Sustainable Weight Loss Results In Days Not Months Get rid of belly fat, love handles, thighs, arms and more

Women are so busy these days and for reasons of time, cost and scheduling many find it very difficult to break free from the horrific dieting roller coaster…

1. Set a goal.

Identify your ideal weight and set up a plan to start reaching your goal.

2. Don’t be afraid to ask for and get help.

You’re not going to lose weight alone so tell you family.

Get support…

3. Vitamins can be good for you.

The American diet lacks essential vitamins and minerals. Balance your health with the best supplements.

4. Walk the Walk.

You burn calories when you walk, did you know that? Keep happily fit and active by balancing nutrition, health food and diet with regular exercise.

5. Sleep it off.

To be efficient at fat-burning, your body needs at least eight hours of sleep.

If you think you‘re doing yourself a favor by sleeping less, you‘re very much mistaken…

Before and After…Loss Weight Fast and Easy!

Watch this video below and see with your own eyes how fast and easy it is for some women to lose weight…without exercise or regardless of what they eat.

Is Weight Loss A Simple Phone Call Away?

Many women wanting to improve their weight loss results and eating habits may not be able to go see a dietitian or nutritionist for individual counseling.

Well, what about telephone counseling?

For women’s health, it’s becoming increasingly popular…these days!

Latest studies have reported it’s an effective strategy for behavior change.

A research study in the August 2008 issue of the Journal of the American Dietetic Association indicates counseling over the phone does indeed work.

Although uncontrolled, this telephone-counseling intervention over 3 months with a total of 8 phone calls to each participant…

This revealed even short periods of counseling can produce healthy weight loss with dietary changes.

Specifically, adults (97 people, mostly women) who were eating fewer than 5 servings of fruits and vegetables daily…

Women were encouraged to increase their intake of fresh:

• Fruits
• Vegetables
• Whole grains
• Beans, legumes
• Fiber

Plasma carotenoids (antioxidants) were measured in 41 randomly selected people as a way of assessing their actual intake of vegetables and fruits.

Results of this study revealed those receiving the telephone intervention consumed significantly more vegetables (67 percent), fruits (71 percent increase)…

Whole grains and beans (40 percent) as indicated by significant increases in their total plasma carotenoids…than did those not receiving the telephone counseling.

Why does telephone weight loss counseling work?

In my opinion, the telephone allowed the coach to give expert advice consistently.

And it created a sense of accountability on the part of the participants, both of which paid off in more healthy eating choices.

Also, the subjects’ intake of fat significantly decreased as more fruits and vegetables were consumed.

Since fat contains more than twice the calories of carbohydrates or protein, the caloric intake of their meals naturally decreased.

This means not only did it increase their chances for weight loss, but also decreased their risk for heart disease.

While the ideal will always be to see a dietitian or health care provider face-to-face…

This research suggests other options are out there that might result in significant dietary changes.

The American Dietetic Association (ADA) has a directory of dietitians in all 50 states.

You can find one within a short distance of your home or office.

You can even specify the particular area of nutrition counseling you’d like to receive, including weight management.

Just go to the ADA Web site, click on “Find a Nutrition Professional Near You,” and enter your zip code.

Some of the dietitians may do phone consultations or even make house calls!

You’re probably wondering what foods contain MUFAs and how does mufas diet really work to lose belly fat?

Simply put…

It is not yet entirely clear why monounsaturated fats (or MUFAs diet) is effective at targeting belly fat, although women do lose abdominal fat.

According to a study in the American Diabetes Association’s journal…

A diet rich in monounsaturated fats is more effective than a high carb diet for belly fat lose.

When Prevention magazine tested this they had similar results. The bottom line is 1600 calories is a reduced calorie diet for many women.

And with a diet of reduced calories, healthy fats, lean protein and vegetables, most women do lose weight.

If you’re going to diet, this is a healthy and balanced approach and at the very least you can eat more MUFAs as part of your existing diet.

You have nothing to lose… except some abdominal fat.

A MUFA is simply a clever name for monounsaturated fatty acids found in plant-derived foods.

MUFAs fall into five primary categories:

• Oils
• Nuts & seeds
• Avocadoes
• Chocolate (unrefined)
• Olives…

Examples of foods made up of these fatty acids include:

• Flax oil
• Sunflower oil
• Olive oil
• Green olives
• Almond butter
• Peanuts & peanut butter
• Avocadoes
• Seeds
• Macadamia nuts
• Dark chocolate
• Tahini (sesame seed paste)
• Pesto (basil) sauce

The good fat helps lower LDL cholesterol and raise HDL cholesterol. In addition good fats are filling, which satisfies your hunger longer.

Assuming you’re not an emotional eater, this increased satiation encourages you to naturally eat fewer calories without feeling hungry or deprived.

Other health benefits of eating MUFAs include:

• Lower blood pressure
• Lower risk of Parkinson’s disease
• Reduction in internal inflammation

Frankly, I’m still not confident if most women agree that exercise and fitness is attributed to long term health and weight loss diet success…

Fat burning and belly fat lose is the “in thing” so there are exercises, gadgets, and gimmicks galore all promising to decrease your waist size.

Some women have tried many diets only to see little or no results. As a matter of fact, you may find yourself this year still battling belly fat?

Over the years, I’m sure many women just like me know all baout the roller coaster yo-yo diets and have been on every diet plan in existence.

Of course, some women are disillusioned with dieting altogether, deciding to eat healthy, exercise daily and stay off of the bathroom scales.

Some women are apple shaped or may be like me in the past, have a rubber tire around the middle that just feels like it will never disappear.

If so, I’d like to share with you the reasons why getting the belly fat off the right way and never having to worry about it coming back is life changing.

Have you discovered the health nutrition and health benefits of olive oil verses saturated fats?

I quickly understood by adding just a small handful of seeds and nuts to my daily nutrition as this worked to burn fat.

More importantly, immediately stopped hunger pangs and certailing my appetite in the afternoons.

Good Fats verses Bad Fats:

Monounsaturated fats, polyunsaturated fats and omega-3 fatty acids are all good fats (heart-healthy).

One way of knowing if any of the oils in your pantry are monounsaturated fats is if they’re liquid at room temperature and thicken when refrigerated? 

Polyunsaturated fats are typically liquid at room temperature and when refrigerated. 

For example: Most vegetable (safflower, corn, sunflower and soy) oils. 

Omega-3 fatty acids are found in fatty fish (salmon, albacore, tuna, herring, and mackerel), walnuts and flaxseeds (flaxseed oil).

Bad fats are usually any fat that is semi-solid to solid at room temperature such as a stick of butter or the marbling in a steak. 

Saturated fats main sources are animal products, however, tropical oils (coconut, palm kernel and cocoa butter) are high in saturated fats.

Trans fat or shortening, of course is a (deadly) bad fat produced when hydrogen is added with liquid oils to make a fat solid or extended shelf life. 

Now let’s look at the power of the MUFA and why eating MUFA can definitely assist you in being successful inbelly fat lose through waistline reduction.

The original MUFA superstar was discovered via researchers investigating the benefits of Mediterranean diet which was identified as olive oil.

Just by adding 2 tablespoons of olive oil to your diet has been found to lower harmful levels of LDL cholesterol and triglycerides.

Not only will MUFAs help you lose belly fat, monounsaturated fats have been identified through nutritional research to be linked to health benefits.

Including reducing rates of serious diseases such as:

• Type 2 diabetes
• Metabolic syndrome
• Chronic inflammation
• Breast cancer
• Alzheimer

Of course, if you have been diagnosed with any of these diseases and are on a restrictive diet plan check with your doctor prior to making any changes.

 MUFA rich Foods

The MUFA list has five categories and the serving size of any of these foods at every meal is based on assisting you in your belly fat fitness regimen.

Oils – A serving equals 1 tablespoon (flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil).

Nuts & Seeds – A serving equals 2 tablespoons (almonds, brazil nuts, peanuts, chunky natural peanut butter, dry-roasted cashews, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, tahini (sesame seed paste) or walnuts.

Avocado – A serving equals ¼ cup

Olives – A serving equals 10 large olives or 2 tablespoons ( black olives, black olive tapenade, green olives, green olive tapenade)

Chocolate – A serving equals ¼ cup (dark or semisweet chocolate chips, shavings or chunks)

Fitness and Lifestyle Changes

Happily doing exercise that fits you and your lifestyle is very important.

Obviously a working mom may not be able to spend hours at a gym, but you can take time out of your busy schedule to take care of yourself.

If you want to trim your waist line and lose weight here are five rules to help fight your body cravings and stay healthy as follows:

 1: Interupt your hunger – drink water and/or eating a 100-calorie snack like a hand full of nuts about a half an hour before meal time.

2: Eliminate drinking water – especially soft fizzy drinks with meals

3: Eat plenty of fiber – eat a high fiber breakfast

4: Embrace “awareness” when eating – No more eating in front of television, texting or eating on the run; take time to sit at the table and enjoy your meal.

5: Build your muscles – exercise, walk and begin an exercise regimen

Now, you know and have many good reasons why eating foods that get rid of belly fat…is infact life changing for you!

If you remember the following formulas…

You can discover how to lose weight, healthy weight loss and keep it off!

Formula #1:

Calories out is greater than Calories in = Weight Loss

This formula is as basic as weight loss gets.

If you exercise and burn more calories than you eat…at the end of the day you will lose weight. Plain and simple!

To lose weight fast is all about calorie intake or creating  “calorie deficiency.”

At the end of a day that does not mean you have to starve yourself.

In fact, decreasing your calories too much can have the opposite effect on your body causing shut down or “starvation” mode.

The human body is built for survival…

When you consume too few calories and not enough water, your body can actually shut down your metabolism to a point where you’ll not burn fat.

Actually your body will store water (called water retention).

So, you definietly will not lose weight and you could in fact gain weight by increasing water retention.

This is where Formula #2 comes into play:

Water + Oxygen = Fat burning

When you breathe, you move the rivers and streams of internal water within your body.

Your physical body is over 70% water and your blood is 90% water.

This water is filled with electro-conductive metals such as sodium, potassium, iron, manganese, magnesium, etc.

This is how bio-electricity is conducted through your physical body.

Basically, your body needs water with increased oxygen to burn fat as an energy source.

Water intake can be anywhere from 1/2 gallon for women.

As you drink water, your body will be able to use the retained water for excretion or detox (elimination of toxins) prompting healthy weight loss.

This is not the same as sitting in a sauna and sweating which actually dehydrates your system.

Drinking water will rehydrate your system and enable your body to burn more fat.

As long as you increase your oxygen intake by doing some form of exercise:

• Walking
• Swimming
• Biking
• Jogging
• Calisthenics
• Gardening
• Lifting weights can help with fat loss and working your cardiovascular system…

Here are some sample calorie expenditures (calories burned) for a variety of exercises for women who weigh 130 – 190 lbs.

If you weigh more than 190 lbs you will actually burn calories, more calories at a faster rate than a lighter woman:

Aerobics:  130 lbs – 300 Calories Per Hour
                     190 lbs – 500 Calories Per Hour

Basketball:   130 lbs – 475 Calories Per Hour  
                        190 lbs – 675 Calories Per Hour

Pushups:  130 lbs – 480 Calories Per Hour  
                   190 lbs – 690 Calories Per Hour

Child Care:  130 lbs – 210 Calories Per Hour  
                       190 lbs – 300 Calories Per Hour

Gardening:  130 lbs – 290 Calories Per Hour  
                        190 lbs – 400 Calories Per Hour

Jogging:  130 lbs – 410 Calories Per Hour  
                  190 lbs – 600 Calories Per Hour

Pushing Stroller:  130 lbs – 150 Calories Per Hour  
                                   190 lbs – 210 Calories Per Hour

Jumping Jacks or Rope:  130 lbs – 450 Calories Per Hour  
                                                  190 lbs – 650 Calories Per Hour

Swimming:    130 lbs – 550 Calories Per Hour  
                          190 lbs – 890 Calories Per Hour

Tennis:   130 lbs – 400 Calories Per Hour  
                  190 lbs – 600 Calories Per Hour

Walking 3 mph:  130 lbs – 250 Calories Per Hour  
                                 190 lbs – 350 Calories Per Hour

These are just a few of the popular exercises you can use to burn calories.

In fact, everything you do (breathing, sitting, standing) burns calories even while sleeping!

As you can see from the above exercise list, any activity that help you burn calaories more are the most rigorous or can be done for several hours.

Take a look at my other health related articles for information on calories as part of the weight loss equation.

It is never a good idea to limit your calories under 1500 calories per day.

In fact, you should consult a nutritionist or dietician if you plan to go under 1500 calories.

The main reason is you can lose weight but become unhealthy due to lack of vitamins, minerals and other nutrients from a lower calorie diet.

Remember, the key to lose weight with any weight loss program is drinking water.

You want to eat health food and drink water while developing a fitness plan that helps you add oxygen to burn calories, fat or excess fat.

This will produce the “caloric deficiency” needed if you want to lose weight.