FASTER WAY TO LOSE WEIGHT

If you have to shed some weight sooner than later, cut your high-carbohydrates for several weeks, and the fat will melt away! Foods that are high in carbohydrates include white flour and its products, sugar and products made with them, white rice, grains, dairy and legumes. Instead, eat protein-filled food like lean meats, poultry, fish, egg whites and soya beans; low-carb vegetables like leafy green salads, green vegetables like ugwu, bitter leaf, water leaf, spinach, afang and ewedu. Also eat vegetables like cabbage, cucumbers, garlic, onions, bell peppers. Add some healthy oils too. Fat is not the issue here as much as high-glycemic foods which create a surge in insulin when you eat them. This extra insulin is stored as fat, in addition to putting a strain on your body. During this quick weight loss, keep your carbohydrate at 20 grams a day or less (six table spoons of rice, small wrap of wheat or unripe plantain meal —the size of your fist). You can also purchase a carbohydrate or glycemic gram counter. After 12 weeks of low-carb discipline, begin to add the other foods one or two at a time. Watch the scale or your dresses to be sure you keep losing. Try to keep your calorie count for each day between 1,300 and 1,400. Also eat some protein at each meal. With these two strategies (plus the addition of daily exercise) you will continue to lose weight without lowering your metabolism. Use these guidelines to figure out how many calories you need : To maintain weight: multiply your present weight by 12, if you are inactive; 15, if moderately active and 20, if very active To reduce: subtract 500 calories a day from normal diet to lose 1 pound ( 0.5kg) a week through diet alone. Exercise will increase this loss. Fun Activities This is an era of choice. But to aid in your decision-making, ask yourself a few easy questions: •Do you prefer indoor or outdoor activities? •Do you have any health problems that prohibit sun exposure? Or a heart condition? •Is your main objective to firm up muscles, improve health, lose fat or do all three? • Do you like to exercise alone, with a partner or in a group? • Does music motivate you? Do trainers and group leaders challenge or intimidate you? • Do you have lots of time for exercise? Or do you need to do “daily dozen” in a matter of minutes? Usually aerobics (with oxygen) will mean weight bearing exercises, but bicycling and a brisk walk also count if sustained for at least twenty minutes. There are other activities that get your heart rate up quickly, but they don’t last long enough to be aerobic! Some pleasant outdoor choices that can be done alone with a partner or in groups include walking, running, jogging, skipping, swimming, bicycling and road walk. These activities get your heart rate up, burn some fat, work your heart, lungs, and circulation, and use approximately 300 calories per half hour of exercise (except for walking, which uses 150 calories per half hour, and running, at 350 calories per half hour). Which one sounds fun to you? There are some advantages in choosing one of these workouts. Outdoor activities can give you a new perspective. The simple act of stepping out into the sunshine and fresh air lifts spirits and chases cares away. Don’t exercise in the heat of the day, but you can always wear sunscreen and preferably a face cap when exercising in sunlight. Indoor exercise choices include aerobic dance, step aerobics, spinning (a new type of stationary cycling), circuit weight training, jumping rope, stationary bike, rowing machine and treadmill. Also floor exercises like sit-ups, leg lifts, stretches, and push-ups (these will require the use of an exercise mat). These exercises can also be done alone, with a partner, or in groups. Some involve little expense. If you choose to do aerobic dance in the privacy of your home, all you need is an exercise video or some music. Gyms and fitness centres memberships may not be affordable to you but they may be worth the expense to keep you consistent. These workouts challenge your heart, lungs and muscle, also burning fat and calories (between 200-350 per half an hour of exercise). Indoor exercises have the advantage of being private and weatherproof. And if you have a tendency for boredom, you can watch the news and read a magazine while on a machine. A schedule that works well, coupled with keeping you committed, is to choose several sports or machines and alternate them.

WONDERFUL WATER

Water is life! It is the number one nutritional factor. After all, we can only survive for about forty-eight hours without it. I have interviewed scores of people, and low water intake is the most common reason for low energy. Just imagine that each cell in your body is like a grape. When you don't drink enough water, your cells begin to look like raisins. Do you want your skin or muscle cells to look like raisins?
Your muscle tissues is about 75 percent water, and your blood is about 90 percent. When you don't drink enough, your body becomes less efficient at transporting nutrients to all the cells in your body and carrying waste products from the cells to the kidneys for excretion in urine. Your body also needs water to:
* digest your food
* lubricate your joints
* create a protective cushion around your organs and tissues, including the eyes and spinal cord
* metabolise fat
* regulate your body temperature through sweating.

Your body will always deal with the most important bodily functions first. It needs sufficient water to do it's work, so you should drink at least eight to ten glasses a day and more on the days you exercise, due to increased sweating and breathing . Here's why: The average person loses ten cups of water per day- two cops to sweating and ever oration, two cups to breathing, and six cups to waste removal. You can replace unto two cups through the water in the foods you eat, but you have to make up the remaining eight cups by drinking fluids, preferably pure water.
Dehydration causes numerous symptoms including fatigue, poor concentration , headaches, blurred vision, and lack of neuromuscular
control. When you are hungry, start off with a glass of fresh water. If you are feeling low on energy or of something hurts ( like a headache), drink a glass of water. If you wait to drink water until you are thirsty, you are already dehydrated. So drink at least two to four glasses every hour you are awake, whether you feel like it or not.
The best way to develop a water habit is to have it with you at all times in your car, at your desk, at the bedroom table, when you are getting ready in the morning. Carry your water bottle with you everywhere and drink up?

WHAT YOU MUST DO TO DETOXIFY YOUR SYSTEM

There are six major eliminating systems in the human body , namely: skin, liver, kidney, lungs, colon and lymph.
To enjoy a successful detox process on daily basis, you must watch out for the following methods
1. ARTIFICIAL SWEETNERS -Artificial sweeteners make you crave for more sweets and these can lead to weight gain.
2. SKIPPING MEALS-skipping meals are major causes of weight gain. It slows down your metabolism. Take your regular meals especially
Breakfast and lunch.
3.SKIMPING ON SLEEP- Your sleep is important. At least eight hours sleep through the night.
4. MINDLESS SNACKING- Snacks should be wholesome and calculated. Try not to have big bows of snacks readily available.
5. RELYING ON SUPPLEMENTS- Instead of blowing your money on expensive vitamins and other miracle drugs build your meals using
Colourful range of antioxidants-rich vegetables and fruits.
6. SLACKING ON EXERCISE- Exercise can work like a saving account- make little deposits throughout the day,. Get creative, take the stairs
Do some squats, take a walk etc,
7. AN INSATIABLE SWEET TOOTH- Recent research suggest that just a small amount of dark chocolate( with at least 70% cocoa content)
Helps curb both our sweet and salty craving. Another option is to grab a piece of fruit; the natural sugars will nip the need for sweeteners
and curb your craving.
8. EATING TOO MUCH FAST FOODS- Eating fast foods is not always cheaper. Take the time to look around for real food and you will find
Find lots of cheap ways to eat well on the run.
9. SLURPING SODA- avoid sugary soda. Every time you reach for a can of soda, envision yourself downing ten spoons of sugar. Drink green tea or squeeze some lemon or orange into water an drink.
10- GETTING HOOKED ON CLEANSES- Many cultures/religions engage in modified fast from time to time. "If you do these for a couple of
Weeks spaced around the calendar year, they can help you control your weight and your cholesterol level" . To do your own modified
Fast, consider eliminating all decadents foods- like red meat, sweets and alcohol.
11. OD-ING ON BEAUTY PRODUCTS- Sometimes skin can benefit from a product detox too " A lot of skin problems that we see are the
Result of too much shampooing, too much scrubbing and hot water, and too many creams, astringents and other skin products" Give
your skin a break and see how it responds. The natural oil that your skin produces might just be it's medicine. " If you have troubled skin
Consider cutting down on scrubs and giving your skin a holiday from all your usual product.

WHAT ABOUT SUGAR

Sugar tastes good to your taste bud and act badly in your body. Simply stated: Sugar is not good for you. Whether it's sucrose, lactose, fructose, raw, confectioners, or " natural "....... To your body, it all translate to sugar. Your brain needs a constant supply of glucose to survive but that does not mean you need to ingest sugar in it's simplest form. Our bodies are great at converting any kind of food to sugar in order to provide an ample supply of glucose to our brain.
According to Dr James Balch in his book The Super Antioxidants, when excess sugar reacts with proteins in the body, it produces a damaging effect similar to the free radicals we have heard so much about in recent years. Sugar promotes ageing, decrease your immunity, promotes weight gain and increases your incidence of diseases like diabetes.
Of course this does not mean that you have to throw all sweet food out of your life forever. But it is highly recommended that you treat yourself very modestly with high- sugar foods and beverages .
Follow these simple rules that work very well- 1. do not have anything sweet before lunch. 2.Do not drink any beverages with sugar.
3. Keep your dessert or other sweet selection to no more than about two hundred to three hundred calories per day. That does not mean you must have dessert everyday! By holding off on eating your sugary foods until late in the day, you protect yourself from big blood sugar swings that destroy your energy. And when your energy is high, you tend to have fewer cravings for sweets anyway.

FITNESS LIFESTYLE

God designed our bodies to respond to consistent stimuli in a purposeful way.
In the journey to fine-tune your fitness to your desired level, you can apply some basic principles that will help you toward your goal. Our Bodies were designed for consistent activity. Just as we need food and water everyday, we also need activity to stimulate muscle and bone growth and to keep our metabolism running effectively.
Fitnesslifestyle is about getting in tune with your body and making some decision about what you want and need it to do for you.
The key to good health and effective fat management is:
1. The frequency and amount of the compromises you allow in your daily diet. It is possible to nourish your body for excellent health and still enjoy food for pure pleasure, if done in moderation. It is a Matter of balance. Try to eat as much natural food as you can frequently as possible. Avoid too much sugar, white flour and saturated fat. We need to retain our minds and taste buds to crave and enjoy natural foods more than all the decadent snacks we have come to love.

2. Fitness lifestyle is when you make Exercise a part of your life forever. For you to enjoy full energy, one that burns lots of calories and feel strong and fit you need regular Exercise. Many people report feeling less stress, irritation, depression, and anxiety following regular exercise. And there is also an extra benefit of improved self esteem, mood, and an enhanced ability to concentrate. These benefits result in part from endorphins which are chemicals in the body that give you a "high" feeling after exercise. They also help relieve body aches and pains.

FITNESS SPECIALIST

Fitness remains the key component of professionalism.
people who dont exercise slowly decay from the inside out. A good low- intensity exercise regimen is a maintenance program that will keep your body under warranty. It's how you can help to ensure that every working part functions properly- your hearrt, lungs, kidneys, blood vessels and much more.

Listen to your body--it will clearly speak to you. Don't ignore the message. Make a concerted effort today to renew your lease on life through daily exercise. Don't fall into the seductive trap of a sedentary life