Veggies and Red Peppers for Reducing Body Fat

Veggies and Stomach

Calorie Contents of Vegetables

Most vegetables are naturally low in calories, so building your daily diet around veggies can lower your calorie intake. Replacing some high calorie foods and side dishes with vegetables can cut hundreds of calories from your meals. For example, 1 cup of broccoli, sweet peppers, zucchini or mushrooms contain less than 35 calories, while a cup of cooked macaroni or rice has more than 180 calories. According to the Centers for Disease Control and Prevention, when you reduce your food intake by 500 calories every day for a week, you will lose 1 lb.

Water and Vegetables

Many vegetables, such as cucumbers, lettuce, celery and tomato, also contain lots of water and help fill your stomach without providing any calories. Fill at least half of your plate with fresh or grilled vegetables or add plenty of vegetables to casseroles, sauces, omelets and other meals. This will help reduce the calorie intake of your meal and promote weight loss.

Effect on Metabolism Rate

Red peppers, such as chili, cayenne, jalapeno and habanero, contain capsinoids that can increase your metabolic rate. A study published in the "American Journal of Clinical Nutrition" in 2009 showed that consuming 6 mg of capsinoids every day helped burn abdominal fat and increased fat oxidation. Adding fresh red peppers, hot sauces or dried red peppers to your meals can temporarily boost your metabolism and promote belly fat loss.

Peppers Burn Body Fat

Many popular green peppers, such as habanero, jalapeno, bell pepper and anaheim, are actually red peppers of the species Capsicum. These peppers contain a molecule that not only gives them the "hotness" but also affects your metabolism and fat burning. Adding green peppers into your meals can promote fat burning, but not all green peppers have the same effect
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Scoville Unit

The amount of capsaicins varies between different green peppers. All red and green peppers are rated by their "hotness" with a Scoville unit. Peppers with high ratings have higher thermogenic effects and thus can boost your fat burning more than peppers with low ratings. Habanero has the highest rating of 100,000 to 350,000 Scoville units, jalapeno has a rating of 2,500 to 5,000 and anaheim peppers have a rating of 500 to 2,500 Scoville units. Green bell peppers have a rating of 0 Scoville units, meaning that they do not contain any significant amounts of capsaicins.

Effect on Metabolism Rate

Metabolic rate describes your body's energy use. Metabolism is a process of converting the foods and liquids you consume into energy in your body. Your body is metabolically active even at sleep, using energy to perform functions such as blood circulation, breathing, hormone level adjustments and cell repair and growth. Thermogenesis is a metabolic process during which your body produces heat by burning energy. Exercise, diet and environmental temperatures induce thermogenesis.

Effective Fat Burning Activities

 Cardio and weight training are both effective fat-burning activities. However, the amount of fat you burn during both will vary, based on the exercises you select. Understanding how many calories you burn during each type of activity will help you plan your fat-loss goals. The Centers for Disease Control and Prevention recommends at least 150 minutes of cardio activity weekly and a minimum of two strength-training sessions for fat loss.
Fat Burning
Set a fat-loss goal to help you burn fat with cardio activity and strength training. A safe fat-loss goal is 1 to 2 pounds weekly, according to MedlinePlus. Accomplish a 1-pound weight loss each week by shedding about 500 calories daily through cardio and weights. If you want to increase fat loss to 2 pounds, you need to shed 1,000 calories daily. If burning 1,000 calories daily is too difficult using cardio and weights, combine a low-calorie diet with exercise. For example, eat 700 fewer calories daily and exercise to burn 300 calories.
Strength Training
The amount of calories burned using weights varies, based on your body weight. For example, a person who weighs 160 pounds burns about 219 calories an hour, according to the Mayo Clinic. If you weigh 200 pounds, calorie burning increases to 273 an hour. At 240 pounds, calorie burning increases to 327 an hour.
Cardio
The amount of calories you burn during cardio activity varies, based on the activity you select. If a 160-pound person walks at 2 mph, she will burn 183 calories an hour, meaning she burns less fat walking at this speed than using weights. However, if you select a high-intensity activity like running, which burns 986 calories an hour, you will burn more fat. Discuss an appropriate level of activity with your doctor.
Circuit Training
Circuit training allows you to combine cardio and weights to increase calorie burning by 30 percent, according to "Fitness" magazine. Start with a strength-training exercise like bicep curls. Then, alternate to high-intensity exercise, such as running or jumping rope. Select a new weight-training exercise, such as leg lunges, then alternate back to your intense cardio. Switch between these two activities for at least 30 minutes.

4 Effective Ways to Burn Your Calories

Running is an effective way to burn calories, increase heart rate and train for muscle strength. But taking off on a run may get boring after awhile. Introduce other exercises and techniques into your running regimen to provide more benefits from running and keep it interesting. These exercises serve different purposes, but all can ensure you get the most from your running experience.
Trail Running
Many runners jog along urban streets or tracks near their home. Trail running instead takes the sport off-road, similar to mountain biking. Exercise from trail running forces different muscle activity because of frequent changes in incline and sometimes ground surface structure. There are more turns and the body must adjust more quickly than in conventional running exercises. The terrain from trail running is usually less harsh than streets or sidewalks. This can benefit those with painful "runner's knee" and other sensitive joints, as the ground more easily absorbs the shock from foot contact. Trail running can be less motonous since the scenery changes often. This can make a run more enjoyable for some. Lack of traffic and stoplights also helps trail runners maintain a more consistent exercise. Trail running will better improve balance and coordination, says well-known running coach Jenny Hadfield. However, trail runners must stay focused on the trail to avoid unusual objects in the path.
Plyometrics
Combining plyometric training with running creates an exercise routine that significantly extends the benefits from running. Plyometrics is a process of quickly stretching and then contracting a muscle group. When alternated with running, the stimulation to the leg muscles can help increase a runner's "max VO2," or maximum volume of oxygen. A 1998 study at the University of Illinois confirmed that strength training interjected into a running routine can improve muscle economy, increase running endurance and increase VO2 max. Deep squats prior to a quick high jump is an example of lower-body plyometrics. Other similar exercises include jumping sideways on and off of a box or step. Try adding these exercises before and after a run, and also on a short break from running.
Walk Breaks
A common exercise for runners is to actually stop running and walk for a portion of the run. Marathon coach Jeff Galloway notes that this strategy actually improves overall running time for long-distance marathons. Walking and running utilize different muscles. When these two exercises are alternated, each muscle group is allowed some recovery time. This allows a runner to maintain speeds at the end of a race or run that are comparable to her speeds at the beginning of the race. Without walk breaks, the average speed gradually declines as muscles experience fatigue. This exercise is common in long-distance running and may improve your results as well.

Genes and Weight Gain

 “Obesity is hereditary.” Sounds like a simple, box-like statement that would be easy enough to believe. After all, genetics play a role in a lot of things relating to our bodies. The color of our hair, the shape of our nose, height and bone structure, to name a few, are all genetic characteristics. Families tend to look alike, naturally, so it would only make sense that if one or both parents are overweight or obese, that their children would be also, right?
Yes - and no. There is no doubt that genetics play a role in obesity. We know this to be true. Children of overweight parents tend to be overweight, but not entirely because their DNA is coded that way. More and more studies are pointing to eating patterns, food choices, family relationships and unhealthy habits as culprits in weight gain and obesity.
The nutrition-related behaviors and habits we have today as adults were learned, or adapted, as children. Unless those actions were consciously changed moving into adulthood, it’s probable that we still eat very similar to the way we did when we were kids. In some ideal world, all families sit down at a table where mom serves breakfast, lunch and a home-cooked dinner each and every day. Since that’s nowhere near the norm of yesterday’s or today’s families, simply looking at the habits that went on inside the house around mealtimes could be very telling of how your body will manage the diet you eat today.
Breakfast: Did you eat a nutritious breakfast then? Do you now? While you may not realize it when you’re eating, breakfast helps set the stage for your body’s blood sugar stability for the remainder of the day. Steady blood sugar means easier weight control. A high fiber breakfast with a moderate amount of protein (such as low fat yogurt with ground flax seed and berries, or two eggs and whole grain toast) can help you feel less hungry all day long. Different body types need different foods, but everyone should start the day off with something healthy.
Rushed Meals: Were meals rushed then? Are they now? Not everyone has time to sit down to leisurely meals, but it is important to be somewhat conscious of the food that goes into your mouth. Digestion starts in your mouth, not your stomach. Give your body a break from indigestion by eating slowly. What’s more, if you rush though a meal, you’re more likely to grab for more food because you don’t feel full…yet. There is a lag in communication between our stomach and brain when it comes to feeling full. Eat slower and you’ll actually feel fuller by the end of the meal.
Fruits and Veggies: Were fruits and veggies a common occurrence at the table growing up? Do they make an appearance today? Needless to say, fruits and vegetables are important to everyone. From a nutrient perspective, however, they’re critical to our health and possess vitamins our bodies need to help stay healthy, vibrant and youthful.
Unique Habits: Did you develop any less-than-desirable eating habits in your youth? Have they carried over into your adult life now? These habits aren’t necessarily related to how we were parented, rather the choices we made through high school and on. Did you go for an extra cookie from the school cafeteria after lunch most days of the week? Do you find yourself always looking for something sweet after lunch today? If you find yourself saying, “I’ve been doing this for years” and you know it’s not good for you, now is a good time to change.

How to make Dieting and Exercising Effective for Weight Loss?

You’ve been dieting and exercising for a few months now but you don’t seem to be losing as much weight as you were in the beginning of your program. It’s hard to stay motivated when you don’t see results.
In order to keep you motivated, we need to first uncover your definition of results. Why did you begin the program? Was your initial reason to begin dieting and exercising to lose weight?
If your answer is yes, then have you accomplished that task? If you have lost some weight, then your second answer would also be yes. So, it’s true, your hard work and dedication have brought about positive results.
But maybe you are thinking that you need to lose more weight. If that is the case, then you have every reason in the world to be motivated to continue the program. Ask yourself what will happen if you go back to your old way of dieting and forego the exercise?
Well, the obvious answer here would be that you will gain back the weight that you have worked so hard to lose. You definitely don’t want that to happen.
But how does one stay motivated?

• Maintaining a journal of everything you eat and drink and recording your physical activities will make it easier to stay on track.
• Affirmations will help you to stay motivated.
• Recognizing your achievements and rewarding yourself for your accomplishments will encourage success.

The important thing to realize is that it takes courage to begin any weight loss or fitness program. Commitment is needed to stay the course. Realize that you are a beautiful and important individual and you deserve to reach your goal.
Imagine all of the benefits you will reap when you succeed. Show gratitude for how far you have come. Know that you are on the right path and to turn back now, will seriously impede your chance for success.
Above all, know that yours is a magnificent life, full of choices and decisions. Make the decision today, to succeed.

Diets for Losers

You might find you lose weight with some fad diets—most of the time it is only temporary. The truth is losing weight requires a change in your lifestyle, that is if you want to keep those extra pounds from coming back.
The latest trendy diets all claim success, but for how long? Chances are they are so low in calories that you will definitely lose weight but when you resume eating regularly, you’ll put that weight right back on.
There are many reasons that fad diets are bad. Many lack a balance of protein, carbohydrates and fats. Some of these diets shun certain food groups and are just not nutritionally sound. Succumbing to these types of diets sets you up for failure or worse.
When you deprive yourself of a certain food group, you run the risk of nutrient deficiencies. An imbalanced diet can lead to ketosis. Sound scary? It is! This is a condition that causes the body to break down muscle tissue. No! This is the last thing you want to do, as a matter of fact it’s a last ditch effort from your body indicating that trouble is brewing.
Another reason that fad diets are bad is because they are terribly boring. Eating one particular food all day long, completely avoiding certain food groups or having to eat foods in a specific order are lifestyles that few people can adapt forever.
Think about people whom you know or celebrities who have lost weight. Which ones have kept it off? Was it the friend that was on the grapefruit diet or the extremely low fat diet? Was it the celebrity who is endorsing the diet that’s guaranteed to work?


Many of these diets are extremely low calorie diets, no wonder people lose weight from them, but are they depriving themselves of needed nutrients, by eating such a small amount of food? Most importantly, is this a quick fix weight loss or one that will last forever?
The only way to achieve permanent weight loss is to find a diet plan that you can live with. If you love ice cream, fine! Just reduce your calorie intake by portion control or food choices but keep a balanced diet and stick with a regular exercise routine. If you find that you begin to level off or start to gain weight then you may need to re-examine the type and quantity of food that you are eating.
Writing everything that you eat in your journal will help you to keep track of your diet and weight loss plan. By writing down your foods and activity each day, you take responsibility for your diet and exercise plan. Thereby bringing about a much greater chance of success. This method has been proven to work time and time again.
Making smart choices about what you eat combined with an exercise plan that incorporates cardio and strength training can be your ticket to permanent weight loss and a beautiful body. Stay away from fad diets, they only work for a short while, and winners like you are interested in benefits that last a lifetime.

Cardio and Weight Training For Calorie Loss

When it comes down to it there is no magic way to loose weight.  You have to lower your calories and carbs to burn away that stubburn body fat.  Are there ways to do this fast?  Yes there are ways to make your workouts more effective, but you have to combinded Working out and Diet along with Rest. 

To loose just 1 pound your body has to burn off 3500 calories.  3500 Calories can be quite a challenge but not on a weekly basis.  If you are going with just eating healthy.  Following a diet, you can find at www.hypermuscles.com  or even if you just create a diet like eating soups 4x a day.  Whatever it is you are doing you have to burn off more then you eat.  

Cardio is the best way to loose fat, if you get on a Treadmill for 45 minutes you should beable to in that time Burn off 500 calories.  If you burn off 500 calories eveeryday for 1 week 7 days thats adds up to 3500 calories which = 1 lb of fat.   But say you burn off 1000 calories a day thats 2 and 1/2 of fat every week.   Of course if you are burning 500 calories off a day, your body is also burning calories off all day and night when you sleep so pretty much you could be loosing 4 or more pounds every week.  So in 2 weeks time you can actually burn over 10lbs of fat and in 31 days a months time over 20lbs.   

To help with loosing this weight, a gallon of water everyday will help flush water weight and fat out.  And getting on the  treadmill first thing in the morning is another great way to burn pure fat. This is because when you wake up your body while you slept burned off all the carbs in your body, so now your body while you walk or run on a treadmill will turn to fat for energy.

Health and fitness tips for weight loss

Health and fitness tips for weight loss.
You know you have spent the perfect day but you forgot to go to the gym? What about your fitness schedule now? Is that a question that you ask yourself every day? Most of us don’t even get time to think about our daily health care and fitness care. But we should take steps to get better and smarter day by day.
Majority of those who try to loose weight and get fitter day by day should follow some of the fitness tips during their weight loss. Their diet plan should be according to these very important fitness tips.
First and foremost step is to be ready for a diet in the sense that a diet plan is not merely a short term weight loss scheme rather is a lifestyle you adopt for fitness. It also involves your health care and body care. You become what you eat.
Other than this we need to keep in our mind that the quality as well as the quantity of the diet food should be taken care off. Just because it’s a diet food doesn’t mean we can have excess of it. We can not be fit or remain fit until we minimize the intake of our diet food as well.
Most of us who diet doesn’t exercise and often ask the question if we can choose between diet or exercise needs to know that both will help you stay fit and healthy. No doubt our diet will help us be healthy but to stay in a perfect shape we need to exercise.
Besides this the diet food should be absolutely natural consisting of the appropriate nutritional value without oil and fats. Although little fats are healthy but we don’t know exactly how much. So it’s better to keep the intake of the required vitamins and minerals.
Water intake should always be good so that we stay hydrated always. Eat healthy and stay fit. Besides all these fitness tips we need to know that the results are not quick we need to wait and stay motivated to be fit so that we finally see the results.

Quick Mark Up Weight Loss Diet Tips

It is important for women in 30 to stay healthy and smart. So follow these diet tips and live up to the mark of being ‘ever young.’
This is a dieting tip which suggests that you should remain constantly hydrated. Take a lot of water and remember that it helps in weight loss program. Drink eight glass of water to stay healthy.
For health reasons, take proper calorie intake and avoid fatty stuff. Also go for the lean meat and chicken.  This dieting tip believes that women should go for raw fruits for the sake of healthy body. Also take vegetables.
According to this dieting tip eat your breakfast which is the most important meal of the day. A salad is a good alternative and you can have light dinner also for health reason.  Interesting, be properly motivated for positive results and it will give you a discipline for a healthy life.
This dieting tip states that shop for groceries only after eating.  The dieting tip believes that if your schedule only permits you to eat one major meal in a day, eat it in the morning to midday hours rather than afternoon/evening hours. For your health sake, chart or graph your weight loss and serving selections.
A healthy diet can make us look good. More than that, it is imperative that women should start thinking of what is best for her health.

Burning Fats Permanently

Men most of all seem to have the biggest problem when it comes to losing belly fat. Belly fat is usually a very stubborn type of fat, in that it requires a lot of work to reduce it. There are two types of fat (subcutaneous and visceral fat) that you have in your abdominal area. Both have serious health risk factors associated with them and can lead to many related illnesses.
Subcutaneous fat lies directly beneath the skin and covers up your abs, which doesn’t allow them to be seen. Visceral fat lays deeper underneath your abs and surrounds your organs and has been found to be even more dangerous than subcutaneous fat. For men that carry a beer belly when you push on their belly it has a hard feel to it suffer from too much visceral fat.
There is a huge problem in America and the World associated with excess weight. Most of us would agree that extra abdominal fat is simply ugly and why most people are self conscious about showing off their body are rightful in doing so. It has been found to greatly increase your risk for developing diabetes, stroke, heart disease, and blood pressure.
Reduce your calories - To lose a pound you’ll need to burn 3,500 calories. If you reduce your daily intake by 500 calories you’ll lose the belly fat a pound a week. To lose 2 pounds a week you’ll need to reduce your daily intake by 1,000 calories. Females should not go lower than 1,200 calories daily and men shouldn’t go below 1,800 calories daily.
Get more activity – Step it up and do 10-minute power walks on your way to work. Visit your local malls and parks and do a couple laps around the perimeter with your spouse or friends. Take the stairs any chance your get.
Build muscle - To speed up your metabolism. Muscle is metabolically active vs. fat, so if you build it you can burn fat quicker. Workout the major muscle groups such as your chest, shoulders, back, triceps, biceps and legs. Shoot for 10 to 15 repetitions and 3 to 4 sets for more of a toning effect. Let your muscles rest by doing your weight training two to three times a week.
Get your aerobic exercise on - Aerobic exercise or also known as "cardio," is an efficient fat burner. Mix in your cardio between your weight lifting days for 45 to 60 minutes 2-3 times a week. Any of the following would qualify - running, walking, swimming, elliptical training, and yoga and pilates fall into this category. Reference my Everyday Health Calculators Page to get a breakdown of your calories burned during these activities.
It’s all about focus to lose belly fat through a combination of weight training, cardio exercise, and a lean muscle building diet. Losing your gut and getting a flat stomach can be a slow experience, but it is certainly worth the efforts. The rewards are not only a better looking and fit body, but also improved long term health.

11 Ways to DeFlate Fast

1. Prevent Puff

It's Saturday night, and you slip on your sexiest pair of jeans. One problem: Your stomach's so swollen that those jeans barely zip shut. Sound familiar? Bloating's a common but annoying symptom with many causes, says Patricia Raymond, M.D., a gastroenterologist in Chesapeake, VA. "You could be retaining fluids — especially right before that time of the month — or have excess gas because of something you ate, or you could be constipated," Raymond notes. Luckily, there are just as many ways to banish bloat. Try one of these tricks to keep your denim from fitting a little too close for comfort. 

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11 Ways to DeFlate Fast

2. Pick Potassium-Rich Foods
This mineral helps regulate the fluid balance in your body, keeping bloat at bay. High-potassium foods include bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus — which contains an amino acid called asparagine that (bonus!) acts as a diuretic to flush excess liquid out of your system. 

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11 Ways to DeFlate Fast

4. Cut the P.M. Carbs
Starches like bread and pasta may cause you to retain water. Lay off them before bedtime to keep from waking up puffy. 

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11 Ways to DeFlate Fast

3. Keep Your Mouth Shut
Beware of habits that cause you to swallow excess air — like chewing gum, drinking through a straw, smoking, and talking while you're eating, Raymond says. 

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11 Ways to DeFlate Fast

5. Can the Soda
The bubbles in carbonated drinks will make your belly pooch out. Stick to plain water, says Jeannie Gazzaniga-Moloo, R.D., a spokesperson for the American Dietetic Association. 

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11 Ways to DeFlate Fast

6. Limit Sugar Substitutes
Some people have difficulty digesting artificial sweeteners (especially sorbitol, found in many sugar-free candies and gums — making gum doubly bloat-inducing), which can cause gas and diarrhea, Raymond warns. If you suspect you're one of them, opt for a bit of real sugar instead. 

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11 Ways to DeFlate Fast

7. Prep for PMS
If you tend to swell up before (or during) your period, be sure you're getting enough calcium (1,200 mg a day) and magnesium (200 to 400 mg daily) in your diet; both nutrients have been found to help relieve PMS symptoms such as bloating. You can also pop Midol, which contains two mild diuretics. 

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11 Ways to DeFlate Fast

8. Apply Pressure
To help evacuate gas, says Raymond, try massaging your abdomen in the direction of your GI tract: Press your fingers near your right hip; slide up toward the ribs, across and down near your colon in a circular motion. Sounds weird — but it works! 

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11 Ways to DeFlate Fast

9. Nibble on Parsley
Add fresh, chopped parsley — another natural diuretic — to meals. 

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11 Ways to DeFlate Fast

10. Pop a Probiotic
These "good bacteria" (found in supplements and in cultured milk products such as yogurt) can keep you regular and bloat-free, Gazzaniga-Moloo says. In fact, women with irritable bowel syndrome — characterized by abdominal pain, bloating, constipation, and/or diarrhea — who took the probiotic strain B. infantis for four weeks noticed less bloating than those on a placebo, one study shows. Check labels for this strain (which can be found in the supplement Align), or find a similar strain in Dannon Activia yogurt. 

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