Lose Fat

How to Burn Fat and Stay Healthy

from wikiHow - The How to Manual That You Can Edit

Obesity is the second leading cause of preventable death in the U.S. [1] Want to get rid of that stubborn excess body fat? By following the steps in this article, you'll become stronger and leaner. So read on!

Steps

1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day, and you should limit trans fat as much as possible.
2. Strength train, which means weight training in the gym or at home at least 30mins, 2 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.
3. Cut down on processed foods. Stick with all-natural foods, which have little added preservatives and chemicals. If you can’t find it in nature, think twice before you eat it.
4. Cardio exercise! Do interval training on an exercise of your choice (eg. running - warm-up 5mins then do 1min fast, 1min slow continously for 20mins.)
5. Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to keep your metabolism geared up to burn and your insulin levels steady.
6. Aim to exercise at least 3-4 sessions per week, in the beginning. 4-5 sessions per week will be good once you get the hang on exercising.
7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.
8. Do something fun and always think in terms of physical activity. Ask yourself how you can be more active.
9. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.
10. Don't cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.
11. Drink more water. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don't wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.
12. Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by latching on to LDL cholesterol and flushing it out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.
13. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
14. Make some changes. While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.
15. Stay away from fast food, or at least don't eat it as often. It is a far healthier option to cook a nice meal at home.
16. Eat your meals slower. It takes about 20 minutes for your body to know when you're full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.
17. Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.
18. Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you've been fasting for 8 hours will force your body to burn fat instead of calories for energy.
19. It may seem difficult but continuity is what gets you fit and helps you stay fit!

Video

If your battle with the bulge has become a lost cause, these tips will help you turn the tide and finally win the war on flab.

Tips

• Its all about an energy balance, what you consume in with food, must be expended out with exercise if you want to burn fat!
• Be smart about what you eat.
• Be sensible when you exercise.

Warnings

• Make sure you consult a doctor before beginning any type of health plan or exercise regimen.
• When exercising, don't over-exert yourself. Make sure to stop if you really feel like you can't go any longer, breathe deeply, and drink plenty of water. Absolutely stop exercising if you develop a headache or a dry throat; this is a sign of severe dehydration and you should drink some water immediately.

Related wikiHows

• How to Lose 5 Pounds in 5 Weeks
• How to Lose Weight
• How to Lose Weight Safely
• How to Deal With Obesity
• How to Deal With Migraines
• How to Train Your Body

Sources and Citations

1. ↑ Obesity Statistics from obesity.synthasite.com

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Burn Fat and Stay Healthy. All content on wikiHow can be shared under a Creative Commons license.

Lose fat fast

Lose Fat

Lose Fat

How to lose fat

Simple changes to get rid of 100 calories while eating!

Here are the methods,

Breakfast

1. Sweeten your milk with fresh fruit instead of sugar for breakfast 
2. Drink skimmed or semi skimmed milk instead of whole milk.
3. Minimize the platter or glass of water used for your cornflakes or fruit juice.
4. Choose yogurt with sweetener made light-operated.
5. Share with someone your bread instead of completely consume or  keep it for breakfast the next morning.
6. While cooking your egg use a pan without oil and cook it with tomatoes instead of using margarine or liquid oil.
7. To flavor your omlette use onion, mushrooms, spinach and peppers instead of cheese and sausage.
8. While cooking your omlette use one egg and the white of the other egg instead of two whole egg to reduce calories.
9. Instead of fruit jams with sugar, prefer the natural jams with the own taste of the fruits.
10. Select the ones of the made of lean meat instead of normal sausage, bacon. 
11. Prefer the fat free cheese
12. To sweeten your tea, coffee or cornflakes use energy free natural sweeteners instead of normal sugar.
13. While making your sandwich or toast use multigrain bread. 

 Lunch and dinner

1. While cooking chicken or fish, use boiling, baking or grilling methods.
2. To flavor your pasta use the sauce with peppers, zucchini, onion and mushrooms instead of sauce with chop meat.
3. To flavor your salat with tuna fish or chicken, use lemon, vinegar and little oliveoil instead od mayonnaise. If you use mayonnaise, prefer the light ones.
4. To use tuna fish, prefer the ones in water instead of in oil.
5. Put on your sandwich grilled fresh vegetables instead of cheese and meat. 
6. Cook meat without oil.
7. To cook meat, chicken and fish, choose fat-free ones.
8. Reduce the cheese you use while preparing your pizza in half.
9. Prepare your sandwich with the light bread.
10. Prefer light margarine instead of regular ones.
11.  Choose low-calorie meals when you eat out.
12. Use fat free creams instead of normal creams in cook recipes
13. Minimize the serving portion of the breads 
14. Take the layer of fat accumulated over the dishes, soups or sauces before serving. 
15. Do not end your plate at the table completely.
16. Eat your salad without croutons.
17. To flavor your sauces prefer low calorie sauces.
18. Do not eat chicken skin.
19. Reduce your meat servings consumed.
20. Choose low-fat cottage cheese in your salads.
21. Reduce the amount of servings of pasta and rice consuming.
22. Choose grilled mushrooms instead of high calorie garnitures besides the main dishes.
23. Use a tablespoon of vegetable oil when you cook.
24. Eating slowly prevents you from eating more. 

Lose fat, How to lose fat

Lose Fat

Welcome to my lose fat blog. Here you will learn about the most healthy ways to lose fat and tips on how to lose weight, shape your body and calorie burn.