Best Weight Loss Questions and Reviews

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Behavior Change
Behavior change focuses on learning eating and physical activity behaviors that will help you lose weight and keep it off. The first step is to look at your eating and physical activity habits, thus uncovering behaviors (such as television watching) that lead you to overeat or be inactive. Next you’ll need to learn how to change those behaviors.

All Activity Is Good
Any type of physical activity you choose to do — vigorous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work — will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life.

Getting Support
Getting support from others is a good way to help you maintain your new eating and physical activity habits. Changing your eating and physical activity behaviors increases your chances of losing weight and keeping it off. For additional information on behavior change, you may wish to ask a weight-loss counselor or refer to books on this topic, which are available in local libraries.

Physical Activity

Regular physical activity is important to help you lose weight and build an overall healthy lifestyle. Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of muscle and other nonfat tissue. Research shows that people who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress.

What Works for You?
A variety of options exist to help you lose weight and keep it off. The key to successful weight loss is making changes in your eating and physical activity habits that you will be able to maintain for the rest of your life.

Sure, regular aerobic exercise such as walking, running, or swimming is an important part of any weight-loss plan, but weight lifting or other resistance training also helps because it builds muscle mass. Muscle burns more calories than fat!

You don’t have to buy any heavy equipment. You can purchase freehand weights for about $10 each. Or learn to lift your own body weight doing pushups and lunges on your living room rug.

Heavier, challenging weights develop muscle better than small weights, notes Trentlyon. Try doing between 8 and 15 repetitions, three times during a workout. The last few reps of each set should be very challenging without compromising your form, she says.

Women should not be afraid to lift weights, Trentlyon says. Women don’t have enough testosterone to develop the bulging muscles you see on men. Instead, women’s muscles become stronger and more toned.

Keep a daily food journal

Most folks will keep honest in a food log, and it hurts to write words like ‘brownie’ or ‘cheesecake,’ says Kiku Trentlyon, a sports trainer for the New York Sports Club in Manhattan.

A journal can help you see trends in your eating behavior. Most people have some dietary tic that they need to control in order to drop weight. For some, it’s snacking in the late afternoon. For others, it’s raiding the refrigerator at night. In the journal, you can see your weak times in the day and work with them. Instead of a candy bar at 3 in the afternoon, substitute a piece of fresh fruit. Keep baby carrots in the refrigerator so you have something to eat at night besides ice cream.

It is not difficult to follow the example of wild animals to lose weight
Obesity is a product of civilization, so that slimming method is more variety now. If you want to use natural methods to achieve the effect of thin, just let yourself return to primitive instinct like wild animals. That does work for you.

I believe that you absolutely have not seen the fat wild animals (exclude the animals in the zoo, haha). So as long as you use the most natual way, treat yourself as the wild animals, and finally you’ll find that the weight would naturally fall. The effect of a simple model of the original wild animal life is WEIGHT LOSS.

Based on my impression, I never saw any “obese” primitive people’s portrait appears, some of them can only be described as muscularity. Some large wild animals we saw from the Discovery, Animal Planet channel such as hippos, elephants, polar bears, killer whales, walrus, and ostrich are not “obese”.

Why? Because they were not baptism of civilization, has not been farmed, retain the original hunting, courtship and the ability to escape predators. Calorie intake and consumption reached a considerable degree of balance, so to maintain an appropriate degree of height and weight ratio and have the body with a delicate curve.

Myth 1: No hungry No eat

Essential of wild life is natural, so no hungry no eat is the key. Have you ever hear about animals hunt three times a day? No, right? Only three meals regularly is just for “facilitate management”, not animal instinct. While you are feeling not hungry, please stop eating and leave the table. Eat little but multiple times, and no hungry no eat.

Myth 2: Avoid to social dinner

Obese people are too sentimental, always addict to food by its color and smell. If you have many parties, yep, congratulations! You are so close to prepare to lose weight. Sitting around the table and talking with your friends will let you eat too much while time goes by. If you don’t like sports, please don’t go to party too often!

Myth 3: More vegetables and less meat

We are omnivorous animals, but more vegetables and less meat is basic principle. Too much protein and fat is not good for human being. Meanwhile, please cook with water-based cooking, avoid deep-frying.

Myth 4: Sports and Movement

Most of wild animals are sports genius. They can do many extreme sports we can’t do. For human being, the most natural sports is — walking, yep, walking. It is the best movement for the structure of human being. In addition to some sports, the activities of daily life are sufficient.

Myth 5: Early sleeps early gets up

Wild animals always sleep early, and get up early too. Their bodies are very comfortable for that. Same as our bodies.
Have you ever seen in the daytime sky flying owl or the Night Heron? Because all kinds of wild animals have the different hormone secretion, resulting in a very different living habits, but they are still follow the law of nature in the lives. For human beings who know how to light during dark just let their bodies become relatively vulnerable to interference disorders, metabolic abnormalities. Return back to the status of “early sleep early get up” will be more valuable for your whole life.

The most important thing to lose weight is to change your habits. Use your mind to control your action with assuming you are a primitive people, like wild animals generally returned to the wild world, and then lose weight is easy to do.

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What is the best weight loss deal? Free advices maybe one of the answers. Here are some:

Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. – Mark Twain

Let’s be honest: Losing weight isn’t the easiest thing in the world. All our best intentions end up doing nothing.

And I’ve tried just about every diet plan out there, from the various low-carb diets to Weight Watchers (which isn’t bad, actually) to the Abs Diet to Slim Fast to low-calorie to low-fat and more. I’ve tried a bunch of exercise programs too, believe me.

My weight-loss efforts these last couple of years have been hit-and-miss, as I’ve struggled to find something that works for me. Recently, I think I’ve been hitting upon some pretty simple concepts that really work, for me at least.

You might have read the Zen Habits Meal Plan, which is actually a pretty good plan. But let me take some of those concepts and simplify them a little more, for some (almost) easy ways to beat your weight-loss struggles. These are mostly the same concepts, but I’m reporting what has been working for me as I experiment with the meal plan.

Let me be honest again: even with the concepts below, weight loss isn’t going to be easy. But at least these tools will make it a little easier, a little simpler, and they really do work.

I’ve lost 15 pounds in the last few months, which isn’t rapid weight loss but is actually a very healthy rate of loss. I recommend gradual weight loss for everyone. At the rate I’m going, you can lose 50 pounds a year. I don’t need to lose 50 pounds anymore (I did at one time, but only have about 20 pounds to go), but after I lose the rest of the unwanted bodyfat, I’m going to focus more on building a little muscle (something I’m actually doing now but it’s not my main focus).

Never eat more than you can lift. – Miss Piggy

1. Focus on gradual loss.
I mentioned this above, but it’s important. Too many people focus on trying to lose weight fast — 10 pounds in 4 weeks, 20 pounds in 2 months, etc. It’s not healthy, and it doesn’t work, because even if you are able to lose that much weight that fast, you haven’t learned sustainable eating habits that will last you a lifetime. The key is to figure out an eating pattern than will work for you for the rest of your life. Again, if you focus on losing 1-2 pounds per week, you will lose between 50-100 pounds per year. You just have to be willing to wait a year, but trust me, a year goes by pretty fast these days (I think it’s inflation or something).

2. Focus on nutrition.
Exercise is important. You have to do it. It has wonderful benefits. But if your focus is on weight loss, the most important factor is what you eat. Don’t ignore exercise, by any means, but if you focus on exercise and think you can eat whatever you want, you’re wrong. You have to focus on nutrition (what you eat) and use exercise as a way to supplement the calorie burn and to get your body looking how you want it to look (not to mention as a key way to get healthy and feel great).

The reason: you can change how many calories you take in to a much greater degree than you can change how many calories you burn. Thirty minutes of exercise, for example, can burn less than a medium McDonald’s fries. Lose the fries, and you’ve done in a few seconds what would take 30 minutes of exercise to accomplish.

3. Become aware of your hunger.
This is one of the key things I’ve been learning. Many times we are not conscious of how hungry we are. We ignore our bodies because we’re too busy thinking about other things. As a result, we only eat when we’re famished, and that’s not a good time to eat, because you don’t make healthy eating decisions when you’re super hungry. Your blood-sugar level is too low, and your body just wants a quick sugar fix — a donut or some cookies or white bread or a Coke will be much more appealing than a salad or healthy sandwich on whole grain bread.

Learn to listen to your body, and be aware of your hunger when it’s in its early stages. This is a key skill to weight loss, something the other plans don’t tell you about. They tell you what to eat and when, but don’t teach you how to use your body’s signals to learn to eat healthier.

4. Eat when you’re hungry, not famished.
When you first feel the hunger, that’s when to eat. Don’t put it off until the hunger builds into an insatiable monster. When you start to get a little hungry, eat a snack. You don’t need to eat a full-on meal … just some fruit, some crackers, maybe some low-fat dairy (cheese or yogurt or cottage cheese — although I prefer soy yogurt), oatmeal, some nuts, dried fruit, etc. Just something to tide you over until you feel hungry again, or until you can eat a bigger meal. Keep healthy snacks at your desk or in your car or wherever you go. I like to pack some in the morning.

The corollary to this is to also allow yourself to eat what you crave. I know this is contrary to most advice, but I’ve found that it’s important to listen to your body … not only when your body is hungry, but when your body is craving a specific food. I’ve also found that often your body just wants a taste of that food (see No. 13 below) and if you give your body what it wants, and really pay attention to the taste and texture of the food and how you feel after you eat it, you will probably crave that food less and less.

5. Learn to eat until satiated.
Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You’ll just keep cramming food into yourself until you’ve eaten too much. We’ve all felt the pain of being overstuffed. Don’t allow that to happen — be mindful of your eating, and of your hunger.

A good habit to build is to eat slowly … and take pauses, so you can think about whether you’re really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you’re satiated (when your hunger is satisfied, not when you’re stuffed) and allow you to be satiated by eating less. It’s not easy at first, but once you’ve practiced it for a week or two, it will make a huge difference in the amount you eat.

Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go to do something, clean the kitchen a little. Whatever it takes, often you’ll find that you really didn’t need the seconds. And then you’ve saved yourself a few hundred calories.

6. Drink lots of water.
I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You’ll still need to eat, but if you stay hydrated you’ll get hungry less. Keep a bottle of water with you at all times.
7. Keep healthy options available.
A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you’re hungry, you’ll eat the unhealthy stuff much, much less.

8. You gotta log.
This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop … but it’s really not that hard once you get used to it. And if you use a very easy log (and one that’s accountable — see next item), it’s even easier. The reason you need to log is because most people underestimate the amount of calories they’re taking in. They don’t think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you’ll really see how much you’re taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.

9. Be accountable.
Perhaps the greatest motivator of all is allowing others to see your log. That’s why I like using PeerTrainer, although other good logs (such as Fit Day, Spark People, Calorie Count, etc.) can also be used this way. Get a partner or a small group that monitors each other’s logs, and you’ll be very motivated to eat well and exercise.

10. Find a workout partner.
This is accountability done right. A good workout partner is someone who wants to workout at the same time as you and do a similar workout, and someone whose company you enjoy. Why it works: if you set an appointment with a workout partner, you won’t want to miss it. You’ll make sure you’re there, unlike when you work out by yourself — many people are very tempted just to cancel their workouts if they’re a little tired or busy. Also, a workout partner makes the workout a little more fun, and that’s always a good thing. If you get a workout partner, you will have a stress-free exercise plan that will compliment your healthy eating perfectly. Try for 3-5 workouts per week, giving you plenty of rest time after hard workouts.

11. Allow yourself to cheat.
A strict diet plan is a bad one. If you are severely restricting yourself, and you feel deprived of good foods, you won’t last long. Trust me, I’ve tried it many times. Instead, relax a little bit, giving yourself a cheat meal or two each week, and allowing yourself to cheat a little on special occasions. It’s still best if you can go for the healthier foods on special occasions, but don’t be too strict.

12. Three-bite rule.
A great way to allow for cheats is the Three-bite rule … basically, if you want a sweet or some other sinful food, don’t deny yourself … allow yourself a little indulgence, but just three bites. Allow you to enjoy the taste, eat slowly, and then move on to healthier foods.

13. Forgive, and move on.
If you make a mistake, or cheat more than you should, don’t just give up or beat yourself up. This kind of negative thinking is why people don’t stay on diets for long. They binge and then go back to their unhealthy habits. Instead, just forgive yourself for any indulgences, and get back on your healthy eating plan. Look forward, not backward.

14. Get inspired.
Motivation is important … maybe the most important thing. Accountability (mentioned above) is the best motivator … but I’d put inspiration at a close second. Find others who are doing what you want to do, read success stories, read magazines and blogs and books, put up a motivational poster … whatever it takes to get inspired.

Author: surachai

1.

The first most important step you should exactly do is to giggle by yourself and swear to god as you will be happy every-time you try to lose your weight. Most people will be serious with any weight loss methods that it makes negative attitude or emotion at the begining. Be happy is the first step you have to do!

2.

Good health achievement is a first point you should focus when you start to lose your weight.

3.

Focus, monitor, and increase your activities to help your weight loss.

4.

Fast walking is the easiest way, best method (can be done anywhere) you should add it into your weight loss program to hasten the burning of excess fat.

5.

Do not stay with your weight loss program alone. Try to find your weight loss partner, friend, or club for motivation.

6.

Learn about nutrition and find out the good healthy recipes, then try to test and grab any recipes that you think they are properly for you. This begins for your good cooking and healthy eating.

7.

Avoid to have one or two big meals. Let’s get two times of snacks and three mini meals everyday instead of.

8.

Learn how to make your favorite recipes without sugar, fats, and salt.

9.

Open your mind to accept to any weight gain reason. Don’t give up! Be honest with yourself, when you begin your weight loss. To keep off the weight in the future, you may have to change your lifestyle to stay slim.

10.

Spend your time to learn and understand about weight loss and any methods of how to lose weight. It will help you to find the best way for you easier. Many people who diet believe that if they eat more than their body needs, they gain weight. If they eat less than their body needs, they lose weight. Basically that’s true. But, this is one common mistake that they don’t really understand there are still have other factors which its be involved as they trying to lose weight, especailly, hidden calories and how much is provided by the food they are eating.

11.

It’s most important thing, you should exactly do is to do not skip your meals forever. Remember the metabolism of your body will increasing and working properly by eating. Every-time you do skipping your meals, your body has to slow down the metabolism to attempt to conserve calories during that period. It makes you feel not so good and slicks you into a nightmare completely!

12.

Before you start an exercise or weight loss program, you must to consult your doctor.

13.

Instead of salt to taste, do use spices and herbs for your favorite foods.

14.

When you are cooking with fry or stir method, do avoid using oil.

15.

Avoid to adding the yolks into your foods as much as possible you can.

16.

Use non-fat yogurt instead of cream.

17.

Sometime you try to eat low fat mayonnaise but you realize that it’s not be good taste for you, let’s try to combines 1 teaspoon (or little more… depends on your tastable tongue) of satay sauce or dijon mustard with it. Your dream will come true!

18.

During meals, you should to chew each bite and eat slowly. Slow eating will kill your appetite.

19.

In the morning, let’s try to drink hot or warm water to speed up your metabolism and burn calories out.

20.

Try to drink 8 glasses of water per day. It’s very important for your health and also helps to loss weight. Please remind that large quantities of water are required for an active metabolism which weight loss need.

All know that water helps to lose weight, but how to drink the water to make the maximum benefit for your weight loss? Let me tell you about it.

Get up early: salt water

Drink a big cup of salt water before your breakfast will help to stomach peristalsis and clean up your intestines.

Morning at work: lemonade

Citric acid can help gastrointestinal detoxification and help to speed up the body metabolism, the scent of lemon can also soothe nerves and improve your work efficiency.

Before lunch: warm water

Drink a cup of warm water before lunch, the first point is to filled part of your stomach so that to reduce your apetite; second, to speeding up metabolism.

Dinner: Vegetable Juice

By drinking plenty of water to reduce the carbohydrates and sugar intake is the correct way to lose weight, so that the dinner based on protein and vegetable juice can not only reduce the quantity of calorie intake but also accelerate to burn fat.

Many friends begin to lose weight and made a long long plan for diet plan. Wait! Why is it so complex thing ?

Don’t be so nervous! Simple way to lose weight is drinking water!

Yep, water !water !water !water !water !water !water !water !water !water !

Drinking water is very simple but very efficient. Water is most important to your body. Enought water would reduce your appetite and flush your body inside .

Before your meals, drink a cup of water. Three times a day.

Recently, took Japanese animal like Yoga to lose weight is ultra popular. Insisted practise this kind of Yoga everyday and can cause your entire body get more slim than ever!

Step 1: The small turtle yoga

Step1

Action:

Fact up, lies down on the ground. Raises your both legs straight . Let your arms fall straight down.

Effect:

Slender your legs’ shape and reduce the fat in your abdomen

Step 2

The left leg lays down, the right leg maintains the original altitude. Press the ground by your hands, then breathe. When you feel painful, insist more three seconds. OK, switch right leg next time.

Step 3, Monkey  Yoga

Effects: Shape your arms and reduce the fat in your abdomen

Sits, unbend your arms as high as your shoulders, raise your knees to touch your hands, gather your legs.

Step 4

Extend upward your arms, and lay straight your both curving legs.

Repeat step1 to step4 for 30 minutes. Exercise on morning is the best.

Keep writing a food diary – a detailed account of what you drink, eat and the calories it packs – is a very useful tool in helping people lose weight, US researchers said in recently.

Total 1,685 middle=aged men and women over six months involved in the research. And the data shows that those who kept such a diary just about everyday lose about twice as much weight as those who did not.

Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.

“For people who are working on weight loss, just writing down everything you eat is a pretty powerful tool,” Victor Stevens of Kaiser Permanente’s Center for Health Research in Porland said.
“It can help most of participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations,” Stevens said, who helped lead the study published in the American Journal of Preventive medicine.

“This easy but useful technique also helps hold dieters accountable for what they are eating.”, Stevens said.

The people involved in this research come from four US cities: Porland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds ( 6kg) compared to 9 pounds (4kg) for those not regularly keeping a food diary.

The age of people in the study was 55 average.

They were asked to eat less fat, more vegetable, fruit and whole grains, exerciese 3 hours a week mostly by walking, attend group meetings, and keep a detailed food diary.

If you need to calculate your calorie daily, we provide you a free online tool, – quick calorie calculator.

“Keeping a food diary doesn’t have to be a formal thing. Just the act of scribbling down what you eat on a Post-It note, sending yourself e-mails tallying each meal or sending yourself a text message will suffice,” Dr. Keith Bachman, another Kaiser Permanente expert, said in a statement.

Author: Jewel Kessler

If you are starting a weight loss program, it may be helpful for you to know that there are some simple steps you can take to make any weight loss program more effective. Let’s share with you 7 tips that have been proven successful by millions of weight loss participants in any weight loss program of their choice.

Weight Loss Tip #1: Realistic Goals

The fastest way to lose motivation is to set unrealistic weight loss goals for yourself before you even start your weight loss program. Ask yourself some simple questions – What do you want to achieve from this weight loss program? How much weight do you want to lose in a day, a week or a month? Remember that each small goal you achieve will propel you closer to your final destination. But if you set unrealistic goals, you will only end up in frustration and disappointment when they are not achieved, even when you are making significant progress in your weight loss goals.

Weight Loss Tip # 2: Preparation is the Key

Now is the time to start a new lifestyle and start getting rid of your junk food, your colas in the refrigerator, those puddings and those chocolates you stash in your drawer! Make a new list of the food you need and start stocking on them in large quantities. Include vegetables, fruits, healthy snacks, mineral waters and vitamins and minerals supplements you may need.

Weight Loss # 3: Reward system

Give yourself a pat on the back and create a reward system for your weight loss program. For instance, you may want to get yourself a new shoe, a new CD or even a new handbag if you reach a certain point in your weight loss efforts.

Weight Loss # 4: Healthy Breakfast

This is the most important meal that you should never miss. Skipping breakfast means that you are programming your brain to think that you hungry starved and deprived, this will only cause you to feel lethargic and when the pressure is too much, you may decide to embark on an eating binge. This is sheer suicide to your weight loss program!

Weight Loss # 5: Exercise

For long lasting effects and to boost the rate of your weight loss, this is one important activity you must inculcate into your routine. No weight loss program can be successful without a good exercise program. Choose a good exercise program that lets you burn fat and gives a good cardiovascular exercise at the same time.

Weight Loss # 6: Sleep

Always get enough sleep during your weight loss program. A normal adult would need an approximately 7-8 hours of sleep a day. This helps to keep your bodily system working in perfect order, which is crucial to the success of your weight loss program.

Weight Loss Tip 7:Relaxation

This is important in any weight loss program and you should make relaxation a crucial apart of your schedule. Meditation, relaxation and affirmations can help boost your confidence and make the process more enjoyable.

You hear it all the time – “metabolism”, but what is it? It’s the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as “burning calories”. Metabolism is essentially the speed at which your body’s motor is running.

“Basal metabolism” is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It’s how fast your “motor” is running when you’re still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!

The good news is that there are 12 ways you can “boost” your metabolism! The more of these you’re able to incorporate into your life, the more you’ll boost your metabolism. That means you’ll be expending (“burning”) more calories 24 hours a day!

1. Always eat breakfast! Skipping breakfast sends the message to your body that you’re starving because you haven’t had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.

2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.

3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.

4. Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.

5. Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.

6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!

7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!

8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!

9. Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the “hard” way to do things!

10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.

11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.

12. Avoid the”3 P’s”…..pills, powders, and potions! There are NO quick fixes!

Get started today! You’ll feel better and your metabolism will be in “great shape”!

1. Elevates your metabolism so that you burn more calories everyday.

2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a “fit” person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.

3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.

4. Decreases your blood pressure.

5. Increases the oxidation (breakdown and use) of fat.

6. Increases HDL (good) cholesterol.

7. Makes the heart a more efficient pump by increasing stroke volume.

8. Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.

9. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.

10. Increases the strength of the bones.

11. Causes the development of new blood vessels in the heart and other muscles.

12. Enlarges the arteries that supply blood to the heart.

13. Decreases blood levels of triglycerides (fat).

14. Improves control of blood sugar.

15. Improves sleep patterns.

16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.

17. Increases the thickness of cartilage in joints which has a protective effect on the joints.

18. Decreases a woman’s risk of developing endometriosis by 50%.

19. Increases the amount of blood that flows to the skin making it look and feel healthier.

20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT!