least 30 minutes walking at a 4mph pace to cover 2 miles, and then, as you start to build your endurance as well as lose some weight, you can mix in some light jogging to increase the intensity of your workouts.

But apart from the physical changes you can make to lower your cholesterol, there are several other steps that you can take as well by improving the foods you eat…

• Eliminate any food with ‘partially hydrogenated’ anything in the nutrition facts label. These are the so-called ‘trans fats’ that are simply awful for you.
• Limit your sugar intake…this will help you lower your cholesterol and lose weight.
• Start to add more fibrous foods to your plate. One of the best things to do would be to eat a high fiber meal for breakfast. This way it will fill you up, you won’t eat as much throughout the day, you’ll lose weight and lower your cholesterol.One awesome recipe I could give you would be to take a package of Quaker Oats High Fiber Cinnamon Swirl Oatmealand add one tablespoon of all-natural peanut butter to it [watch and make sure it’s all-natural. A lot of peanut butter brands, such as Skippy’s, contain partially hydrogenated vegetable oil…the trans fats that I warned you about above]. Add ½ cup of water and microwave for about 2 minutes. When it comes out, add a handful of blueberries and a handful of almonds to the oatmeal.You are left with a great breakfast that is easy to make, quick to eat and contains unbelievable benefits for your health. Try it once and it will be a staple for life.
• Start eating smaller meals more frequently. This has been called the grazing diet but studies have shown that by eating smaller, more frequent meals you can lower your cholesterol and sugar levels more than someone who eats the same exact amount of food a day but eats it in three square meals daily. How we eat is as important as what we eat.

These are just a few of the tips that you can use to lower your cholesterol naturally, and reach the point where you no longer need to take a statin drug any longer.

About The Author:
Tony Rovere regained his health, strength and vitality by losing 60 pounds and managing to keep it off for over 4 years.

This is why he created Health-and-weight-loss-tips.com, where he shares his passion for health and fitness with others so that they can accomplish the same goals that he has achieved.

There are about a million reasons to lose weight from buying new clothes to reducing heart disease and high blood pressure. Rather than relying solely on the numbers you see on the scale, there is another number that can be a better indicator of health risks, your body mass index.

{Focus on healthy eating so your daily health regimen doesn’t include all of these!}

Knowing your body mass index can help you determine your weight loss goals as well as reduce your risk for certain weight related illnesses. Keep reading to find out more about how your body mass index affects your health.

What Is Body Mass Index?

When it comes to our decision to lose weight, quite often it is based completely on the numbers on the scale and what those numbers mean to us. Typically we choose an arbitrary number that will make us feel better about ourselves rather than a number that is accurate or based on science.

The Body Mass Index (BMI) is a far more accurate way to gauge your total body fat. If you’re curious about how much fact you actually have, compared to how much fat you think you have then you should get a proper measure of your body mass index. This will give you a better idea of how much weight you actually need to lose to reach your goals.

Calculating Body Mass Index

Calculate your body mass index to find out where you fall on the scale of obesity. There is a simple formula for calculating your BMI that requires you to have an accurate measure of your height and weight. Of course there are plenty of BMI calculators on the web, but since this is your weight loss it is important that you know how to do it on your own.

According to the Centers for Disease Control and Prevention (CDC), the formula for calculating your body mass index is as follows:

Pounds & Inches – [Weight/Height²] x 703=Body Mass Index

Kilograms & Meters – [Weight/Height²] x 68=Body Mass Index

It’s important that you have access to the BMI formula just to make sure all those online BMI calculators are doing it right.

Calculate your body mass index using one of these formulas so you can find out where you are on the scale of obesity.

BMI Range

The range for your body mass index lets you know where you fall on the weight scale. There are four weight statuses on the range; underweight, normal, overweight and obese. Your BMI number will let you know exactly where you fall within this range, so that you can do what you need to get to a healthy body mass index if necessary.

You are considered underweight if your body mass index is 18.5 or below, and while that seems like the kind of problem to have for those of us struggling to control our weight, it can have its own set of health problems. Your body mass index is within the normal range if it falls between 18.5 and 24.9, and with a well balanced diet and regular physical activity you can keep it within normal range.

If you fall into the overweight range that means your body mass index is 25 to 28.9 and you need to work to get it down within normal range. Those with a BMI of 30 and higher are considered obese and also need to work to get to the normal weight status.

{It’s never too late do something to decrease your body mass index!}

At Risk Health

There are many reasons aside from simply looking better that you should work hard to get and keep your body mass index within a normal range. Your chances of succumbing to weight related illnesses are increased as your body mass index is increased.

Heart disease is fairly common among the overweight and obese, as is high blood pressure and diabetes. In fact it is estimated that a body mass index over 30 can increase your risk of death—from anything—by as much as 150%! When not accounting for family history, the greater your BMI, the greater your risk of heart disease, blood pressure and diabetes.

The bad news however is that your health risk isn’t just limited to the 3 big illnesses associated with having an excess of body fat. Your risk of high cholesterol, which doesn’t only affect the overweight or obese, is increased with a higher body mass index as is stroke.

Other risk factors associated with a higher BMI include; respiratory problems, gallbladder disease, sleep apnea as well as certain types of cancer.

Reaching A Healthy BMI

There is good news however, about what you can do to reduce your body mass index and decrease your risk for certain diseases. Follow these tips for a lower body mass index and an overall healthier you:

• Adopt a low-fat diet: Foods lower in fat will help you store less fat in your body and keep your cholesterol low, which over time will cause fat loss.
• Exercise Regularly: Frequent physical activity has been linked to a decrease in heart disease as well as a reduced risk of death from heart disease or stroke, according to a 2006 study in the European Journal of Cardiovascular Prevention and Rehabilitation.

{Learn to create low fat meals so you can reduce your overall body fat.}

• Reduce Caloric Intake: By eating fewer calories each day you can not only stop weight gain but begin to lose weight as well. When you only give your body the calories it needs to perform basic functions then there are far fewer calories left over to get stored as fat. And the more you reduce your caloric intake, the more fat you’ll burn through regular exercise.
• Become more active: Losing fat isn’t just about exercising; it is about leading a more active life in general. Take up a hobby (or two) that requires you to do more than type updates online or press buttons on a video game controller. Instead of driving to the supermarket, spend a few hours walking around a Farmer’s Market or take a walk in the park.
• Learn to love produce: Developing a healthy relationship with fruits and vegetables will not only help you lower your body mass index, but it will also keep you healthy and keep those health problems at bay. Fruits and vegetables are packed with essential vitamins and nutrients that foster good health.

Lowering your body mass index will help you find a reasonable weight loss goal as well as a realistic plan so you can achieve it. The healthier you are, the easier it will be for you to stay proactive regarding your health and weight.

Do you find it difficult giving up sugary desserts and salty snacks? Read our Eat Stop Eat review of Brad Pilon’s intermittent fasting program for tips on reducing your body mass index.

Finding motivation to do most things requires the ability to see the big picture, yet when it comes to working out finding motivation can be as difficult as finding water in the dessert. If you don’t like physical activity, convincing yourself to workout when you don’t want to is a difficult enough task. So how do you find the motivation to workout when you don’t want to?

{A few days of exercise could mean fewer trips to see your Doctor!}

For many of us this means a little tough love, and maybe even a bit of name calling. The point however isn’t to use what someone else uses as motivation, but to find what motivates you and use that to get over that workout hurdle.

Scroll down to find out how to motivate yourself to work out!

Big Picture

I find that one of the best ways to motivate yourself to get up and workout is that it will help you reach your weight loss goals much faster than not working out. Unless you’re a fitness fanatic, which I am not, then you usually have to remind yourself why it is that you need to workout. Some days I find the thought of pulling on yoga pants downright deplorable then I remember how much I hated those extra pounds.

For most of us a workout is a necessary evil that we endure for the results. But guess what? Those results are why we all eventually love working out, well the result and the endorphins!

The point is that your weight loss goals will be easier to attain with exercise. Sure you can simply try to cut 3,500 calories from your diet each week but how possible is that given your current diet? Cut a few calories and burn a few and you just might get to enjoy some of the foods you still love like cake and pop!

Your Health

It’s no secret that if you need to lose a few pounds you should also be concerned about your health. Being overweight or obese can cause more health problems than most of us like to talk about; hypertension, diabetes, stroke and heart attack just to name a few.

Regular exercise, whether playing a sport or simple weights & cardio, can reduce your risk of these as well as other weight related illnesses. The next time you look for excuses not to workout remind yourself that your health and life just may depend upon it!

New Wardrobe

This may not be such a motivating factor for the fellas, but for us ladies nothing motivates us more than a shopping trip! As shallow as some people may find it—you know who you are—the idea of buying new clothes to start a new chapter of our lives is a great reason to hop on the treadmill or do a few laps in the pool.

{New clothes makes your weight loss seem real, and you can wear what you never could before!}

It’s no secret that the bigger you are, the harder it is to find fashionable and age appropriate clothes. Regular exercise will help you burn fat and tone your muscles so you can wear the clothes you want to wear instead of the clothes you have to wear for lack of choice. Next time you hit the snooze button on your workout, simply look in the closet for all the clothes you hate to wear or open a magazine for all the clothes you long to wear!

Confidence

The next time you look in the mirror displeased or depressed about your current physical state, bottle up that feeling and remember it when you decide to slack on your workout. Even 30 minutes of cardio or strength training will make you feel more confident about yourself regardless of the outcome. Being proactive in your weight loss gives you greater confidence than sitting on the sofa with a ‘woe is me’ attitude.

The more you workout the more confident you’ll feel about your ability to lose weight and keep it off. As your confidence grows so too will your motivation to keep working out.

Naughty, Naughty!

Ah sex, it’s the reason most of us do most of the things we do. We want a good job so we can have money to take out the best looking mate, guys want sports cars to get the hottest girls and we ladies want to be thin so we can snag the studliest of the studs!

{Giving your bed more of a workout should make you want to workout more!}

If that’s not motivation enough for you, consider that the more you weigh the less satisfied you probably are with your sex life. Most of us could use better, more exciting, longer lasting sex and getting physically fit puts you closer to getting what you want. Working out can help you get in the condition for great sex, but you’ll have to find the creativity on your own!

Kate Manigold is an extensionist and animal activist in the Toronto area. In addition to her extensive experience with coconut water for weight loss, Kate has recently launched a company that specializes in cruelty free feather hair extensions called Picasso© Hair Feathers. Go to Picasso Hair Feathers to learn how you can get in on the latest fashion trend without sacrificing animals for their feathers!

If you’ve been looking for a way to add more leafy greens to your diet but you don’t like cabbage or spinach, then give Swiss chard a try. This vitamin rich leafy green has a unique flavor that you might just love.

{Avoid eating the big part of the colorful stalks as they are quite tough.}

The best thing of all about Swiss chard is that you can enjoy it in something other than a salad! Keep reading to find out what Swiss chard nutrition facts can add to your daily diet.

Major Nutrients Found In Swiss Chard

Swiss chard nutrition facts offer exactly what you would expect from a dark leafy green. It is incredibly low in calories, salt, fat and cholesterol so you can reduce your calorie intake for weight loss. Swiss chard is low in sodium with small amounts of carbohydrates and fiber.

Swiss chard is also a nutritional powerhouse, providing you with more than 100% of your recommended daily value of vitamin A and more than 100% of your daily value of vitamin K. Swiss chard is also a significant source of vitamin C and potassium. So while you’re not getting a lot of calories, you will get lots of nutrients.

Selecting/Storing

When making your way through the produce section of your supermarket, look for Swiss chard in the chilled section where many of the greens are located. Select Swiss chard that has a vivid green color with crisp and unblemished stalks. Avoid leaves that are brown or yellow as the flavor will be compromised with them.

Store your Swiss chard in the refrigerator for up to 5 days. Avoid washing Swiss chard prior to storing it, wash it before eating it. Store Swiss chard in a large freezer bag. Make sure you remove as much air as possible from the bag before sealing it to keep the chard fresh when you’re ready to eat it!

Eat It With:

Swiss chard can be eaten with a wide variety of foods, but if you’ve never worked with it, it can be used in any way that spinach is in dishes. Add Swiss chard to pasta and garlic, use it in lasagna or simply sauté it with garlic and onions for a low calorie side dish.

{Enjoy a vegetarian pasta dish with plenty of nutrients–thanks to Swiss chard!}

Add leafy greens to your morning by adding chopped chard to your omelet or frittata. If you’re a simple eater, boil Swiss chard in salted water and add with your favorite lean protein.

Burn Off Calories In Swiss Chard

To burn off the calories in 1 cup of Swiss chard, you would need to do:

• 1 minutes of bathing the dog.
• 2 minutes of cleaning gutters.
• 2 minutes of surfing.

“Exercise and temperance can preserve something of our strength in old age.”

This quote by Cicero may be more factually accurate than any of us ever thought, especially considering what new scientific evidence reveals about muscle memory and muscle frailty in old age.

{Getting your killer biceps back is just a matter of hitting the weights again!}

With science on your side you can stop using tired old excuses to get out of exercising because your body remembers the good old days when your muscles were toned, which means getting back there isn’t as difficult as you think.

Keep reading to find out why your muscles may remember their old form!

What Is Muscle Memory?

In traditional fitness terms muscle memory refers to your muscle’s ability to remember certain movements that are performed repeatedly. Most often it is used to describe why over time certain physical activities become easier and less effective for muscle building. But in general it is used to describe any physical activity with which our bodies grow accustomed.

Today when we talk about muscle memory though we mean the ability of your muscles to remember how physically fit they used to be.

The notion that muscles have memory has always been controversial. Some bodybuilders and fitness trainers have sworn for years that muscle memory is real and that it can help you rebuild muscles are long periods without working out. On the other side of this argument are those who think that muscle memory is complete bollocks.

Now, science is on the side of fitness trainers and bodybuilders. According to a new study published in the Proceedings of the National Academy of Sciences, muscles remember their former fitness, making it easier to bounce back for those who in the past have been in good physical shape. This means that if you were an athlete in high school or college but life got in the way, it isn’t too late to get those muscles back in to shape.

The Science

We have all heard the term ‘muscle memory’ but if you’re like me you probably had no idea what that really means. Muscles aren’t people or independent entities, how can they remember anything?

As it turns out the muscle’s memory is stored in nuclei which contains DNA, and that memory is multiplied during exercise. It was once thought that those nuclei got lost when you stop working out for a long period of time, or your muscles begin to atrophy, but the August 16^th study has found otherwise.

What It Means

This is good news for most of us who were very physically active at some point in early adulthood, because it means its never too late to get back in shape. As it turns out having been in good shape at some point earlier in life makes it that much easier to get back into shape when you want or need to.

That extra nuclei that contains DNA creates a muscle memory that allows your muscles to “bounce back” when you restart a weight training program. This doesn’t mean that you won’t experience muscle soreness when getting back in shape; it simply means that your muscles will quickly remember their former selves and begin to increase the nuclei in case you stop again.

This muscle memory study presents good news for most of us. Although losing weight is still an uphill battle, that battle is more mental than physical. Because muscle memory is real you never have to feel depressed about your ability to get back into shape. If you can control your diet, your body will help you get back into shape.

What is even more compelling is that this study provides good news for all of us as we age. Research has indicated that this muscle memory can be effective to help stave off frailness in the elderly. Although our ability to build muscle mass decreases as we get older, building muscles in our early life can decrease how much muscle mass declines in old age.

{Muscle memory isn’t just for bodybuilders, get your old muscles back whatever they look like!}

What you should take from this is that working out regularly, even if not to increase muscle mass, can make it easier to get back in shape and slow down muscle decline as we get older.

Your Physical History

The key to muscle memory and the ability of your muscles to get back in shape after a long period of dormancy is directly related to your previous history of physical activity. This does not mean that unless you were an extremely ripped bodybuilder, muscle memory won’t work for you. But if you had muscle definition in the past, then your muscles contain nuclei that will allow them to quickly return to previous shape.

If however you have gained a lot of weight since your physical glory days, it will take longer before you can actually see those results. Just like with anyone who has a significant amount of weight to lose, seeing the results of strength training will require burning off the fat through cardio exercise. This is why so many people don’t believe that muscle memory exists, but getting back in shape takes more than lifting a few weights.

Getting Back In Shape

The information revealed in this study does provide compelling and motivating reasons to hit the gym again, but your weight loss and fitness goals must also be taken into consideration before you begin any weight loss program.

Your weight will always be a factor in how quickly you begin to see the results of muscle building, even when you begin to feel the effects immediately. You may be able to open a jar without assistance or lift more weights after just a few days, but you don’t quite see the sculpted muscles you were hoping for.

This muscle memory study doesn’t change what you need to do to lose the weight so your muscles are visible. You need a regular cardio workout along with a well balanced diet in order to lose fat. A well balanced diet will help you reduce your calorie intake to melt the fat away, while your weight training will keep sculpting muscles so you have a beautiful and toned body when your weight loss goal has been reached.

If you’re like most people and find it difficult to control your calorie count, then read our Eat Stop Eat review to find out if intermittent fasting can help you shed the excess fat.

Are you sick of hitting the gym for your traditional humdrum weights and cardio workout? Do you dread a workout that no longer challenges your muscles or your mind? If you answered yes to these questions then you may need to add a bodyweight exercise program to your regular workout regimen.

{The tuck jump will tone lots of muscles and help you work up a sweat!}

Bodyweight exercises are an effective way to infuse life into your exercise programs so you don’t give them up due to boredom. These exercises are also a great way to improve strength and tighten your body so keep reading to find out which bodyweight exercises you should be doing.

What Are Bodyweight Exercises?

Bodyweight exercises are considered strength training exercises, so you don’t have to worry that you won’t get in any muscle building and strength training. The difference between bodyweight exercises and traditional strength training exercises is that rather than free weights, your body is what is used to create resistance.

Just like with traditional strength training exercises, the results are found within the repetitions. It is in the repetitions where you see your muscles being sculpted into a beautiful shape that allows you to have the body you’ve worked so hard to gain.

Bodyweight exercises are also ideal because they make exercise accessible for those who would like to be proactive in weight loss and fitness but don’t have the money or time for expensive gym equipment or memberships. What’s more is that if you don’t quite feel comfortable exercising in front of a gym full of people, bodyweight exercises allow you to workout in the comfort of your home.

The more you progress in performing bodyweight exercises the greater your balance and flexibility will become, which will help improve your ability to be physically active.

Balance

To work your thigh and buttock muscles, do the one leg balance. This exercise is quite simple to perform, all you have to do is balance yourself on one leg for as long as you can. Be sure to inhale and exhale as you balance to stay still.

If you find that simply standing on one leg is too easy, you can turn this into a one leg squat, by dipping down and squeezing your inner thighs and buttocks to bring you body back up to standing position. Hold the balance for 30 seconds or perform 14-16 repetitions and then perform the same exercise on the other leg.

Wall Squats

Stand about 2 feet from a wall with your feet planted firmly on the ground, and your back against the wall. Slide your back down the wall until your knees are at a 90 degree angle and hold this position for as long as you can.

{The technique is the key to success with wall squats.}

Take slow deliberate breaths to allow yourself to hold this position longer. If you can no longer hold this position while also maintaining the proper form, then take a break and get back into this position and hold. This is a great conditioning exercise for running, skiing and tennis as well as a host of other sports.

Tuck Jump

The tuck jump is an exercise intended to help develop or improve explosive power. Before you perform this, or any other bodyweight exercises it is important to do a full warm up.

To perform the tuck jump begin with your feel shoulder width apart and your knees slightly bent. Squat down as is performing a squat and when you’re down, jump straight up bringing your knees to your chest in the air. Grab your knees (if you can) at the top of the jump.

Let go of your legs and control your landing to avoid injury. You should come down in the squat position, prepared to repeat this motion.

When you do tuck jumps do not perform them on concrete, instead find soft flat surfaces like a mat or the grass.

Reverse Crunch

If you’re sick of traditional crunches and sit ups then try the bodyweight exercise known as the reverse crunch. Not only will the reverse crunch strengthen and tone your abdominal muscles, according to a 2006 study published in the journal Physical Therapy, but it will also help you focus on balance.

To do the reverse crunch, lie on your back with hands out to the sides. Bend your knees and bring them towards your head, exhaling as you complete the movement. Your hips should lift slightly from the floor but make sure you don’t rock as this can lead to injuries. Hold the position for 1 to 3 seconds and repeat this move. Complete 10 to 15 repetitions, and as many as 3 sets.

Mountain Climbers

Some bodyweight exercises can be just as grueling as lifting a ton of weights or doing an hour on the treadmill. The mountain climber is one such body exercise. When performing this bodyweight exercise, maintaining the integrity of the movement is essential to avoid injury, especially to the back.

Starting position for the mountain climber bodyweight exercise is on your hands and knees in a sprinter’s position. Place your hands on the ground firmly and run in position for as long as you can. Keep your back straight throughout this exercise. If you have trouble with this, set a timer for 30 seconds and run in place until the timer buzzes and repeat several times.

Squat Thrusts

Squat thrusts are another bodyweight exercise that can improve explosive movements that many athletes rely upon.

Start squat thrusts with feet together in a standing position. Squat down and put your hands on the floor on the inside of your feet. Jump your feet backwards so you land in traditional push up position then jump your feet back near your hands and stand up. This is the full motion of the squat thrust, so starting and ending position is standing up with feet flat on floor.

{This bodyweight exercise targets a variety of muscles.}

Perform up to 3 sets of squat thrusts, and between 14 and 16 repetitions. If you can’t do more, slowly add more repetitions with each set until you can perform at least 14 reps.

Getting your body tight and toned so you can show off your hard work doesn’t have to mean lifting weights. Bodyweight exercises are sufficient to help you tone muscles and many of these exercises like mountain climbers and squat thrusts will also get your heart pumping.

If you can’t get in a full 30 to 45 minutes bodyweight exercise plan, break it up and perform them several times throughout the day until you have completed a proper bodyweight exercise regimen.

If you’re a do-it-yourself kind of dieter then you’ve probably been looking for a way to eat less sugary and salty foods. Read our review of Brad Pilon’s Eat Stop Eat to see how intermittent fasting can help you lose weight more effectively.

You don’t have to wait for the holidays to roll around to enjoy a handful of cranberries. Although often relegated to Thanksgiving and the days after, there are plenty of reasons to add more cranberries to your diet.

In fact eating whole cranberries can be better for your heart and liver than cranberry food and beverage products. Keep reading to find out how many calories are in cranberries!

Major Nutrients Found In Cranberries

If you’re someone that claims that there’s no fruit that you enjoy, then give cranberries a try. The calories in cranberries are very diet friendly—just 44 calories per cup—which makes an ideal low calorie snack.

But in addition to the nutrients you see in the above cranberry nutrition facts, cranberries also provide you with a significant amount of fiber, vitamins C & K and even manganese. These nutrients are responsible for fighting cancer as well as anti-oxidant and anti-inflammatory properties, which mean cranberries are a great way to maintain your overall health.

When you factor in these health benefits with the fact that cranberries are low in fat and sodium and are cholesterol free, there’s no reason not to add a cup of cranberries to your fruit intake.

Selecting/Storing

Cranberries are in peak season from October through December, but in some areas they are available all year long. When selecting cranberries, choose cranberries are deep red (not pink) in color. They should be plump and firm, avoid soggy and discolored cranberries.

When storing cranberries, rinse them first and remove any soft and discolored berries before storing in an air tight container or bag. Cranberries that are fresh can be stored in the refrigerator for up to 3 weeks or frozen for more than a year.

Eat It With:

You can do much more with cranberries than make your beloved grandma’s cranberry sauce, although that’s not a bad idea either. Add a handful of cranberries to your salad or give your fruit salad a burst of zest with a cup of cranberries.

{Turn your banana bread recipe into delicious cranberry bread.}

Use the sweetness of cranberries to create muffins, pies, cobblers or breads, or toss them into the blender for a uniquely flavored breakfast smoothie. When entertaining guests, toss fresh cranberries with a few roasted nuts for a quick and easy crowd pleaser.

Burn Off Cranberries

To burn off the calories found in 1 cup of cranberries, you would have to do:

• 9 minutes of housework.
• 4 minutes of water jogging.
• 9 minutes of sailing.

The link between water and weight loss has been proven time and again yet most of us still fail to drink enough water each day. Drinking more water has very little to do with pleasing your palate, although many people do find water quite delicious; it is about keeping your body hydrated so that it can function properly.

{Drink a glass of water before you pick up knife & fork and you won’t eat this whole meal!}

The best way to make dieters understand why water is such an essential part of weight loss is to show them, so keep reading to find out if drinking water helps you to lose weight.

Appetite Suppressant

Water can help you lose weight because it can help you reduce the amount of calories you consume each day. Water has no calories yet it fills your stomach, leaving less room for you to overeat.

By drinking a glass of water before each meal you will consume significantly less calories than if you don’t drink a glass of water before each meal, according to a 2010 study published in Obesity. Another study found that those who drank 2 cups of water right before a meal ate as many as 90 fewer calories, which is a great way to eliminate more calories from your diet while also drinking more water.

Rather than filling your belly with empty calories from soda or sugary artificially flavored juices, drink a glass of water (or two) before each meal and see how much less you consume. This is an especially good tip for weight loss if you have trouble controlling how much food you eat at one sitting.

Thirst & Hunger Cues

Water is also a great way find out if you’re hunger is hunger or if its thirst. This may be news to some of you but your body doesn’t have different signals for hunger and thirst, and if your mouth isn’t dry then you have no way of knowing that those hunger sensations are actually thirst. Drinking water can help you to lose weight by helping you figure out when you need a sandwich and when you need a tall glass of water.

Next time you’re feeling a snack attack hit, have a glass of water and see if you still feel like eating something. You’ll find that more often than not your body is in need of more delicious calorie-free water, not more food. Soon you’ll notice the difference when you look in the mirror and step on the scale.

Since most of us don’t drink nearly as much water as our bodies would like, it’s difficult to know the difference between hunger and thirst. And if you have a diet that’s high in salt, you probably need to drink a lot more water than you think.

Dehydration Slows Fat Burning

You regularly do your hour in the gym or on the treadmill but you haven’t noticed much different and you’re wondering why. Well for starters it could be that energy or juice drink you reach for after your workout. Forget endless plastic bottles of that colorful stuff and reach for a bottle of cold clear water.

After and during these intense workouts your body needs water to burn calories efficiently and when you’re dehydrated fat burning slows down because your body needs to focus on more important bodily functions. This is why your personal trainer, workout buddy and aerobics class instructor is constantly reminding you to stop for a swig of water if you need it. Drinking more water can literally help you lose weight by making your body burn calories more efficiently.

{Drink more water and you might be able to hit the gym more frequently!}

More Exercise

That fatigue and muscle soreness you feel after a long exercise routine may be from dehydration. How many times have you felt so sore after a long workout regimen that several days, even a week goes by before you hit the gym again? That kind of break from physical activity can slow down your efforts to lose weight, but drinking more water can reduce the joint and muscle soreness you feel.

This doesn’t mean that you won’t feel any soreness, after all no pain no gain as they say. But it does mean that more water will make those muscles hurt less so you only need a day to allow your muscles and joints to recover before putting them back to work again. Drinking more water will allow you to maintain a regular exercise schedule for effective fat burning and weight loss.

How Much Do You Need?

The question you probably have now is “how much water do I need” and that is the million-dollar question. Most of us try to adhere to the old standard 8 eight ounce glasses of water each day, but truthfully listening to your body is the only way be certain you’re getting enough water.

If you’re an active person who works out 5 or 6 days each week then you’ll need more water than someone who works at a desk and leads an inactive life. Weight loss is about connecting with your body so you can recognize cues like when you’re hungry or thirsty or when you’ve had enough food. Monitor your water intake to see how much you need to no longer feel thirsty or simply make sure you’re not getting dehydrated.

{Listen to your body to know how much water you need.}

There are so many factors that determine how much water each individual person needs that it’s virtually impossible to give you an exact number of ounces. But looking at your urine is a good indicator that you’re getting enough water or that you need more water. You’re getting enough water if it’s a light yellow color without much odor and you need more if you see a dark yellow color and pungent odor. Keep in mind though that vitamins and other medications may change the color as well.

Drinking More Water

If you’re wondering how to get more water in your diet without eliminating the other drinks you love the answer is simple: reduce the amount of those other calorie filled beverages. Replace one can or bottle of pop with a glass of water. And instead of having multiple cups of coffee, have a glass of water.

Eat more fruit and vegetables as another way to add more water to your diet. Drinking water is a great way to help you lose weight so you may have to reduce other drinks to help you reach your weight loss goal.

Intermittent fasting is a great way to help you control how much you eat, read our review of Eat Stop Eat to find out more!

Liquid diets for weight loss have become popular again thanks to celebrities like 50 Cent and Beyoncé. Unfortunately these celebrity dieters don’t tell you the whole story about the advantages and disadvantages of a liquid diet for weight loss. But today, you’ll learn enough to make you own decisions about choosing a liquid diet.

{The Lemonade Diet is one of the most popular liquid diets for weight loss.}

If your goal is to lose weight and keep it off you may discover that a liquid diet isn’t for you, however for many it is a means to lose a few pounds very quickly. Keep reading to find out if a liquid diet for weight loss actually works.

What Is A Liquid Diet?

A liquid diet is just as it sounds, juices and water replace all meals and snacks. Although there are many different types of liquid diets, they all consist of some form of liquid meal replacements. The Master Cleanse acts as a detox diet as well as weight loss program, but it consists of a mixture that includes fresh lemon juice, water and paprika.

How Does It Work For Weight Loss?

The reason that many people turn to a liquid diet for weight loss is because it is a guaranteed way to create a calorie deficit for weight loss. Since successful weight loss requires you to burn more calories than you consume or to simply eat 3,500 fewer calories each week, a liquid diet is an effective way to achieve this.

{Choose any fruit or veggie combo you want on a liquid diet.}

Liquid diets fall into the category of a very low calorie diet (400 to 800 calories per day), which is not a healthy way to lose weight but since the calorie count is so low you will lose weight.

Benefits of a Liquid Diet

There are some benefits to choosing a liquid diet for weight loss, particularly if you have struggled to lose weight in the past. Because there are no complicated rules to liquid diets, it is a diet that is easy to follow. Replace all solid food meals with juices, the amount of juice is determined by which liquid diet you choose.

If you have difficulty controlling your calorie intake then a liquid diet makes it arguably easier to create a calorie deficit. Although it should be noted that if you overeat or have problems controlling what you eat, going off of food completely may be an impossible task.

Quick weight loss is yet another benefit of a liquid diet for weight loss. Because of the extremely low calorie count of liquid diets you will lose plenty of weight quickly, however it may not be the kind of weight loss you want.

Many people choose to go on a liquid diet not for weight loss, but rather to remove toxins from their system. This is a legitimate reason to choose a liquid diet, however your body has its own internal detoxification system that will do this properly if you follow a healthy well-balanced diet.

Drawbacks

As with many diets promising quick weight loss there are a number of drawbacks associated with a liquid diet for weight loss. First many physicians suggest rather than a liquid diet, you should simply eat the vegetables and fruits in their natural state. By consuming whole fruits and vegetables you will get the same effect—weight loss—but you’ll also get fiber, which means increased fat burning during the digestive process.

Many liquid dieters find their energy levels significantly lower during a liquid diet than on a solid food diet. This means that it is quite unlikely that you will have the energy required to perform regular exercises to keep your heart healthy and muscles formed. Although it is possible to lose weight without exercise, it isn’t suggested as a liquid diet isn’t providing you with a sufficient amount of nutrients.

Perhaps the biggest drawback of a liquid diet for weight loss is the high rate at which the weight is regained. A 2008 study published in the journal Obesity found that those on a very low calorie diet, such as a liquid diet, lost more weight during the early phases of the diet than those who relied on diet and exercise but they also gained more weight back than those who chose traditional methods of dieting.

In addition to the rate at which weight is regained, on a liquid diet for weight loss you are simply losing fluid not fat, which is what you’re after for weight loss. This means that a liquid diet can only take you so far in your weight loss quests, which is why many liquid dieters are those who need to lose 15 pounds or less.

The lack of nutrients associated with a liquid diet is one more drawback of choosing a liquid diet for weight loss. Depending on the liquid diet you’re on you may not get enough calcium in your diet. Other essential nutrients like those from animal food products will also be missing from your diet.

Liquid Diet Variations

Liquid diets, like all diets come in several different variations. The most common liquid diet is the juice diets where you drink fruit and vegetable juices in place of meals. Some other liquid diets have stricter requirements such as the Lemonade Diet where you add freshly squeezed lemons to water.

{Shakes allow for more nutrients on a liquid diet.}

Other liquid diets allow a little more variety, requiring juice, water and shakes as part of a diet. This type of liquid diet for weight loss provides you with greater nutrients because you can add whey protein to shakes and get plenty of calcium from milk.

Not For The Long-Term

The most important thing to understand about liquid diets for weight loss is they are temporary weight loss plans not intended for long-term use. Unless under the supervision of a physician you should not even consider a very low calorie diet, much less for a sustained period longer than a few weeks. In the long run liquid diets can cause constipation or diarrhea but also such a low calorie intake will force your body to store more fat, which is pointless if your goal is to lose weight.

There are other ways to get your calorie count and food intake under control for successful weight loss. Learn how to control your food addiction by reading our review of Brad Pilon’s Eat Stop Eat.

Anyone who’s been on the roller coaster known as weight loss knows that it requires 2 things: a well balanced diet and regular physical activity. Most of us have a handle on one or the other; we eat properly and get very little physical activity or we work out regularly and have a poor diet.

{Even small weights can help boost your weight loss.}

The key is to get to a point where these two paths sync up and help you get to the finish line known as successful weight loss. For those of you who eat healthy but don’t get enough exercise or those of you who simply need a few more exercises to add to your workout regimen, keep reading for 7 exercises for weight loss!

Burning Calories

The point of exercising for weight loss is to create the calorie deficit that allows weight loss to occur. Certain exercises and physical activities are more effective calorie burners but the truth is that successful weight loss means finding exercises and activities that you are willing to do.

Find strength training and cardio that you enjoy and are willing to do regularly to lose weight.

Weight Lifting

So many dieters are terrified of lifting weights for fear that they will end up looking like a bodybuilder. It would be great if weight lifting could produce those kinds of results but the truth is that you’d need a good diet and a structured weight training program for that to happen.

Weight lifting is an effective exercise for weight loss because it helps you build muscle, which burns more calories than fat, according to the Mayo Clinic. Weight lifting will also help shape and tone your body so when those layers of fat are gone you’ll look the way you’ve always wanted.

You don’t need to lift 50-pound weights to have an effective weight loss program, you just need to do enough repetitions to burn fat and build muscle. What’s more is that even a light weight lifting workout for weight loss will burn about 250 calories per hour. For perspective consider that an intense weight lifting program will burn and additional 300 calories per hour!

Swimming

If you’re looking for an effective calorie burning exercise for weight loss that isn’t too hard on your body, consider swimming. Swimming is one of the best workout exercises for weight loss because it works nearly all the muscles in the body plus enhances your endurance and improves your heart health.

If you’ve just begun your weight loss efforts swimming is a good place to start because unlike running, it doesn’t place undue stress on your knees and ankles. Start a swimming workout for weight loss until your muscles are strong enough for a land-based workout.

The type of stroke you choose can be a determining factor in how many calories you burn during your workout. The butterfly stroke is the most effective calorie burner, burning more than 1,000 calories per hour!

Old School Aerobics

You didn’t read this subheading wrong, performing aerobics is a great way to burn calories and build muscle for weight loss. If you’re looking for an exercise that gives you a full body workout without the boredom then consider old school aerobics.

Your Jane Fonda spandex is optional, but seeing it through to the end is not! Whether you choose step aerobics or general aerobics you’ll get an intense workout for weight loss that you’ll feel the next day. One hour of general aerobics can help you burn more than 600 calories in an hour, which can help you produce that all important calorie deficit for weight loss.

{Aerobics classes are filled with men and women seeking to transform their bodies.}

Beginner dieters or older dieters may want to consider water aerobics which can produce the same benefits without putting so much pressure on certain bones and joints. Although water aerobics aren’t quite the calorie burner that general aerobics are, when combined with a well-balanced diet it can still be an exercise for weight loss.

Many gyms and recreation centers are offering old school style aerobics classes to get your heart pumping!

Running

It’s no secret that running is at the top of the list of effective workout exercises for weight loss. It improves your heart health, builds muscles and burns a massive amount of calories. Specifically running targets all the thigh muscles so you can thin out that problem area by pounding a little pavement.

When combined with a healthy low calorie diet, running alone can help you produce the calorie deficit you need to lose weight effectively. Whether you run a 12-minute mile or a 5 minute mile, running can burn from 930 calories per hour up to well over 1,600 calories per hour! Of course it will take some time, but the more often you run the more effective it will be as a calorie burning exercise for weight loss.

Cycling

If you hate hopping on a stationary bike and going nowhere then dust off your old bike and strap on a helmet because cycling is a great exercise for weight loss. Being outside in the fresh air isn’t just an ideal way to boost your mood; it’s an incredible calorie burner. Moderate bicycling, which is about 12 to 14 miles per hour can burn 745 calories per hour—more than enough to help you lose 1 pound per week.

If you think you don’t have time to get in one hour of cycling each day then find creative ways to make sure you have time. If possible ride your bicycle to and from work or to the grocery store to pick up just a few items. Run your errands using your bicycle and place a carrying basket on the front or back if you need to pick up items.

The point is that cycling is an amazing exercise for weight loss and if you’re serious about weight loss you will make time for the calorie burning boost you get from bicycling.

Rollerblading

Although the 90’s are over it is still cool to rollerblade, especially if you need to give your fat loss effort a boost. Strap on your in-line skates and safety gear and get ready to build up leg and core muscles while you burn plenty of calories. One hour of rollerblading can burn more than 1,100 calories!

{Grab a friend and do this fun activity to burn calories!}

The way that rollerblades are made requires good balance, which is why your inner thighs and abdominal muscles also receive a great workout in addition to the fat burning. What’s more, rollerblading uses your bodyweight as resistance which helps you improve your bone strength. Just like cycling, rollerblading lets you get a peek at ever-changing scenery so you never get bored with your exercises for weight loss.

Play Sports

If traditional exercises bore you and lead you to give up after a few days or even a few weeks, then consider sports as an alternative exercise for weight loss. Sports keep you interested in the activity and they’re competitive so you’re not watching the clock waiting for your hour of exercise to be over.

Sports like soccer, water polo, martial arts, paddleball and rugby all burn more than 900 calories per hour. By reducing your calorie intake and playing any (or all) of these sports 3 days each week, you can still create a 3,500 calorie deficit so you can lose weight.

Now that you know what you need to do to help boost fat burning, its time to get your diet under control. Read our review of Eat Stop Eat to learn how intermittent fasting can help you control your diet.

Mashed potatoes are a quick and easy way to finish off a meal any night of the week. But with all the recent demonizing of carbohydrates many people have sworn them off completely.

{The calories in mashed potatoes have been exaggerated and you’ve been missing out!}

The truth is that there are not as many carbs in mashed potatoes as low carb dieters would have you believe. In fact the calories in homemade mashed potatoes aren’t quite as high as you might think either, so keep reading to find out more about mashed potato nutrition facts.

Major Nutrients Found In Mashed Potatoes

As you can see one serving of mashed potatoes has just 119 calories, which is diet friendly. Add a simple serving of salmon and you’ve got yourself a low calorie meal that’s more than satisfying.

Homemade mashed potatoes with a little milk and butter have quite healthy nutrition facts as you can see. These potatoes are low in fat and cholesterol and with a little unsalted butter you can reduce the 15% of recommended daily value of sodium by at least a few percentage points.

Thanks to the potatoes you’ll get a healthy serving of fiber along with a good helping of protein and calcium. With mashed potato nutrition facts this friendly you’re probably wondering what all the fuss was about!

Selecting/Storing

The best way to enjoy the calories in mashed potatoes is to make them at home. Choose healthy looking potatoes without black spots or green flesh. Make your mashed potatoes with any type of potato you like, although Russet potatoes are most popular.

Store mashed potatoes in an airtight container in the refrigerator for up to a week. Add a little milk to the potatoes when you reheat them and they’ll taste as good as the day you made them.

Eat It With:

Enjoy mashed potatoes with a small serving of vegetables and a serving of lean protein for a well-balanced meal that will help you lose weight.

{Use your mashed potatoes to top off a delicious shepherd’s pie!}

Mashed potatoes go well with a wide variety of dishes, including shepherd’s pie and chicken.

Burn Off Mashed Potatoes

To burn off the calories in 1 serving of mashed potatoes, you would need to do:

• 10 minutes of circuit training.
• 15 minutes of low impact aerobics.
• 24 minutes of sky diving.

If you’re a shrimp lover who hasn’t made the leap to sushi lover yet then start with the triple threat shrimp roll. As the name indicates this sushi roll has shrimp all over the place!

Made with tempura shrimp and chilled cooked shrimp on the inside and avocado slices and shrimp on the outside, the triple threat shrimp roll is so delicious the only question you’ll have is how many calories are in this roll?

Keep reading for the answer!

Major Nutrients In Triple Threat Shrimp Roll

Although the shrimp is the superstar of this sushi roll, it is also the culprit for the 510 calories found in this tasty roll. You shouldn’t feel bad however if you want to indulge in this roll, just do a little diet shuffle and reduce calories in another meal.

Thanks to the shrimp there is a lot more to look out for with triple threat shrimp roll nutrition facts. This roll is high in fat, cholesterol and sodium, which can wreak havoc on any weight loss plan if the proper planning isn’t done. When you see nutrition facts like this don’t automatically think you have to avoid it, just find a way to enjoy it without going over your allotted calorie count.

The good news is that the triple threat shrimp roll has plenty of fiber, protein and carbohydrates. This can help you burn additional calories, stay energized throughout a busy day or intense workout, and provides you with essential nutrients your body can’t produce like omega-3 fatty acids.

Selecting/Storing

The triple threat shrimp roll will be prepared fresh because it contains shrimp tempura on the inside, which is a fried shrimp that’s warm. Just make sure the shrimp looks and smells fresh and then enjoy!

Store the triple threat shrimp roll in the refrigerator for up to a week in an airtight container. Because the shrimp is cooked this roll will last longer in an airtight container.

Eat It With:

The triple threat shrimp roll is served with soy sauce, pickled ginger and wasabi paste but many sushi restaurants offer specialty sauces on top. Choose wisely what accompanies this roll because with the high calorie count in the roll, you don’t want to end up with a 700-calorie meal.

Keep a tall glass of water nearby when you eat this roll. With nearly 40% of your recommended daily value of sodium you’ll want to stay hydrated.

Burn Off A Triple Threat Shrimp Roll

To burn off the calories in a triple threat shrimp roll, you would need to do:

• 73 minutes playing badminton.
• 85 minutes of water aerobics.
• 102 minutes of light calisthenics.

When you want a no-fuss no-muss sushi roll then order the simple salmon roll. Made with bite size chunks of salmon, nori and white or brown rice, a sushi roll couldn’t be simpler. These clean fresh flavors will satisfy your appetite and keep you energized the rest of the day!

Keep reading to find out how many calories are in a simple salmon roll!

Major Nutrients Found In Simple Salmon Roll

If you like to eat light but hate worrying about counting calories then you’ll be pleased to know that the simple salmon roll has just 210 calories. That’s enough to enjoy a glass of wine and still create a calorie deficit for weight loss.

In addition to having very few calories, the simple salmon roll is low in fat, cholesterol and even sodium. This lets you enjoy sushi quite regularly without running an extra 30 minutes out of guilt. The protein content in a simple salmon roll is just what you want to see, at 11 grams.

What’s more is that the salmon is a healthy source of omega-3 fatty acids, an essential nutrient your body needs to stay healthy.

Selecting/Storing

Choosing a simple salmon roll is quite easy; just make sure the salmon is brightly colored and fresh in smell. The best way to guarantee this is to get the simple salmon roll made as fresh as possible. Whether you get it from a sushi restaurant or the sushi bar at your local grocer’s, make sure the roll is mad when you order it. This will give it a longer shelf life if you aren’t planning to eat it right away.

Store the simple salmon roll unwrapped, in the refrigerator for up to 3 days. If the simple salmon roll has been opened then do your best to finish it before the day ends. This will make sure you still get to eat a yummy roll without getting sick!

Eat It With:

Eat a simple salmon roll with the traditional sushi trio. That is all you need to enhance the flavor of the salmon. Combine the soy sauce with the wasabi paste and dip each piece of the simple salmon roll in it, then eat the pickled ginger between each bite as a palate cleanser.

Because the simple salmon roll is low in calories you can enjoy a beverage with calories, but keep the minimum to maximize your weight loss efforts.

Burn Off A Simple Salmon Roll

To burn off the calories in a simple salmon roll, you would need to do:

• 23 minutes of wrestling.
• 35 minutes of ping pong.
• 42 minutes of bowling.

One of the most difficult parts of weight loss can be trying to determine which advice is based on fact and which is meant to fool you into thinking you can trick your body into weight loss. Honestly, the only way to figure out what’s true and what’s fat loss fairytales is to do the research yourself.

{Finding 3 healthy meals is hard enough, 6 is nearly impossible for most of us!}

Many scientific studies will tell you that eating more meals does boost your metabolism while others will say it certainly will not, making the truth even more difficult to find out. Today however we’re going to take a look at the notion that 6 meals a day can boost your metabolism more than your standard 3 meals a day.

Keep reading to find out if this idea is metabolism fact or fiction!

Why 6 Meals?

When I first heard that eating more frequently throughout the day would help boost weight loss efforts my first question was, why 6 meals. Is there something inherently better about eating double the amount of meals I’ve been eating my entire life? And if that’s the key why do so many thin people eat 3 times a day and stay thin?

The basic premise behind eating 6 meals throughout the day instead of 6 is that by spreading out our calorie intake will stimulate the metabolism so that we burn more calories each day. Sounds good, right? Unfortunately there is very little scientific evidence to back up this claim.

The Science

I took a look at several studies on this metabolism myth to figure out how this myth became so pervasive. One of the first studies I reviewed was in the International Journal of Obesity and Other Metabolic Disorders. This study compared dieters eating 6 meals each day or 2 meals each day as well as a morning fast followed by unlimited access to food. This study found no real difference in calorie expenditure, but found that it was delayed on a low meal frequency.

The biggest flaw with this study, however is that 2 meals per day isn’t recommended nor is it the norm for most people. But even with a lower than average meal intake this study found no difference in energy expenditure.

As France Bellisle notes in his article in the Scandinavian Journal of Nutrition, many of the studies done on meal frequency and body weight focus on “nibbling” to prevent weight gain rather than actual eating. Unfortunately nibbling isn’t a healthy way to lose weight, and many of these meal frequency studies compare nibbling to regular meals which isn’t the same because a meal, by virtue of being a meal has more calories than something on which you simply nibble.

By comparing large meals with snacks, these studies infer a metabolic advantage where none exists.

The Missing Link

One of the most important parts of a healthy diet—calorie counting—is the one factor that many of these studies neglect. By counting calories for weight loss you can create a calorie deficit that will allow you to eliminate 3,500 calories from your diet, which equates to 1 pound of fat lost.

This is the main reason many of these meal frequency-metabolism studies are flawed. Of course the group that nibbles all day long will burn more calories than those who ate actual meals, it’s called math. When you take calories into consideration, it become much harder to justify eating 6 meals when 3 meals of the same caloric make up will help you lose weight just as effectively.

{A healthy calorie-controlled meal is more important and more feasible than eating 6 meals.}

Other studies however, like that published by the International Society of Sports Nutrition does include certain caveats for increased meal frequency. Firstly, individuals that lead a relatively sedentary lifestyle will experience no positive difference by increasing meal frequency. Next, they assert that eating more often will not increase resting metabolic rate or your energy expenditure.

What this study did indicate however is that eating more frequently can help decrease your hunger and help you exercise appetite control, but those things can also be done by simply eating 3 well-balanced meals that are properly portioned.

No To 6 Meals A Day?

This doesn’t mean that you can’t choose to eat 6 meals a day; it just means that you shouldn’t expect a massive amount of weight loss simply because you’re eating 6 meals per day. Many dieters find eating that frequently difficult and demoralizing because you spend so much of your day focusing on what you eat. If however you can do it successfully, more power to you.

For most of us however the issue surrounding weight loss isn’t how frequently we eat; it’s how much we eat. By controlling portion sizes and therefore calories, you can have greater control on your weight loss efforts. If you choose to eat 6 meals a day or 3, just make sure you’re consuming the same amount of calories.

If you’re serious about weight loss then you need to know how many calories you need to eat and burn to lose weight. Creating a calorie deficit is the only way to lose weight, and the best method of doing that is a well-balanced diet and regular physical activity.

I find that a simple approach to weight loss provides a greater opportunity for success and 6 meals means planning ahead and bringing meals with you and counting calories. Plus you have to do all that without getting bored of your food choices. Three meals on the other hand allow more creativity, and a little diet shuffle so you can enjoy foods you love without sacrificing your weight loss efforts.

Don’t try to trick your body into losing weight, just make it happen through eating healthy and leading a more active life. Tricking our bodies can lead to temporary weight loss with the subsequent weight gain to follow, whereas proper weight loss can also help you maintain that weight loss when you’ve finally reached your weight loss goal.

This is what you need to do if you want successful and lasting weight loss:

• Strength training exercises
• Cardio
• Create a calorie deficit
• Eat a diet that includes whole grains, lean protein, fruits & vegetables and low fat dairy foods
• Minimize your calorie intake.

With those 5 factors taken care of you’ll start to notice the weight dropping in no time!

If eating for weight loss has you stumped, read our review of Eat Stop Eat to find out how intermittent fasting can help you enjoy a healthier way to diet.

There are a wide variety of sushi rolls that feature either salmon or tuna or tuna and salmon. These rolls are made with many different ingredients, but the big roll is the newest way to enjoy your favorite sushi roll.

The big tuna & salmon roll is made with smooth avocado, tuna and salmon on the inside with white rice and wrapped in nori. This flavorful roll is healthy and simple, perfect for sushi beginners.

Keep reading to find out more about big tuna & salmon roll nutrition facts.

Major Nutrients Found In A Big Tuna & Salmon Roll

Despite their large size the big tuna & salmon roll is quite calorie friendly with just 340 calories per roll. This is the perfect meal to help you eat healthy while creating a calorie deficit.

In fact most of big tuna & salmon roll nutrition facts are quite healthy with less than 10% of your recommended daily value of fat, saturated fat and cholesterol. There is quite a bit of sodium in this roll, mostly due to the nori, but if you’re careful about your sodium intake throughout the rest of the day this shouldn’t pose a problem.

What’s most enticing about the big tuna & salmon roll is that it has a healthy amount of fiber, carbohydrates and protein to help you lose weight. This is a perfect pre or post-workout meal!

Selecting/Storing

Selecting a big tuna & salmon roll is easy because it should be made to order. Some sushi restaurants may add other ingredients to this roll so ordering fresh can ensure you get the ingredients you want inside this roll.

Store the big tuna & salmon roll in the refrigerator for up to 2 days in an airtight container. The longer you wait to eat it the less fresh it will taste.

Eat It With:

This big roll is served with traditional sushi condiments; wasabi paste, soy sauce and pickled ginger. Use these in moderation to avoid a huge increase in calories. A glass of wine is ok to accompany this meal but tea or water would be best for weight loss.

Burn Off A Big Tuna & Salmon Roll

To burn off the calories in a big tuna & salmon roll, you would need to do;

• 24 minutes on the stair machine.
• 49 minutes of tap dancing.
• 48 minutes raking lawn.