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Are you starting to gain weight even if you are not eating that much? Can’t you lose those extra pounds no matter how hard you try to follow your restricted diet? Do you badly want to lose weight just as easy as it once was?

When we age it becomes more difficult to stay fit. When we were younger it was easier to lose those extras. We can even lose them in a week! Even if it is different now, you should not lose hope because you can still do something about it. The only way to lose those pounds easily again is to speed up your metabolism. Read on how to speed up metabolism and lose the fats now.

Understand What Metabolism is

In scientific terms, metabolic rate is defined as the rate at which our body burns calories. Not everyone has a fast metabolism. In fact it even slows down as we grow old but there are also other reasons why our metabolism decreases. Generally, overweight individuals have a slower metabolism than normal people. Those who are slimmer obviously have a faster metabolism. This means that people burn calories differently even if they have the same activity level, diet, and weight.

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Here is a superb book on why people overeat and how to stop overeating. It’s The End of Overeating: Taking Control of the Insatiable American Appetite by David Kessler MD. He will jolt you awake with his question:

“Is it real food?” The four food groups are not fat, salt, starch, and sugar.

Kessler shows how, since the 1980s, the food industry, in collusion with the advertising industry, and lifestyle changes have short-circuited the body’s self-regulating mechanisms, leaving many at the mercy of reward-driven eating. Kessler explains how the desire to eat—as distinct from eating itself—is stimulated in the brain by an almost infinite variety of diabolical combinations of salt, fat and sugar. Although not everyone succumbs, more people of all ages are being set up for a lifetime of food obsession due to the ever-present availability of foods laden with salt, fat and sugar.

He discusses some interesting research on rats being fed sugar combined with fat and shows how these animals will walk across an electrified plate to get to Fruit Loops; a food with a layered combination of salt, fat, and sugar. Rats will go to great lengths to eat this food and will become obese as a result.

It’s a really good book that gets to the heart of the matter of eating too much of the bad stuff. The End of Overeating: Taking Control of the Insatiable American Appetite is also one of the more affordable guides at $8.82 and definitely worth a look.

by Anthony Wakefield

If you’re just starting to work towards the goal of losing belly fat you may be feeling slightly intimidated. There is so much information out there about different approaches to weight loss that you may not even know where to start! Fortunately, if you remember a few key steps, you can be well on your way to results. Below is a five week schedule that introduces a new element to a successful plan to lose belly fat. If you can add each element at the week indicated, you’ll be on your way to success.

Week #1: Increase Your Vegetable Intake.

For week one of this belly fat loss program, the first thing you’re going to do is focus on increasing your vegetable intake. For this week, start each meal off by eating at least two cups of vegetables first. While it may seem weird to eat this first and then move on to the rest of your meal, you would be surprised at how many calories you’ll save. Once you get used to eating so many vegetables and lower amounts of other foods, then you can start mixing your meal together as usual again. Remember a starter salad will also count in this case.

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These are a few tips you can start doing today to improve your food choices and overall diet plan:

Drink water. It’s amazing how many people avoid this simple tip yet it is the number one way to start to lose body fat. Water keeps you hydrated and helps to battle cravings. Drink a glass of water about 20 minutes before each meal. You’ll feel fuller before you even start the meal and will eat less as a result.

Never skip breakfast. A nutritious breakfast provides energy to improve concentration and mental performance. It also gets your metabolism going and help prevents overeating later in the day.

It is better to eat five or six smaller meals rather than three large meals. Aim to eat every three hours or so with a balance of protein and carbohydrates. This will keep your metabolism high and avoid the rise and fall of glucose and insulin in your bloodstream.

Eat Protein and Good Carbs. Protein provides certain amino acids that your body needs to feed and repair muscle fibers, and good carbohydrates (the ones in the Low Glycemic Index), will slowly deliver glucose into your bloodstream rather than spiking it in like sugars do. You’ll maintain your energy level better and will feel fuller longer between meals with a balanced diet of protein and good carbs.

Avoid Alcohol Consumption. You love the suds but a couple of beers add up quick. One 12-oz brew has an average of 160 calories. Drink 3 of those after an hour at the gym and you just put almost 500 calories in your body, before you’ve eaten that plate of wings. The same goes for Soda – the stuff is bad for you. Tons of empty calories and a lot of sugar. And you don’t even want to know what the aweful chemical soup known as Diet Soda does to you!

For a quick energy boosting snack, make some delicious homemade protein bars made with all natural ingredients.

Ingredients:

5 TBs natural peanut butter (chunky or smooth)
1 cup dry oatmeal or whole grain hot cereal (uncooked)
6 scoops chocolate whey protein (approximately 132 grams worth of low‑carb protein powder)
1 tsp vanilla
2 TBs flax seeds (optional)
1 cup non‑fat dry milk
1/2 cup water (add a little more if you need to)

Modifications: Use vanilla protein and replace ~1/4 cup of the oat flour with a variety of nuts, seeds, or dried berries.

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author: Lanny Schaffer, Ph.D

Everybody needs a little helpful advice on the road to weight loss success. Following are eight basic but effective fat loss tips that will make adhering to your nutrition and exercise plan much easier. They will gear your body and your mind for extreme fat burning mode:

1) HOW OFTEN DID YOU EAT TODAY?

To stabilize blood sugar levels, decrease insulin and increase fullness it is recommended you eat 5-6 smaller meals 2-3 hours apart. Fat is less likely to accumulate under these conditions.

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