How Much Should I Jog to Lose Weight?

"How much should I jog to lose weight?" This is a fairly common question that you will hear among novice runners who are looking to use jogging as a means to a healthier lifestyle. Unfortunately, there is no universal answer that works for everyone. While running is indeed a very effective exercise for losing weight, you need to take many factors into consideration in order to effectively use it as a means for dropping those pesky excess pounds from your mid-section and getting your body in great condition.

To answer this question properly, let us first look at the whole concept behind losing weight and staying in shape. At its most basic, losing weight is all about balancing your calorie intake with your calorie expenditure; the fewer calories you eat and the more calories you burn, the more weight you lose. This is where jogging comes in. When you jog, you are basically burning calories so you can lose weight.

A natural extension of the "how much should I jog to lose weight" question, therefore, is how do I maximize my calorie expenditure via jogging. There are two important answers to this:

· First, a jogging plan that allows you to run at least 3 to 4 times a week with each run lasting 30 minutes to 1 hour is a good place to start for losing weight. Even at moderate intensity, this will allow you to burn about 800 to 1,000 calories per hour. Moreover, jogging can also boost your metabolism so even after you run, you are able to continue burning calories towards losing weight. When paired with a healthy diet plan, you can actually lose an average of 2 pounds per week from a jogging plan that has you running 3 to 4 times within the week.

· Second, and perhaps more important, increasing the intensity of your workouts is the ultimate secret to weight loss via running. In essence, the question "how much should I jog to lose weight" is only half of the story. The other half of it is "how fast should I run to lose weight?" Running faster burns more calories within a relatively shorter period and is actually more effective at boosting metabolism so you also burn more calories after running, much more so than if you were running at a moderate pace.

Combing these two concepts, the ideal solution therefore is to run 3 to 4 times a week with at least 1 of those workouts done at a high intensity. In the fitness world, these workouts are known as high intensity interval training or HIIT. When you perform a HIIT workout, you alternating running sprints with slow jogs so your body burns more calories during the high intensity phase and recovers just enough to prevent immediate fatigue during the low intensity phase.

So there goes the answer to the question "how much should I jog to lose weight?" The obvious answer is to run as much as possible, but 3 to 4 times a week is a great starting point. Then, by adding high intensity interval training, you will boost your metabolism and calorie expenditure further so in the end you will be able to lose more weight.

Article Source: http://EzineArticles.com/?expert=Robert_N._Perry

Article Source: http://EzineArticles.com/7571336

Extreme Weight Loss - 7 Nutrition Tips To Lose Weight Fast

Whether you are a bodybuilder trying to shed fat for a competition, or somebody who drastically needs to drop weight in order to improve the quality of their life, this article is for you. If extreme weight loss is what you are after, then these 7 nutrition tips will help get you there in one piece. Apply this advice with consistency and you will never look back.

1. Calories - No matter what you do, calories are always going to count at the end of the day. You have to burn more than you take in or you will not drop any weight at all.

2. Deficits - Calorie deficits refer to how many calories you burned at the end of the day. Look at this from a weekly perspective. At the end of the week if you have burned 7,000 calories for example, you would see around a 1-kilogram reduction in bodyweight.

3. Don't Starve - If you think that you will drop weight by starving yourself, you are unfortunately incorrect. If you try to diet this way, your body will think that it is not being fed properly (which it isn't) and will store whatever you eat next as body fat.

4. Increase Protein - You will want to increase your protein intake if you are serious about extreme weight loss. Your body uses protein to repair and fuel your muscles before and after exercising. Generally, the higher protein diet you have, the leaner you will appear.

5. Protein and Weight Loss - The reason why protein is so beneficial to people trying to lose weight is because the body finds it hard to break down proteins, as compared to carbohydrates and fats. Therefore, your body will use more energy as a result of this and burn more fat.

6. The Effect of Glycogen - Without boring you with all of the details, glycogen plays a key role in weight loss. You should aim to empty your glycogen stores once every 2 weeks in order to maximize your progress. This is simple to perform: Every 2 weeks, eat no more than 90 grams of carbohydrates for 2 days.

7. Remember Healthy Fats - The human body finds it very hard to use its own body fat stores as energy if you aren't eating enough healthy fats everyday. Start cooking using coconut oil and eat fish at least 3 times per week to help ensure that this doesn't occur.

Nutrition is everything when it comes to weight loss and even general wellbeing. Now that you have these 7 tips under your belt, you have a better understanding of how bodybuilders and fitness models are able to achieve such extreme weight loss in such a short period of time.

Article Source: http://EzineArticles.com/?expert=John_Stamford

Article Source: http://EzineArticles.com/7360237

How to Lose Weight in a Simple Healthy Way

If you're obese and you really want to slim down, you don't need to endanger your life in the process. There's a healthy way you can engage when thinking of losing weight. All you need is to discover the right steps to follow. Here are some tips to engage:

• Use up the stored fat in your body
Your body actually uses food for energy. When you have excess energy, your body stores it as fat. Hence, if you go ahead to consume more food than your body requires for daily tasks you're likely to gain weight. You can start losing weight by using up the excess fat. You can start by reducing the amount of calories you consume on daily basis. You should also increase your activity level in order to slim down.

• Introduce changes in your diet gradually
You have to take your time to introduce changes in your diet. You have to take it little by little. You don't need to starve yourself to death just to lose weight. You have to start reducing the amount of starchy foods you eat gradually. You need to cut down on your daily breakfast, lunch and dinner.

• Take more of fruits and vegetables
As you cut down the level of starchy foods you eat, you need to be taking more of fruits and vegetables in order to lose weight easily. You can start by taking enough oranges on daily basis. You can also take pineapples and other nice fruits. You should make sure you eat more of carrots, green beans, spinach, broccoli and other veggies. They'll help you slim down with ease.

• Engage in daily physical exercise
You need to engage in daily physical exercise when thinking of losing weight with ease. Daily exercise helps you increase your activity level. It burns excess fat that leads to weight gain. You should avoid getting involved in strenuous physical exercises. All you need is to engage in your favorite sports. You can also go for daily jogging or walking. You need to be consistent with any of the exercises if you really want to see great results.

• Watch what you drink
You need to watch the kind of drinks you take on a daily basis. You must avoid taking alcohol and unhealthy beverages. You should rather be taking more of water and other soft drinks. They help you to slim down.

Finally, you must be patient when following the tips discussed above. You need to write down your plan and also make sure you follow it consistently. You'll end up losing weight with ease when you're committed to the right steps discussed above.

Article Source: http://EzineArticles.com/?expert=Roy_Chidubem_Okonkwo

Article Source: http://EzineArticles.com/7683833

How to Rapidly Lose Weight Now

Sometimes you need to shed pounds in a hurry, and while it isn't medically advisable, it can be done in a way which isn't harmful. The article below describes a variety of tips which can help you shed the pounds quickly without any adverse side effects.

The first step is to make changes in your diet which will stick with you for the rest of your life. Switch from white pasta and flour to whole wheat, for example. Reduce your carbohydrate and fat intake and replace it with vegetables, fruit and non-glutinous fiber. Skip the soda and coffee and stick to herbal teas and water. These simple changes can have a huge impact on your ongoing weight, not just your current weight loss.

Next, get moving! The more you exercise, be it taking the stairs instead of the elevator or truly working out, the more weight you'll lose. Enjoy sports, go to the gym, take a swim or play a dance game on your video game console. Whatever gets you up and about will help you lose weight rapidly.

Write down why you're trying to lose weight and your goals. You can revisit this list to add new items or just to keep your motivation strong while you work towards your goals. This is a great way to keep yourself mentally in the game while physically you may be straining with the changes you're making.

Is there something standing between you and your ideal weight? Maybe it's the stress from work, or a spouse who loves to eat fast food. Figure out how to remove these triggers or roadblocks from your life in a way which keeps you happy while also ensuring future health. Consider asking family members to join you in your new healthy lifestyle, or find stress relief through activities such as yoga or meditation. There are many options available to you!

Drink all the water you can. Not only does it cleanse the body of toxins which cause it to be bloated and start it hoarding fat, but it also keeps you hydrated and helps you heal from your exercise. When your stomach is full of water, it's less likely to ask for food, too.

Try to get a truly hard cardio workout in every single day. Studies say that 90 minutes of real exercise every day is the key to losing weight rapidly, and this means you have to take this advice seriously. Whether it be playing soccer or doing the treadmill, engage in all sorts of different activities that get your body moving and your breathing heavy. If you avoid exercise, you're sure to keep the weight on and feel unhealthy, too.

All of these easy to follow tips are now at your fingertips, so it is your duty to start implementing them in your daily life. Take advantage of all the information and support found online and you'll be quick to lose weight while also being able to keep it off for good. Work hard, play hard and have fun while shedding the pounds!

Article Source: http://EzineArticles.com/?expert=Anak_Betawi

Article Source: http://EzineArticles.com/7360212

Just Why Can't I Lose Weight?

Weight loss is a huge sector of the fitness industry, and with good reason. Every year many thousands of people are seeking ways to shave off a few pounds, shed a couple of stone and hopefully tone up in the process. We all know how to do this, it really is as simple as moving more and eating less. If you adjust your diet a sensible amount and make the effort to hit the gym you're bound to lose weight.

Yet despite this, people are always having difficulty and seeking advice. Well there are a few factors which could still be holding you back against your best efforts.

Lack of Sleep

Sleep can often seem like less than a necessity. You may have a job to complete, a family to raise, friends to visit, and a fitness programme to complete. With all these responsibilities to juggle, fitting in a whole eight hours of sleep can easily begin to seem unreasonable. When you're deprived of sleep your metabolism slows as a response, The amount of calories you need to cut down on increases substantially, while you'll feel more intense hunger thanks to increased levels of the hormone ghrelin.

Don't consume caffeine less than two hours before bed, and try to avoid jumping straight from the computer to the bedroom. Bright lights trick your body into thinking it's daytime, and give you a more fitful rest.

Not Paying Attention to Your Nutrients

Even if you're seeing a high calorie burn at the gym, it's not uncommon to find your body failing to shape up. This could easily be due to a lack of nutritional attention. Now, calories are clearly important, and you will lose weight by ingesting less than your base metabolic rate. But it's where you lose this weight that matters. Take protein as an example, if you're not consuming enough to maintain muscle size, your body will burn off muscle instead of fat. Fat is easier to maintain and represents better energy storage, so it makes sense. Check your RDAs for all essential minerals and vitamins, and be sure not to drop below them, even if it means a couple more calories.

You're Too Sedentary

When calculating your BMR few people like to chalk themselves up as entirely sedentary, but it's not uncommon to be far less active than you conservatively assume. A desk-based office job is the death knell for many weight loss plans, with your metabolic rate cutting down considerably with no anticipated exercise, despite sessions at the gym. At the very least try standing up and moving a few times an hour, or consider fidgeting your legs around constantly. If you're moving a little bit regularly you could burn hundreds more calories throughout the day.

Article Source: http://EzineArticles.com/?expert=Mira_Burton

Article Source: http://EzineArticles.com/7534888

I Need To Lose Weight And Gain My Confidence Back

It's so ridiculous it really is ridiculous! We look at ourselves every morning in the mirror and think, "I should lose weight." Then we feast ourselves on a heavy morning breakfast and continue to think to ourselves how ridiculous it is. Then you attempt to check out all various types of weight loss publications and check out weight loss and weight loss regimens. Bear in mind no matter what you decide to do unless you are encouraged to work out and lose weight, none of it will produce results.

Things will only work if you have the proper mindset, with the proper attitude you will start to see results with your fat burning. That being said you have to lose the mindset that there is a magic bullet to weight loss and it will take little to no effort. Once you change your attitude and set your some goals to lose weight and begin a brand-new chapter in your life things will start to fall into place for you. That's the only way that you will ever make this fat burning journey happen. You need to take control of your mind and focus on all of your dieting goals and keep telling yourself I will be healthier in the long run.

Friends can and will urge you to lose weight when you state, "I have to lose weight." If you lose weight, they will attempt to mimic your success. Keep in mind to stick to your strategy to lose weight regardless of the praise and compliments you start to receive. You can attempt exercises that achieve stomach fat burning, or use green tea to help speed up fat burning, and a lot of various other options as long as you are dedicated to them. Never quit and never give up until you see results.

If you put your mind to it you will definitely reach your overall objective for your desired weight, there is no such word as impossible; Nobody can make you quit or give up unless you let them so begin gradually then eventually you will be at full speed toward your weight loss goals.

All your friends and buddies will envy you and attempt to copy your success if you are effective. Do not let that jealousy and envy let you rest. Use the compliments as self motivation and continue with your fat burning regimen. Get your family familiar with the diet procedures you are doing and that will help increase your chances to meet your lose weight goals. Unless you consume less food and embrace your new life style modifications, you may not have the strength to stay with your diet plan. If you are confident you will succeed. Keep up the good the work and make your body fat a thing of the past.

Article Source: http://EzineArticles.com/?expert=Corey_M_Davidson

Article Source: http://EzineArticles.com/7610309

Tips to Lose Weight Naturally

There's no easy way to lose weight even though most of the world is looking for ways to accomplish this. If you look around you'd find plenty of weight loss pills and other methods to lose weight, but pills are definitely not going to help you out in the long run and I'd suggest that you stay away from them.

Effective strategies to lose weight

There are plenty of ways to lose weight through methods other than pills and fasting yourself, so let's take a look at a few things that you could do in order to shed those extra pounds:

Create a goal

You need to make sure that you have a target and a goal to achieve as only then would be able to work towards it and exercise enough to accomplish it. If you don't plan and strive to accomplish it, you'd end up in the same position month after month and this would in turn lead to depression.

Ask others to help you out

Junk food is one of our biggest enemies when it comes to losing weight, and therefore we must try and get rid of such foods from our diet. But, this is not going to be possible all on our own. Therefore it would be advisable to seek the help of your family and friends and make them help you get rid of this habit.

Don't keep weighing yourself

There are people who constantly weigh themselves each and every day. But, obviously you're not going to be losing weight that fast to notice changes. Rather than weighing yourself every day, make it a point to weight yourself first thing in the morning every weekend or so.

Drink plenty of water

There are a few people who say water helps you lose weight. We're not entirely sure about that as yet, but water does help increase your metabolic rate and get rid of any toxic compounds in your blood stream. Therefore, on the whole water does help you lose weight by burning more calories. So, make it a point to drink lots of water every day.

Lastly - Exercise!

Well, this is something that you all know about and therefore, there's no point mentioning it. But, when you do exercise make sure that you don't over exert yourself. Whatever you're doing, begin small and then surely increase it over the weeks. This would prevent you from overexerting yourself and at the same time you wouldn't be frustrated with failure.

Article Source: http://EzineArticles.com/?expert=Abhishek_Kumar_Khandelwal

Article Source: http://EzineArticles.com/7578259

Simple Diet Tips to Lose Weight

diet also plays a very important role in weight loss. This article will show you simple changes you can make in your diet to help you shed the pounds.

One easy way to cut calories from your diet is by avoiding high-calorie dressings. Often, people eat salads when they are trying to diet. However, if you drench your salad in salad dressing, you are adding additional, unnecessary calories to your meal. Instead of salad dressing, choose oil and vinegar or opt for lower calories, healthier versions of your favorite dressing. Avoid creamy dressings such as blue cheese or ranch since cheese, cream or mayonnaise based dressings contain more fat and calories, as well as cholesterol. A better option is vinaigrette dressing which has less calories and fat.

If you are trying to lose weight switch to lean cuts of meat. Lean meats not only have a small amount of fat but they are also high in protein. Protein contains less calories per gram than fat, which mean that when you eat lean meat you are eating a food that is relatively low in calories. Furthermore, consuming adequate protein is crucial for maintaining your muscle mass. More muscle mass in your body results in a higher metabolic rate. If you have a high metabolic rate, your body will burn calories faster and you decrease your chances of becoming overweight.

When trying to lose weight, reduce the portion size of your meals. A good tip is to eat your meals on smaller plates. Switching to smaller plates will still give you the illusion of eating a full plate of food and will not make you feel as if you're depriving yourself. By cutting back on your portions, you are instantly cutting back on the amount of calories you are consuming.

Avoid eating out if you are dieting. Many times when people go out to eat they make poor food choices and overeat. If you must eat out, opt for healthy foods. Nowadays many restaurants, including fast food chains, offer healthy options for those watching their figure. Eat a grilled chicken sandwich instead of a fried one. Instead of getting fries with your meal, get vegetables or a side salad. When eating in a restaurant, watch out for portion sizes since many restaurant portions are twice the recommended amount. Divide your meal in half and take one half home. You can also split your meal with a dining companion. These simple changes will help you reduce the amount of calories you eat and stay on your weight loss path.

Changing your cooking method can greatly help you slim down. Avoid frying your foods since the frying oil adds extra calories to your meals. Also, most fried food is breaded which also increases the calorie count. Instead of frying, try broiling, steaming or baking. All these methods are considerably more healthy than frying and cuts down on the overall calorie content of a meal.

Losing weight can be very hard but if you have the proper knowledge, you can be successful. Implement the changes mentioned in this article, and you will be on your way to a thinner, healthier body.

Article Source: http://EzineArticles.com/?expert=Anak_Betawi

Article Source: http://EzineArticles.com/7632031

How Can You Lose Weight?

While weight loss is not an easy goal to achieve, one can manage to lose a significant amount of weight if he/she follows a weight loss plan properly. The majority of the people fails to lose weight properly because they do not know the right methods to do so. To help such individuals out on their weight loss journey, here are five steps that must be followed:

1. Establish Weight Loss Goals:

Before really starting off with a weight loss program, it is important to first state the goals one has. As effective weight loss involves making longterm changes to the lifestyle of a person, there has to be some real thought put into it. The best way to start this process is by actually zeroing in on the priorities that a person might already have. For example, an individual might be looking to lose weight to look better while the other might be doing it to boost his/her self esteem. Making the goal clear keeps a person focused and determined.

2. Prepare Mentally:

As losing weight requires some long term lifestyle changes, a person has to be prepared mentally to make them. These changes are not only about the eating, habits in general, but also about the places one eats at as restaurants and dine-ins are where one puts on the greatest amount of calories.

3. Lose Weight with Cardio:

Performing Cardio exercises leads to a tremendous amount of fat loss in the beginning of the weight loss journey. Cardio can be performed either on machines like treadmills or through exercises such as running or jogging. Most people perform card at the same pace for long periods. While this is effective, it is not nearly as effective as performing interval training. For Cardio is really helpful, perform it with the interval training method, where intense but short bursts of exercise are followed by short periods of rest. This cycle is then continued for around 30 to 40 minutes.

The benefits that interval training has over normal paced training are immense. It helps burn fat faster and for longer periods of time, even when the exercise is not performed at all. Ideally, Cardio should be performed thrice every week.

4. Lose Weight through Weight Training:

Most workouts concentrate on the individual parts of the body. While this is beneficial, the positive effects can be doubled or tripled by performing compound exercises. Weight training involves exercises such dead lifts, squats, and bench press. To really make the most of the compound exercises, perform them in sets of low reps with heavy weights. The rest periods should be limited to 30 seconds at max.

5. Follow the Right Kind of Diet:

When it comes to the type of diet consumed, individuals should give a great amount of thought to the food they look forward to eating. They should focus on the rules listed below:

1. Breakfast is never to be skipped. It is the first meal of the day and matters the most when it comes to increasing the metabolism. A healthy breakfast consisting of eggs and a little bit of turkey should be consumed.


2. Sodas and other sugary drinks should be avoided at all costs. This is because they are very high in calories and have negative effects on the weight loss cause. Replace these drinks with water as water contains zero calories.


3. Snacking should not be avoided. In fact, experts recommend consuming up to 6 meals a day. These meals should be more like snacks which are healthy. Fruits and nuts are excellent snacks that pack the vital nutrients too.

Article Source: http://EzineArticles.com/?expert=Jafar_Adam

Article Source: http://EzineArticles.com/7636214