How to Reduce Weight by Simply Drinking Water

In this article I will tell you about the importance of water and the important answer of your question "how to reduce weight" ?

Water: The best zero calorie food with many benefits
Water has a therapeutic approach in treating some diseases. Water is an important element in your diet plan too. When you are planning to reduce weight using a diet plan such as GM Diet plan, water becomes critical in achieving your desired goal.

The good part - Water is cheap and easily available. The best part - it has zero calories.

Many of us overlook this healthy fact about water and instead opt for other beverages such as aerated drinks, canned juices, fresh lime soda, tea or coffee. Perhaps many of us drink more calories through these beverages.

One can be eating 200 to 400 Kcal if he or she is taking 4 to 6 cups of coffee/tea or two canes of aerated drinks.

If you are preparing for the diet, homework is necessary. Even skipping three of your five coffees would reduce your calorie consumption by 50 to 200 calories.

Case Study

Study suggests - those wanting how to reduce weight should choose more water over the other beverages. This was the outcome of the western study carried over 18000 adults over a period of 7 years.

Survey adults underwent diet recall of their foods intake over two different days. They detailed their drinking of plain water and other beverages such as canned juices, lassi, soda, energy drinks, and sweetened bottled drinks. They also underwent the diet recall for empty calories foods such as, ice creams, pastries, cookies and chips.

The survey showed that participants on an average, in a day drank 4 glass of plain water while consuming little more than 2,150 calories. The contribution of sweetened beverages or tea / coffee and other empty calories was around 125 calories.

The study also concluded that the participants drinking plenty of water happened to consume fewer calories who drank the most plain water in their daily diet consumed fewer total calories, drank fewer calories, drank less quantity of sweetened drinks, took less sugar, salt and total fats and cholesterol.

They learnt that the total calorie intake can be reduced to 65 to 200 calories just by increasing plain water intake by one to three glasses a day. This could benefit significantly in weight management over the time.

These outcome of this study holds up the earlier on this weight loss and water connection, which has indicated that drinking plenty of water instead of sweetened drinks and empty calories and taking water can reduce the calorie intake effective mange weight control.

That indicates people looking to reduce weight and wanting to improve overall health can certainly be benefited from adding more plain drinking water into their diet chart. So next time you're tempted to go for a coke or a Pepsi or soda or when you feel thirsty, keep in mind that a more healthy drink is available in your kitchen or at work place. Water!

How To Reduce Belly Fat Fast And Healthy

Want to discover how to reduce belly fat fast and healthy? Great, let's get started!

I am so glad you are looking for ways to get fit and also healthy. Belly fat is not only unattractive but it is detrimental to your health.

Carrying extra weight around the middle can cause other health problems. Other health issues would include; high blood pressure, diabetes, high cholesterol, stroke, stress on the organs, and even some types of cancer. So I applaud your desire to lose that troublesome belly fat and do it in a healthy way that will only help you be more healthy and fit.

Now losing belly fat fast and healthy is kind of tricky because the healthy way isn't always the fastest way. But, it can be done with focus and dedication. You need to have your mind set that you are going to work on this and see it through. Even if you have set backs or distractions. You need to stay focused and persevere through it all. Anything worth accomplishing takes hard work and dedication. I know you can do it because, if you are focused and committed, you can learn how to reduce belly fat fast and healthy in a matter of months, maybe even weeks.

So roll up your sleeves, and let's get to work.

How To Reduce Belly Fat Fast And Healthy

*Cut out sugar. Sugar is food for fat cells. They love it! Starve those fat cells and cut out all treats, goodies, desserts, candies, and beverages other than water. Yes, I said to only drink water. Please don't curse me, I wouldn't ask you to do anything I don't do. If you want to get rid of belly fat FAST and healthy, water will be the only beverage you should drink. I'll share some water drinking tips further down the list.

*Plan your menu. All health fanatics do it, and so should you. When you have a plan written down, you have a direction for action. If there is no plan, there is no direction and then no action takes place. Plan your meals at least a week in advance. It takes emotional eating out of the equation because the meal has already been decided on.

*Exercise. Work out at least five times a week for sixty minutes. Anything less will make you lose belly fat slower. You need to sweat hard and burn those fat cells.

*Drink water. Keep water handy and drink it all day everyday. Add fresh squeezed lemon for flavor and to curb cravings and detoxify. I also add essential oils to water for flavor and extra fat burning. Only use essential oils that are safe to take internally. Not all essential oils are created equal.

*Portion sizes. This one is easy to do and helps your brain to focus on correct portion sizes. Use half of your plate for fruits and veggies, a quarter of your plate for carbs, and the other quarter for protein foods.

*Manage stress. Less stress, less belly fat accumulation.

How to Recover From Cheating on Your Diet

Depending on how much weight you have to lose, you must be willing to stay on a diet program long enough to see results. For real fat loss, this could mean 10-12 weeks or even longer. This is an arduous process for both beginners and expert dieters; there's no tricks or easy ways to lose bodyfat other than low calorie dieting and lots of exercise. For sustained low calorie dieting, a once/week cheat meal is a great strategy for helping you stick with a program. After dieting perfectly through the week, a 1-time meal of anything you want (with controlled portions) provides the body with a calorie boost and does wonders for your mental game. Low calorie dieting day after day all week can put the body in a starvation mode, making it harder to lose weight. A cheat meal with much higher calories once/week lets the body know it's not starving and it's OK to continue losing weight. A once/week cheat meal also helps set a terrific goal to work for every week while also helps manage food cravings. There's no doubt as to the effectiveness and logic behind using once/week cheat meals in your diet program. There is one small caution about once/week cheat meals...

These are the cheat meals that last up to 6 hours. After dieting for a long time, the leaner you get, the hungrier you get. At some point, it becomes very difficult to have precise control of your apatite at an 'anything you want' meal. Overeating, or sometimes just eating the wrong combination of foods can quickly put on 6-10 lbs. of scale weight. Depending on what you ate, this can take up to 4-6 days to remove, causing your whole week of work to set you only back to where you were, a zero gain. When using the once/week cheat meal strategy in your dieting, try to commit to cheat meals (of anything you want) but with only very controlled portions. Even following a strict protocol however, you will invariably run into a cheat meal that blows up your body with weight. If this happens, please read the following paragraphs for suggestions of how to recover/lose weight the fastest after a heavy cheat meal. Even if you are not currently on a strict regimen, this system may still work well for cleaning out the body after any blow out food event.

Start your first morning after the binge meal with an intermittent fast. Do not have your first meal until at least 12 noon. If you're used to eating as soon as you get up, do not do so; wait until at least noon to eat. Get up several hours earlier than this however and exercise on an empty stomach. Your exercise should be sustained cardio plus a light session of weights if there's time. Plan to exercise for at least 1.5-2 hours before the 12 noon first meal. The cardio you do should be double the amount you normally do. For example, if you normally walk for 30 minutes on the treadmill, you will walk for 1 hour. Then fill the rest of your 2 hour time frame with more cardio, calisthenics and/or light weight lifting. Weight lifting should use poundages light enough you can pump 10-20 reps with. Do not lift heavy and try to thrash the muscle. Choose two exercises you can use to add extra work for lagging body parts and/or strengthen a weakness you have and superset them for 4-5 sets of 10-20 reps. Finally, plan for one more hard cardio session in the evening (roughly 6+ hours later than the first workout preferably). Try to fill an hour with as much cardio and body weight calisthenics as possible.

Eating on the day after a cheat meal should be sparse. A full fast is not recommended here but also a great dieting strategy; the included intermittent fast is enough. Our goal on this day is to eat very lightly and stimulate pushing the bad food through as quickly as possible. First reduce the number of meals you eat on this day. If you normally eat only 3 meals, you will only get two. If you normally eat 5, you should have 3 plus a protein drink. Make all your meals protein rich with either chicken, turkey, fish, lean red meat, eggs and/or whey, at least 25-40 grams/protein per meal and corresponding to your lean body mass. Reduce the calories of your meals even further on this day by eating more vegetables than starches. If you only get two meals, eat only vegetables for your carbs. Try to include a raw vegetable in at least one of your meals, for example a big salad, raw broccoli sprigs, carrot sticks, etc. Also keep fats to a minimum on this day. Fats make your meals digest slower and we want these to push right through you. If you're one who needs to do better with water consumption, this is the day to do it. You want to drink as much water as possible the day after a cheat meal to help push toxins and sugars through and help speed along digestion. Do not drink any other drinks other than coffee and water on this day.

The next day (2 days after the cheat meal), you will go back to your program like nothing ever happened. Following this eating/training plan should put you back on track by Wednesday or sooner (if your cheat meal was on Saturday). Results will vary depending on how much damage occurred at the cheat meal. The best results will be found when the cheat meal is kept in moderation in the first place. It should also be noted that this program has not been tested on different subjects and may only work well for the author however presented to introduce the technology and concepts. At the time of the writing of this article, the author was also doing 10+ hours cardio/week (cumulative), lifting weights 3-4 times/week for 1.5+ hour sessions and following a precision bodybuilding nutrition program seven days/week. If you are not in this shape, it is not known how well this system will work for you. If you are not used to the amount of training outlined above, the program should be scaled to fit your individual needs and should not be attempted without first consulting your doctor to make sure you are healthy enough to do it.

I'm Dan Levesque, owner/operator of HighlandsFightGear.com. Our store sells apparel and equipment to combat athletes for the sports of wrestling, mma and boxing. Our website is a great resource for getting everything you need for combat sports at very affordable prices. We also offer support, information and products to help athletes cut weight and lose body fat safely and effectively. This includes sauna suits, body fat scales and some of the tastiest protein powders you will ever encounter. If you have questions about how to incorporate cheat meals, recovering from cheat meals or need help with setting up an individual program, please contact me through our website. I have been a sports chiropractor, professional powerlifter and amateur bodybuilder for more than 20 years and now act as a nutritional counselor and strength coach for several high school and college wrestling teams. From working with athletes, patients and competing myself, I have much experience and practice with safe and effective weight loss programs but am always looking for new methods of improving performance with the healthy nutrition.

How to Prevent Nasty Overtraining

It can be really annoying, you have religiously followed your diet and haven't missed a workout session in like, forever, and yet your fat loss has for some reason just stalled! Why could this be, when you have followed all the advice of the experts out there, and are still not seeing the weight loss results that you would like?

Let me give you a reason for this phenomenon in 1 word: over training. You see exercise for weight loss is a careful balance of both training and recovery. But I know what it is like, January comes around, you decide you are going to lose the weight once and for all, and go for it at 150%!

Here is the thing, you know that you are on a crazy weight loss goal, but does your body? No it doesn't, and says, "Wait a minute, we are taking some serious stress over here!" And needless to say, your body goes into a survival mode and starts storing fat, which is the total opposite of what you want out of your crazy exciting weight loss goal!

It's not always the case, but often a stall in weight loss is caused by over training, which can also cause a long-term decrease in performance. If you are training at high levels of intensity for long periods of time your chances of over training go through the roof!

Prevention is better than cure!

When it comes to the subject of over training, especially when you are experiencing the symptoms of it, it is really important to take preventative measures as soon as possible! Over training is a condition that grows worse with time so always be on the lookout the signs of it:

• Slower recovery after exercise

• Decreased appetite

• Decreased desire to exercise

• Increased resting heart rate

• Increased resting blood pressure

• Decreased sports performance

• Increased irritability and depression

You'll find that when you are busy with your exercise the point of exhaustion will come sooner and sooner despite the expectation of getting fitter over time. Also, because your body is in survival mode, you will find that your body shape doesn't change much even though you are training harder than ever!

What if you are already suffering from over training?

This may sound counter-intuitive, but the best cure for over training is to stop any sort of training for a week or two until your body recovers. When you do recover, start slowly and try keeping your workouts short, but intense and making sure to add regular rest days into your exercise routine!

At the end of the day the best thing that you can do is to just simply listen to your body, and if you are feeling tired or overwhelmed take some time to recover. It's more important to continue your weight loss regime in the long-term than push yourself into exhaustion and quit for small short-term gains!

Justin has been a part of the weight loss industry for a number of years, first as a consumer and now as a teacher. In his own words he says, "I used to be overweight until people started making rude comments and that is when decided that enough is enough, and lost the weight for good!" He has been at his goal weight for the last 10 years and has never looked back!

To celebrate, he has released his brand new book, 'Fat Burning Furnace' for free for a limited time only.

How To Prepare Tasty, Healthy Snacks For Diet

Healthy snacks for diet are an essential part of your weight loss plan. Not that you should skip taking snacks to cut calories if you're going on a diet. Healthy snacks for diet fuel your body in between your meals so that you wouldn't be so ravenous come mealtime. Healthy snacks for diet also revs up your metabolism so that your body constantly burns fat. You can opt to snack on store bought foods or you can make your own healthy snacks for diet. Consider these tips for snacks that contain 150 to 200 calories for each pack, and filled with health- boosting nutrients. These healthy snacks for diet will make your weight loss diet a far cry from eating deprivation that may put your health in a detriment.

Greek yogurt mixed with raspberries and sweetened with honey. This trio is truly a treat! It's deliciously creamy, sweet and filling. It's an ideal snack at 3pm when you're beginning to feel the slump. It's loaded with healthy fats, fiber and protein that's sure to energize your afternoon. Raspberries contain Vitamin C as well which enhances your body's fat-burning process. How to prepare this yummy indulgence? Get a single serving of Greek yogurt then mix with one cup of raspberries. Add in half a tablespoon of honey.

Walnuts and grapes. This healthy snacks for diet provides enduring energy, and you can eat as many of each. Aren't grapes extra sweet? Walnuts are absolutely filling, too. It's a power combo indeed when you eat a handful of walnuts and one cup of grapes that'll nourish you with fiber, natural sugars, protein and healthy fats.

Healthy KIND Grains Bar. This bar contains the following ingredients: millet, amaranth, buckwheat, quinoa and gluten-free oats. It's loaded with healthy stuff that's why it provides one-third of your daily requirement of whole grains. This whole grains-rich healthy snacks for diet regulate your cholesterol levels and help in fat-burning.

Edamame. Eat a cup of edamame to supply one-third of your daily protein and fiber needs. Suck the beans right from the shells so that they last longer. Gather the pods at your table because seeing them makes you feel like you've eaten a lot.

Food by Freekeh. This cereal food is made up of roasted green wheat. It's an ideal packaged healthy snacks for diet because its original blend has roasted green wheat as its single ingredient. Why munch Freekeh foods for your snacks? It contains fiber (4 grams), protein (6 grams), zero sodium and a minimal amount of calories (130) for every serving of a quarter of a cup. It wouldn't do much damage on your figure if you eat a larger serving. Mix your Freekeh healthy snacks for diet with tamari or rosemary sage for a perkier chow.

Wheat Thins combined with cottage cheese. How to prepare this tasty and healthful snacks? Get 10 pieces of Wheat Thins and dip them in a bowl of cottage cheese. Otherwise, you can eat this duo alongside with each other. One-fourth of your daily protein intake is supplied by ½ cup of cottage cheese. You don't have to grab the non-fat variant of Freekeh. Get a pack that contains 2% fat or even full fat. Protein combined with fat makes you feel full until your next meal.
Be smart. Prepare delectable healthy snacks for diet to satiate your taste buds, your nutrient needs and your stomach.