Four Ways To Prevent The Metabolic Drop Associated With Dieting

Decrease Graph - jscreationzsAs you go about your diet program plan, one thing that you need to be especially careful about is the metabolic drop that can sometimes occur. On any diet plan, it is very normal to see a decline in your metabolic rate as you progress along because this is the body’s natural way to protect against starving to death.

Unfortunately though, for you the dieter who wants to lose weight, it’s anything but beneficial.

Let’s take a quick peek at the main ways that you can prevent a metabolic drop so that you can carry on getting the results that you desire.

Don’t Crash Diet

The first and smartest way to prevent the metabolic decline that typically occurs is to avoid crash dieting entirely. If you start dropping your intake too far, it will be unavoidable and you will suffer a slower metabolism because of it.

Always use a moderate approach – you may see slightly slower results, but you will keep seeing results far longer.

Continue To Strength Train

Next, also make absolutely sure that you are continuing to strength train. If you forgo strength training, not only will your metabolism decrease more but you may also lose lean muscle mass and strength as well.

Strength training is one of the most important exercises to do when you’re on a fat loss diet plan.

Eat More Carbs

Moving along, also be sure that you get in sufficient amounts of carbs. Those who use lower carb diet plans tend to notice greater metabolic declines than those who use a more moderate approach, so do try and keep as many carbs in the plan as you can.

This doesn’t mean you have to eat a high carb diet, but don’t go very low carb either.

Moderate for most things when it comes to dieting is always better.

Refeed Every Few Weeks

Finally, you should also be making sure to do a refeed every few weeks. This is going to be a period in time where you bring your calorie intake up much higher, making your body think the diet period is over.

Eat at maintenance or slightly above for a 2-3 day period and then return back to the diet. When you do, you should see fat loss progressing along more quickly again.

So there you have some fast tips to prevent against the metabolic decline often seen while dieting. Use these and you will have better results to show for your diet efforts.

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A Closer Look At The Fat Burning Supplements

Diet Pills - M BartoschIf you’re in the market for some fat burning support, you may be looking at the various supplements that are open to you.  There is definitely no shortage of fat burning products out there – all you need to do is walk into any supplement store and you will be greeted by hundreds of different options available.

That said, which will work and which should you turn away from?

Let’s take a closer look at the fat burning supplements that you may want to consider.

Hunger Suppressants

The first type of fat loss supplements you’ll come across are the hunger suppressants. If you often find yourself falling off your diet plan because you just get so darn hungry, these are the ones for you.

Hoodia is one of the more popular hunger suppressing ingredients, so that may be the one to look for first. There are others on the market, however it tends to be most effective overall.

Metabolic Enhancers

Next, you’ll also find metabolic enhancers out there.  These are the ones that will stimulate your central nervous system to a greater degree, so you do need to be more careful with them.

You’ll find that you start to get a bit burned out if you start taking in too much of these and for a longer period of time.

What they will basically do however is boost your metabolic rate so that you burn more calories all throughout the day.

The greater your metabolic rate activation is, the more calorie burn you achieve.

Energy Boosters

The next type of fat loss supplement that you may come across is the energy boosting products. These typically stimulate the central nervous system as well, so if you are getting a metabolic enhancer, chances are you’re also getting an energy boost along with it.

Energy boosters can be good as most people do notice a significant decline to their energy levels when starting a diet plan and this can mean you’re less active and as such, burn fewer calories.

Just keep in mind that some energy boosters will case quite the crash after you come down from them, so you need to be aware that that may occur.

So there you have the three types of fat loss products out there. Some come in combination products so you can kill three birds with one stone, while others are sold separately.  This allows you to pick and choose the support you want.

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Can You Still Drink Alcohol Whilst Dieting?

Whether you enjoy a glass of wine in the evening or a few cocktails on a Saturday night, you probably assume that alcohol is no longer on the menu once you start dieting. Well the good news is that you can still have a drink as long as you are sensible. As long as you follow a few simple rules, there is no reason why you have to go on the wagon until your diet is over.

Calorie Content

Alcoholic drinks contain calories, but some drinks are worse than others. Mixers count for most of the calories rather than the alcoholic beverage itself, so if you enjoy a shot of rum and coke over ice, the coke will be where you get most of your calories from. The same applies to cocktails. Many cocktails contain high-calorie sugary mixers, which is lethal if you are trying to lose weight.

Alcohol

There is no alcoholic drink in the world that is calorie free, but drinking neat vodka by the bucket full probably won’t make you fat—although it might not be so great for your liver! However, because the body chooses to metabolise alcohol first, everything else you eat in the same period stays put on your hips and tummy.

Tips For Drinking Alcohol On A Diet

  • Drink in moderation – Watch how big your servings are. A large wine glass can hold as much as a half bottle of wine, so five glasses of red wine would be catastrophic for your weight loss goal.
  • Watch out for mixers – Try and avoid adding calorific mixers to drinks. Soda water is calorie free, but if you must have a mixer make it a diet one.
  • Eat and drink – Drinking alcohol on an empty stomach plays havoc with your blood sugar levels, which is why you get the munchies at the end of a heavy night on the town. Food also lines your stomach and ensures the alcohol you do consume is absorbed more slowly.
  • Know your drinks – a shot of vodka has 100 calories, whereas a Long Island iced Tea has around 300 calories.
  • Keep it simple – A glass of white wine is better for your diet than a margarita.
  • Alternate alcohol with water – Ideally restrict your alcohol intake to two drinks or less, but if it’s going to be a long night, make sure you drink plenty of water to reduce the effects of dehydration caused by alcohol (dehydration makes you crave energy food).

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What You Need To Know About Water Weight

As you go about your weight loss journey, one thing that you must be making sure you fully understand is water weight. Many people aren’t able to fully differentiate between water weight and fat weight, so as they move about their programme, they’re actually misled with the results that they’re seeing.

Let’s take a closer peek into what you must know about water weight so that you can be sure that this isn’t getting you confused as you go about your weight loss programme.

Water Fluctuations & The Female Menstrual Cycle

If you’re a woman, you likely know how this goes. One minute you’re looking leaner than ever and the next, you don’t know what happened. It’s perfectly normal to see your weight fluctuate by up to three to five pounds during this time, so try and recognise that this is in fact what’s going on and not get too worked up over it.

In a few days, the water weight will subside and you’ll be able to get back to your normal body weight and leanness again.

Water Fluctuations Due To Sodium Intake

Another cause of water weight is a high-salt meal. If you sat down to a big plate of nachos with salsa the night before or went out for Chinese food laden with soy sauce, there is a very good chance that you’ll wake up looking much heavier the next morning.

When you consume a high amount of sodium, this will cause the body to hold on to excess water, instantly increasing water retention.

Eat a low-salt diet to avoid this problem from occurring.

Water Fluctuations Due To Carb Intake

The last reason why you may see an increase in water weight is because of a sudden increase to your carb intake. If you were low carb dieting and then all of a sudden went on to consume a high carb meal, you’ll notice your weight shoots upwards.

It’s easy to let yourself think this is fat gain from the carbs, but really it’s just excess water being stored along with your muscle glycogen.

Keep your carbohydrate more constant if you want to avoid this problem.

So there you have the primary points to keep in mind regarding water weight. Don’t get too worked up over  it – it’s not an accurate representation of your progress.

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What To Do When Your Diet Stalls

If you’ve been going about your diet, seeing great results, and then all of a sudden everything just seems to come to a halt, you’ve just fallen into the dreaded progress plateau.

Unfortunately this can be quite a common occurrence for those who are moving along any diet and workout programme, so is a natural part of the process.

This doesn’t mean that you have to toss in the towel when it happens though. Most dieters get highly frustrated as soon as it sets in and before they know it, they’ve fallen off the bandwagon entirely.

Let’s go over a few of the smart things that you could do instead to keep yourself moving along.

Take A Week Off

The very first thing to consider doing is taking a week off. At times, the primary reason why you’ve hit the plateau is because the body has slowed its metabolic rate down so low that it is next to impossible for you to lose any more weight.

A week off eating at a much higher calorie intake will jumpstart the body again so that when you move back down and start dieting again, weight loss resumes.

Not to mention a week off can often do wonders for your mental state, so can really save the day for many dieters.

Evaluate Your Calorie Intake

Another must-do if you’ve hit a plateau is to re-evaluate your calorie intake. Have you become less accurate in your calorie measurements?

Some people start letting little bites slide here and there without factoring them into their total, but those little bites can easily add up to 400-500 calories over the course of the day.

If you’re not careful, this could completely wipe out your calorie deficit entirely.

Count everything – it’s the only way to stay on track.

Change Your Workouts

The last quick fix to prevent a progress plateau is to consider changing around your workouts. If you head into the gym on a regular basis and do the same workout over and over again there’s every chance that your body has adapted to it.

Start doing something different. Do a new exercise, change the order or alter the set range.

Just do something to evoke change and see what  a remarkable difference that will make.

So there you have the quick fix strategies to get through any progress plateau. With smart techniques, this doesn’t have to keep you from reaching your goals.

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Four Tools For Slimming Success

If you’re about to embark on a diet and workout plan, it’s vital that you prepare yourself for what’s ahead so that you can increase the chances that you do go on to see the results that you’re after.

Far too many people dive onto their programme without being fully prepared and all this is going to do is cause them to have problem after problem.

Let’s look at four tools that you should be arming yourself with as you prepare yourself for the time ahead.

A Pedometer 

First, if you can get your hands on a pedometer, this is a great way to kick-start your plan.  Many people completely underestimate how much little bursts of activity will add up throughout the course of the day, so rather than focusing on doing hours in the gym each week – which many people will struggle to do – simply focus on increasing your step count instead.

This is a faster way to boost your daily calorie burn and is much less time intensive. Plus, if you can build more physical activity into your day, this is a habit you’ll maintain even after reaching your goal weight, which can then help make weight maintenance that much easier.

A Calorie Tracker

Next, also get a good calorie tracker. This could be a phone application or a computer software program, but either way, you want a method to assess how many calories you’re consuming along with the nutrient make-up.

It’s a must that you take in the right number of calories and macronutrients each day and this tracker will allow you to be more accurate in your assessment.

A Food Scale

Next, pick up a food scale.  Weighing and measuring your food is vital to making sure that you know precisely how much you’re consuming, so it’s a must that you are weighing things before you eat them.

If you aren’t, you could unintentionally take in far more calories than you thought you were.

A Journal

Finally, get your hands on a journal as well. Having some place to get your thoughts down when you get stressed or just overwhelmed can offer great release and help you stick to the plan long-term.

Especially if you deal with emotional eating, this will be incredibly important.

So there are four tools you must get a hold of to see faster slimming success. Are you missing any of them?

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Kickstart Your Slimming Regime – Video Blog

This short amateur video from Trisha Paytas gives you some tips on getting motivated to actually start your diet. Most first time dieters know that they need to go on a diet but don’t always have the motivation needed to actually kick start their diet. This video will help you to work out if you really are ready to start losing weight and give you some top tips on making that first initial leap into dieting.

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Tips To Know When Dining Out

If you’re on a low-fat diet and are going to be eating in a restaurant for one of your meals, it’s vital that you have a good game plan in place for how to eat healthy and still stay on track with your diet plan.

Eating in restaurants can be one of the most detrimental things for any dieter because of the fact that not only are your serving sizes typically out of this world, but they also add in a very high amount of added butter, oil and sometimes even sugar.

If you’re trying to stay lean, it’s a nightmare.

Fortunately, with a few smart choices and some menu adjustments, you can still eat healthy even while dining in a restaurant. Let’s look at a few tips to get you started.

Choose Salads But Be Picky

One of the safest bets to be having when you dine in is a salad. A salad is a good option because there’s less cooking involved, meaning less butter will be added.

But still, you have to be careful about what your salad contains. Remove any high calorie cheeses, croutons, bacon bits, dried fruit and candied nuts.  Nuts and fresh fruit are okay options as they will provide great nutrition.

Also be care of any noodles or tortilla chips the salad includes as these will pack in calories as well. And of course, have the dressing on the side.

Remove The Bread Basket

If you sit down at the table and there’s a breadbasket sitting right in front of you, make sure that you request this to be removed.

The bread basket is one place where calories always lurk and most people won’t stop after just one piece.

Have it removed and you won’t have to worry about it.

Opt For Grilled, Not Baked

When choosing your main protein source, go with grilled rather than baked. Baked dishes have the potential for added cream or butter, so these can get high in calories.

When it’s grilled, fat will drip off during the cooking process.

So there you have three quick and easy tips to remember when dining out for a meal. Try and look up nutritional information before you go online as this can give you a more complete picture on what you’re taking in.

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Bob Harper’s Dieting Tips – Video Blog

Bob Harper, from hit TV show “The Biggest Loser”, gives you his top tips and tricks for losing weight. These are the same methods that he uses to help the contestants on his show slim down. You need to set SMART goals, manage your workout properly and cut your calorie intake. Watch the short video below to find out what else Bob recommends to help you shed those extra pounds.

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Prevent Workout Injuries With These Tips

As you go about your workout programme, one thing that you must be making sure you do is spend time looking at injury prevention strategies.  If you aren’t paying close attention to how you execute each and every movement you’re doing, the chances you become injured are going to be quite great.

Fortunately, if you know what you’re doing, you can make sure that you don’t end up sidelined.

Let’s go over the main types of injuries that can occur with your workouts and what you should do to avoid them.

Arched Back

The first main cause of injury is arching your back when you shouldn’t. If you’re in the habit of adopting a sway back position when performing a bench press or shoulder press exercise, you’ll be placing a great deal of strain and tension on the lower back vertebrae.

Over time, this will add up and can cause serious lower back pain.

Improper Knee Tracking

Be sure to always watch your knee placement. If you’re doing exercises such as lunges, split squats, or step-ups, make sure that your knees are moving directly over the toes.

If they move too far to the inner or outer side of the knee, you’ll be placing excess strain on your tendons and ligaments.

Often using too heavy of a weight is what causes this, so lighten up and see if that doesn’t help out.

Hyperextended Elbows

Finally, the last big mistake some people make that can lead to injury is hyperextending at the elbows. If you do this while performing a shoulder press or bench press, the chances that you experience excessive amounts of strain on this joint will be very great.

You want to extend the arms, but not over-extend.  This will keep them injury-free.

So keep these tips in mind and you can carry on with your workout pain-free for a long time to come.

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