Losing Unintentional Pounds Through Juicing and Blending

There is frequent talk in the nutrition world about juicing and blending. Did you know that juicing and blending is not the same thing? Juicing removes the pulp, for a drinkable way to get vitamins. However what you may not realize is juicing concentrates the fruit’s sugar and excludes one of the most beneficial parts of the plant, the fiber. Fiber maintains digestive function, lowers cholesterol and aids in fullness which is key for anyone trying to lose weight. Blending on the other hand, allows you to include the whole fruit or vegetable into the drink and you can add in protein and healthy fat to make it satisfying and balanced.
Not all blended drinks are created equal. Be aware of what to watch out for when buying shakes and smoothies in stores, coffee shops, restaurants and smoothie bars. They can contain absurd amounts of sugar and calories, yet are labeled and marketed as healthy options.
When purchasing a bottled smoothie drink, look for the serving size first. Usually a bottle contains 2 or more servings. Every 4 grams of sugar per serving is equal to 1 teaspoon of sugar. In many popular 16-ounce smoothies and juices, it is common to see 40 to 60 grams of sugar!
Also be mindful of portions, many stores are now selling 16, 20 and 32-ounce drinks which provide over 700 calories and 95 grams of sugar that can be slugged back in a matter of minutes.
Watch out for key terms on labels that are there specifically to create a healthy look and feel. Just because a drink claims to contain a “super-antioxidant” blend does not mean that it is good for you. In fact, that high amount of sugar in one meal will send your blood sugar and insulin levels skyrocketing and actually can make you hungry 30 minutes later.
At a smoothie bar you can request substitutions like water for juice, or milk and ice instead of frozen yogurt. The protein and fiber boosters can also be pretty low. Check to see that the boosters will be adding at least 7 grams of protein and 3 grams of fiber for a true boost. Always ask to see the nutrition facts before ordering.
Blending, as opposed to juicing, can be an effective way to get in whole fruits and vegetables on your way out the door or after a workout. The ideal way to do this is to blend your own shakes at home. You can control the ingredients and know exactly what you are drinking.  Here are ingredients to include in a nutritious, balanced meal or snack that is also quick and convenient:
Include:
Protein - 1 cup plain Greek yogurt, low-fat or skim milk, organic soy milk or 1-2 scoops protein powder
Carbohydrate: 1 cup fresh or frozen fruit and 1/2 a medium banana or 1/4 cup dry rolled oats
Fiber: In addition to the fiber in the fruit, add 2 Tbsp unsweetened cocoa powder (2 g fiber per Tbsp and only 10 calories!) or ground flaxseed.
Healthy fat: 2 Tbsp almond meal, flaxseed meal, 1-2 Tbsp peanut butter, almond butter, 2 tbsp chopped walnuts or 1/2 cup coconut milk
Vitamin/Antioxidant boost: 1-2 cups kale or spinach leaves, 2 Tbsp unsweetened cocoa powder, or 1/4 cup unsweetened cherry, blueberry or cranberry juice
Tip: For easy blending start with the liquid first, then add the protein, carbohydrate, fat and greens.
Sample recipes:
Chocolate-Peanut Butter Lite Shake

• 1 cup milk


• 1/2 frozen medium banana


• 1 Tbsp natural almond or peanut butter


• 1 cup baby spinach


• 2 Tbsp unsweetened cocoa powder

Berry Flax Breakfast Shake

• 1/4 cup water


• 1 cup plain nonfat yogurt (Greek-style provides more protein than traditional)


• 1/4 cup blueberry juice


• 1/2 cup frozen blueberries


• 1/2 cup frozen mango


• 1 cup baby spinach


• 1/4 cup dry rolled oats


•  2 Tbsp ground flax

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What to Know About Calories Burning With Running With Weights?

The amount of energy you need to move your body over a distance, such as when you run, is measured in calories. Because your body contains mass, it interacts with the earth’s gravity to exert a force. The more mass your body has, the more energy it takes to move it against that force. The more weight you carry while running, the more calories you need to produce the energy to move a given distance.

Mass and Gravity

The earth weighs about 5,974,200,000,000,000,000,000,000 kilograms, whereas a 150-pound person weighs about 68 kilograms. Objects with greater mass attract objects with less mass. The Earth exerts a force, called gravity, on humans and other objects with mass. The more mass the object being attracted has, the greater the force required to separate the two. Therefore, the more mass your body has, the more force the earth uses to pull your body back toward it. This force can be calculated in weight, which is why you weigh less on a planet with less gravitational pull.

Calorie Expenditures

When you exercise, you move your body through space, which requires energy. Your body gets energy from the foods you eat. A calorie is a measure of energy, so a food containing 100 calories has 100 units of energy. Some of that energy is stored in your bloodstream and organs for immediate use, and the rest is stored as fat. The more mass you move, the more energy, or calories, you need. Therefore, a 200-pound man running alongside a 150-pound man will burn more calories. The 200-pound man needs more energy and burns more calories to move 200 pounds over the same distance as the 150-pound man because the Earth exerts a greater force on the man with more mass.

Running With Weights

Adding more mass to your frame when you run increases the force exerted upon you. You require more energy to move the additional weight away from the earth. Adding weights when you run, in the form of a weight vest, hand or ankle weights, increases the amount of energy you expend when running. Expending more energy requires you to burn more calories. When you burn more calories than you take in, you lose weight.

Calories Burned

According to the National Institutes of Health, if you weigh 154 pounds, you burn about 590 calories running at a speed of about 5 mph. If you weigh 164 pounds, running at the same speed, you burn about 630 calories, or an additional 40 calories. Therefore, adding 1 pound of weight while running at a rate of 5 mph burns about four additional calories per hour. You can burn more calories by running faster. A 154-pound person running 10 mph burns about 1,256 calories, while someone weighing 164 pounds burns 1,338, an additional 82 calories, or 8.2 calories per additional pound of weight.

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2 Ways to Drop 35 lbs in 18 Weeks

If you want to lose 35 lbs., focus on cutting back on calories. According to the Dietary Guidelines for Americans 2010, more people lost weight by cutting calories than by exercising. Do not neglect to exercise, however. Your goal is to consume fewer calories than you use. The more you exercise, the more you use. You have to reduce your calories 3,500 below your calorie needs to lose a pound of fat.
Reduce Calories
Step 1
Reduce your calories by 500 to 1,000 per day below your calorie needs. This will achieve a 1 to 2 lb. weight loss per week. The CDC says this is the optimal rate of weight loss. It leads to sustained weight loss as opposed to quick weight loss that tends to come back on over time. It would only take you about 18 weeks to lose up to 35 lbs. at this rate.
Step 2
Drink water in place of sweetened beverages. One can of nondiet soda can add about 200 calories to your day, one 24 oz. mocha frappuccino light is nearly 350 calories and even 12 oz. of orange juice is about 150 calories.
Step 4
Reduce the portions of foods you eat. When eating out, split your meal with a friend or take half of the meal home. At home, don't get seconds unless it's fresh, nonstarchy vegetables or fresh fruit. According to the CDC, portion sizes have increased significantly in the past two decades, adding to the weight problem in the United States.
Step 5
Eat foods high in fiber and low in fat and sugar. High-fiber foods tend to be more filling and less dense in calories, according to MayoClinic.com. These foods are mostly fruit, vegetables and whole grains. When assessing grains for fiber, make sure they have at least 3 g or more. If it has less than 1 g, it probably isn't whole grain.
Increase Activity
Step 1
Do your own chores. If you get your car washed or have someone else cut your lawn, do it yourself. You burn about 200 calories when you wash your car for an hour, and you burn more than 400 calories after an hour of using a push mower.
Step 2
Start a recreational activity, such as cycling, or playing tennis or basketball. In general, cycling, tennis and basketball each burn about 400 calories per hour. Increasing activity might not be so boring if you are having fun doing a sport.
Step 3
Join a fitness club with a friend. You might be more motivated to stick to attending a gym if you have a friend to whom you're accountable. Also, many clubs have group exercise classes and personal trainers who can help you reach your exercise goals.

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5 Things to Know Before Planning to Lose Extra 10 lbs

Losing fat in your belly requires losing fat all over your body. Weight loss and fat burning are, ultimately, a matter of burning more calories than you consume. A combination of a healthy, reduced-calorie diet and regular cardiovascular exercise can help you lose unwanted pounds and inches from your belly. Although there are plenty of fad diets and exercise programs that claim to target belly fat, there is no way to spot-reduce. Getting your entire body in shape is the way to develop the toned abs you want.
Step 1
Maximize the nutritional value of the calories you take in. Substitute high-fiber whole grains for white bread, rice and pasta, and cut back or eliminate refined sugar. Fiber, plentiful in fruits, vegetables and nuts, helps regulate your digestion and keep you feeling full longer between meals.
Step 2
Start your day with a healthy breakfast to boost your metabolism and curb cravings all day. Choose whole-grain cereals like oatmeal or shredded wheat, adding a handful of berries for added fiber and antioxidants.
Step 3
Exercise five days a week for at least half an hour. For maximum fat-burning power, try interval training. In an interval workout, you alternate short periods of high intensity exercise, such as sprinting, with segments of moderate exercise, like a slow jog.
Step 4
Add weight training to your workouts for muscle building. Muscle is more metabolically active than fat, which means it burns calories even when you're at rest. Resistance exercises that harness the power of your body weight, such as push-ups, pull-ups and crunches, count as strength training.
Step 5
Drink plenty of water. A 2008 study at the Virginia Tech University Department of Human Nutrition, Foods and Exercise showed that adults who drank 17 ounces of water before each meal lost more weight over a three-month period than those who followed the same low-calorie diet, but without the water.

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How to Lose 10 lbs With Your Selected Diet?

Ten to 12 weeks from now, you can weigh 10 lbs. less. Even better, you can still weigh 10 lbs. less six months or a year from now. To effect long-term weight loss, incorporate gradual changes in your diet and activity levels. A healthy shift in your lifestyle habits makes the difference between temporary satisfaction and long-term healthy weight.
Identification
To lose 10 lbs., you need to create a deficit of 35,000 calories. That sounds like a lot, but is easily managed by trimming 390 calories a day for three months or 292 calories a day for four months. Establish a calorie deficit by eating fewer calories, increasing activity or, more effectively, by combining the two strategies.
Expert Insight
The National Heart, Lung and Blood Institute provides interesting insight into eating patterns. It turns out that people habitually eat around the same amount of food each day, in terms of volume. This indicates that food weight, not calorie intake, is the prevailing factor in hunger satisfaction. You can actually lose weight eating your usual amount of food if you make smarter choices.
Function
An effective weight management plan trims calories without causing you to feel deprived. Small changes in your diet make a difference in your caloric intake. The Centers for Disease Control and Prevention recommends that you substitute low-calorie alternatives for high-calorie foods to trim calories without eating less. For example, 1 cup of minestrone provides only 112 calories, while the same size serving of mushroom bisque packs 400 calories. Substituting 16 baby carrots for 1.5 oz. of pretzels saves you 87 calories, according to the CDC. Swapping from full-fat milk to skim milk trims 60 calories per cup. A 30-minute walk burns approximately 140 calories, depending on your weight.
Features
Even if you eat healthy most of the time already, a few adjustments in your diet can help you reach your weight goal. To cut calories by 300 to 400 per day, you need to look for healthy substitutions rather than skip meals. Trim calories by choosing diet-friendly cooking methods, such as baking or grilling. Use fats sparingly and avoid fried foods. Limit your intake of sugar and opt for fresh, whole foods as often as possible. Over the course of a week, a daily 30-minute workout at moderate-intensity exercise can burn 900 calories or more.
Time Frame
Realistically, you should allow yourself at least 10 weeks to lose 10 pounds. To reach your weight goal in 10 weeks, you need a daily deficit of 500 calories. It may take longer to lose the weight, depending on your intake and exercise targets. Set diet and activity goals that you know you can stick with. Even after you lose the weight, you need to monitor your food intake and keep up the exercise.

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How Can You Lose 1.5 lbs a Week?

Twenty lbs. is a significant amount of weight to lose, but you can do it safely within three months. Aim for a loss of 1 to 2 lbs. a week, the Centers for Disease Control and Prevention advises. Break down your three months into 13 weeks and you see that you will need an average loss of around 1.5 lbs. a week to reach your 20 lb. goal. Make changes in your diet and lifestyle, and your weight loss goal will come well within reach.
Step 1
Write down everything that you eat and drink for an entire week. Look up the calories for everything that you consumed and add up the calories for the week. Divide this total by seven to find your average daily calorie consumption.
Step 2
Subtract 500 from your average daily calorie consumption to find your new daily diet calorie amount. You need to consume 3,500 fewer calories to lose a pound, so subtracting 500 calories from each day's total will give you this amount.
Step 3
Weigh yourself once at the beginning of the week, then put your scale away until your next weekly weigh-in. Weight fluctuates from day to day and seeing it go up and down too many times may be discouraging. Concentrate on looking at weekly trends in your weight.
Step 4
Write down five different physical activities that you enjoy. Include fun items like playing basketball or throwing a Frisbee with your kids. Look up each activity on a calorie burn chart, such as the one maintained online by Harvard Health Publications, to find out how many calories each one burns per 30 minutes. Figure out how long you need to do each activity to burn off at least 250 calories.
Step 5
Eat a diet concentrating on fruits and vegetables, lean protein and whole grains. Stay within 50 calories of your daily diet calorie goal.
Step 6
Do one of your physical activities each day for three days in a row, then take a day off to let your body recover. Exercise three more days, then take another day off. Continue on in this manner. Add another 50 calories worth of exercise daily each week until you are burning 500 calories a day.

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How to Drop Your Extra 30 lbs?

Losing 30 lbs. requires diet modifications to create a negative energy balance in total calories. Choose nutrient-dense foods that will give you the energy required to carry out daily activities. According to experts from the National Heart, Blood and Lung Institute, it is safe to lose weight at a rate of 1 to 2 lbs. per week.
Energy Balance
Consume 3,500 calories fewer than you burn to lose 1 lb. This means creating a 500 calorie deficit to lose 1 lb. per week, which can be accomplished through dietary changes or a combination of diet and exercise. Use a calorie calculator or visit a registered dietitian to determine your specific daily calorie needs and make an eating plan that will allow you to reduce 500 calories per day. For example, if you need 2,500 calories per day to carry out normal activities, then reduce your intake to 2,000 calories per day.
Empty Calories
Eliminate empty calories which come from foods and beverages that supply energy without much nutrition to fuel your body. Examples include sodas, candy and coffee beverages with added sugar and milk. According to the American Dietetic Association, most people can improve energy balance by shaving just 100 calories a day off your usual intake. Do this by eating slowly to savor foods, cutting down portion sizes and replacing calorie-filled drinks with water.
Consume Nutrient-dense Foods
Base your diet on whole grains, lean protein and fruits and vegetables. Fruits, vegetables and whole grains like brown rice, bulgur and whole wheat pasta supply more fiber per calorie than processed foods, and fiber keeps you full. Lean protein such as fish, chicken breast and beans, as well as heart-healthy fats such as olive oil and nuts, also help with satiation and supply fewer calories than fatty cuts of meat and processed fat.
Sample Menu
Plan your meals to fall within your caloric deficit range. If you are on a 2,000 calorie a day diet, have 500 calories for breakfast, lunch and dinner -- and two snacks of 250 calories each. A sample breakfast includes one whole wheat English muffin with 1 tbsp. jam, one medium grapefruit and one hard-boiled egg. A sample lunch or dinner includes grilled fish, steamed vegetables and a serving of brown rice and fruit. Snacks such as one medium apple with 1 tbsp. peanut butter or pita bread and vegetables with hummus provide satiating protein and heart-healthy fats while keeping calories low.

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Natural Ways to Lose Your Extra Pounds

Losing excess weight can help reduce your risk of a number of obesity-related health problems, and can simply make you feel and look better. Losing that weight can be difficult when busy daily schedules don't allow time for proper meal planning. Substituting fresh, low-calorie, healthful foods for processed and fast foods is an easy, tasty way to shed those last 10 or 15 pounds.
Drink Water
Drinking water is an easy way to bolster your weight loss program, according to Ohio Health and Science University. In a field study by Virginia Polytech Institute, adults who drank 2 cups of water before each meal ate fewer calories and lost 16 lbs. in 12 weeks on a low-fat diet, compared to 11 lbs. for those who were on the same diet but did not drink water. Replacing sugary beverages such as soda with diet sodas does not have the same effect, researchers reported in the December 2007 edition of the journal "Obesity." When subjects of a field study swapped soda for diet soda, they made up the calories elsewhere in their diets. Those who drank water consumed fewer overall calories, and lost weight. Slices of lemon, lime or orange, a splash of 100 percent unsweetened fruit juice, or unsweetened herbal tea can liven up plain tap water. Keep a water bottle close at hand and fill it at every opportunity so drinking water remains your easiest diet trick.
Eat Fruit
Eating water as well as drinking it helps you lose those extra pounds, nutrition professor Barbara Rolls told the Penn State Online Research Encyclopedia. High-water-content foods such as strawberries and watermelons have low calorie densities for their weight. It looks, feels and tastes like you are eating a lot of food when you consume a large bowl of fruit -- or other water-dense foods such as broth-based soups -- but your calorie intake is quite low. Many types of fruits such as apples and bananas are made for on-the-go eating, and you can make other fruits more convenient by cutting them up and stashing them in snack-size bags in the refrigerator. Be sure to eat fresh fruit rather than fruit juice, as it is higher in fiber that makes you feel full faster.
Fresh Vegetables
Like fruit, fresh vegetables are high in water and fiber content, and low in calories, so you can eat a large quantity of them and still lose weight fast. Substitute vegetables for calorie- and fat-dense foods lsuch as cheese in your sandwiches, suggests the U.S. Centers for Disease Control and Prevention, or CDC. Lettuce, tomato, cucumber and sprouts will bulk up your sandwich while actually reducing the calories. Add chopped vegetables to pasta dishes for dinner, and make sure your dinner plate is mostly covered with vegetables rather than meat, rice or starches, the CDC recommends. Try baby carrots, celery sticks or red and yellow pepper slices as satisfying, tasty snacks. Use crisp cucumber slices instead of high-calorie crackers and chips. Cook vegetables by steaming or baking with little or no added fat, and don't add butter or high-calorie cheese sauces, or these can nullify the weight-loss benefits of vegetables.
Dips and Spreads
Low fat, low calorie dips and spreads are a flavorful and satisfying way to munch your way to weight loss, and are healthful snacks for kids and adults alike. Skip greasy potato chips and calorie-dense crackers and try baked pretzels with bean dip, pita bread with hummus, or baked tortilla chips with vegetable salsa, suggests the Penn State University Extension. Substitute plain yogurt for mayonnaise in dip recipes. Experiment with blending cooked carrots or cooked soybeans with onions, celery and spices to create your own low-fat, low-calorie dips and sandwich spreads. Try sliced fresh avocados instead of mayonnaise on burgers and sandwiches.

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4 Exercise Workouts to Lose 20 lbs

When you need to lose 20 lbs. of body weight, the best method is to begin a consistent aerobic exercise and strength training regimen. Both types of exercise burn calories and will ultimately lead to fat loss with regular implementation. Couple your fitness routine with a nutritious meal plan low in saturated fats to reach your goal weight.
Weightlifting
Building muscle around your body not only looks good, it boosts your metabolism to burn more calories throughout the day. As you strengthen your major muscle groups, your lean body mass increases, which uses more calories to maintain. This means that you will burn more calories at rest, ultimately leading to greater weight loss. Try to perform a total-body workout at least twice a week, with 48 hours between strength-training workouts to allow time for muscle recuperation. Concentrate on strengthening your chest, Circuit Training
Circuit training is a method of strengthening muscle while burning calories in a short period. This type of exercise is ideal when you do not have time to complete a regular full-body strength-training workout. However, you may decide to implement a day of circuit training in addition to your regular strength training workouts for additional calorie burn and muscle development. Training on a circuit involves performing several exercises back-to-back with little or no rest between exercises. For example, you may perform 10 biceps curls, 10 triceps extensions, 10 military presses, 10 dumbbell deadlifts, 10 chest presses and 10 squats during a circuit. Rest for two minutes before repeating this circuit. Perform four to five sets of this circuit for an effective circuit training workout. Change exercises performed in your circuit as you wish to complete a full-body workout. Remember to allow a day of rest between strength training and circuit training workouts.
Aerobic Exercise
Aerobic exercise is crucial for burning calories and ultimately losing body fat. The more intense the aerobic exercise, the more calories you will burn. A 200-lb. person who jogs at a speed of 5 mph will burn more than 700 calories in an hour. However, if the same person runs 8 mph for the same amount of time, he will burn more than 1,200 calories. Be sure to perform more vigorous exercise to see the best weight loss results. Strive for 30 to 60 minutes of aerobic exercise at least five days a week.
Cutting Calories
Don't forget that in addition to your workout routines, you must also keep your calorie consumption under control. To lose a pound of fat, you must burn 3,500 calories. If you use more calories than you consume in a day, you will ultimately lose body fat. Try eating several small, nutritious meals and snacks throughout your day. Consume lean proteins, such as fish, chicken, turkey and egg whites, along with whole grain foods, including whole grain breads, cereals and pastas, brown rice and wild rice. Avoid foods high in saturated fats and sugar to naturally decrease caloric intake. Snack on low-calorie, low-fat foods, such as celery, carrots, apples, berries and low-fat yogurt or low-fat cottage cheese.

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Diets That Help You Lose Extra 20 Pounds

It's possible to drop weight on almost any diet, provided you're devoted to the rules. How much weight, how quickly it comes off and how safely you lose it may depend on the particulars of the diet you choose. Familydoctor.org advises that sensible weight loss is no more than 2 lbs. per week. Some diet plans promise to accelerate this.
Low-Calorie Diets
To lose 2 lbs. per week on a low-calorie diet, you'd have to consume 7,000 fewer calories than your body needs for metabolism, digestion and activity in seven days' time. Familydoctor.org suggests that the healthiest way to do this is to eat fewer calories and to get more exercise. A low-calorie diet usually restricts your intake to 1,500 to 1,800 calories a day, depending on your gender. A very-low-calorie diet can reduce your daily calories to 800 or less, and is only advisable under the guidance of a physician. To lose 1 lb. per week, or 20 lbs. in 20 weeks, you'd have to cut back a total of 500 calories per day, either through eating less, exercising more to burn them off, or, preferably, a combination of both.
Low-Carbohydrate Diets
Low-carbohydrate diets such as Atkins and South Beach work on the premise that carbohydrates, particularly simple carbs, cause an increase in insulin production and this prevents your body from burning its own fat for energy. Both diets begin with a two-week period of very low carbohydrate intake, about 20 g a day. The Atkins Diet predicts that you can lose up to 15 lbs. in this first two-week phase alone. Then your weight loss will taper off to the recommended 1 to 2 lbs. per week as you begin to add carbohydrates back into your diet. If you closely follow the rules, you could potentially lose 20 lbs. in a little over a month, but MayoClinic.com advises that there may be some health risks associated with cutting your carbohydrate intake back so radically.
Low-Fat Diets
Conventional wisdom has blamed the fat content in diets for obesity, but according to The Harvard Medical School Family Health Guide, this is not definitive. Harvard cites a study reported in the Annals of Internal Medicine in 2004 that was among the first to turn the accepted concept of low-fat weight loss upside down. In the study, low-carb dieters lost 11.2 lbs. on average after a year, and low-fat dieters lost approximately 6.8 lbs. in a year. At such a rate, it could take some time for you to lose 20 lbs by just cutting back on fat alone. However, modifying the amount of fat you consume can be healthy, especially if you try to eliminate saturated and trans fats, which contribute an increase in bad LDL cholesterol and which can lower good HDL cholesterol. A low-fat diet usually requires that no more than 30 percent of your daily calories comes from fat.
Other Diets
Mediterranean-style diets usually involve a lifestyle change, rather than just cutting back on calories, fat or carbs. They usually concentrate on more healthy polyunsaturated fats and monounsaturated fats and eating in moderation. Your weight loss might be slower, but such an overall change in your dietary habits could help you lose 20 lbs. and keep the pounds off in the long term. The American Heart Association advises against crash and fad diets that promise radical weight loss in a week by concentrating on eating only one type of food for days at a time.

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Daily Carb Requirements and Weight to Lose

One to two pounds per week is a healthy amount of weight to lose and is easily sustainable over the long term. If your goal is to lose 15 pounds, you must burn off more calories than you take in. This implies reducing the amount of protein, carbohydrates and fats you are currently consuming daily.
Requirements
It is recommended that protein make up about 15 percent, carbohydrates about 55 percent, and fat about 30 percent of your daily food intake. If you are currently consuming 2,000 calories per day, this means that 300 calories from protein, 1,100 calories from carbohydrates and 600 calories from fat. When trying to lose weight, the ratio of macronutrients should remain the same, but your overall caloric intake should be reduced.
Weight Loss
Your body first uses carbohydrates stored in the liver and muscles for energy. Once you have exhausted these stores, your body will burn fat as its fuel source. It seems only logical to fast when you want to lose weight, but unfortunately, fasting is extremely risky, preventing your body from obtaining essential nutrients. Since a pound of fat consists of 3,500 calories, to lose 15 lbs. of weight an two months, you need to create a caloric difference between consumption and expenditure of a little less than 1,000 calories per day. This can be accomplished through a combination of increased exercise and eating less.
Reduction
To lose 15 pounds of fat in two months, you must have a caloric differential of 7,000 calories per week. If we assume that half the calories can be lost through increased exercise, 3,500 calories must be lost through eating less. This means a reduction of 500 calories per day. The resulting reduction is 75 from protein, 275 from carbohydrates and 150 from fat.
Calculations
If 500 calories per day is what you want to reduce to lose 15 lbs. in two months, this translates to 275 calories from carbohydrates or 69 g -- 1 g of carbohydrates is equal to four calories. This means in one week, you must reduce your carbohydrate intake 481 g, or about 3,850 for two months.

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Good Exercises to Drop 10 lbs

Gaining weight is a problem that doesn't just affect fitting into your favorite clothing --- it's also a health concern. Overweight and obesity increases your risk for stroke, sleep apnea, diabetes and high cholesterol, according to the U.S. Department of Health and Human Services. If you want to drop 10 lbs., you don't need expensive gym equipment or complicated exercises. Cutting calorie intake and boosting physical activity will help you accomplish your goals.
Weight Loss Goals
The fastest weight loss recommended is 1 to 2 lbs. weekly, according to MedlinePlus. To lose 10 lbs. at that rate would take about five to 10 weeks. Because a pound of fat equals 3,500 calories, you need to shed 3,500 calories for each pound of fat you want to lose. The easiest way to accomplish this is through exercise and diet modifications. For example, work out to burn 300 calories and cut calorie intake by 700 daily for a 2 lb. weekly weight loss. Discuss a safe weight loss goal with your doctor.
Diet Modifications
Lose 10 lbs. by cutting calorie consumption. Select foods that are high in fiber and low in calories. This allows you to feel satisfied without eating high calorie foods. Fruits, vegetables and whole-grains are a few options. Also, eat lean protein and low-fat dairy products. Special foods, such as those high in omega-3 fatty acid, help improve your metabolism, resulting in faster weight loss, according to "Fitness" magazine. Salmon, tuna and flaxseed are a few foods high in omega-3 fatty acids. Foods high in monounsaturated fats such as avocados, olive oil and nuts also positively affect your metabolism.
Interval Training
You need at least 30 minutes of cardio activity to shed body fat. Make the most out of your workout sessions by selecting an interval training approach. With interval training, you alternate two different types of activities, moderate and vigorous. Start out with a moderate activity, such as walking quickly. After a few minutes, alternate to a vigorous activity, such as jogging or running. Rotate between the two activities for at least 30 minutes.
Circuit Training
Circuit training is another approach that allows you to maximize your results and lose 10 lbs. quickly. Circuit training burns 30 percent more calories than traditional strength training sessions, according to "Fitness" magazine. Start out with a strength training exercise, such as leg lunges. Then, alternate to a vigorous activity, such as jumping jacks or running. Select a new strength training exercise for each new circuit, with little rest between circuits. Circuit train for at least 30 minutes.

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Good Ways to Loss Your Extra 20 lbs

Losing 20 lbs. can make a visible difference on your body depending on your starting weight. According to the National Heart, Lung and Blood Institute, you should strive for a weight loss of 5 to 10 percent of your total body weight. If you weigh 200 lbs., your goal should be between 10 and 20 lbs. Health benefits of losing 20 lbs. include lower blood pressure, reduced cholesterol levels and lowering your risk of serious medical conditions such as diabetes and heart disease. Speak to your doctor before making any diet and exercise changes.
Step 1
Restrict your daily calorie intake. Create a calorie deficit by reducing portion sizes and eating low-calorie foods such as vegetables, fruits, lean proteins and fat-free dairy products. Lower your calorie intake by 500 to 1,000 daily to lose 1 to 2 lbs. weekly. You should be able to reach your 20 lb. weight loss goal in three to five months.
Step 2
Track food items in a journal. Write down calorie counts of all food items to ensure you are staying in the required range to lose weight.
Step 3
Switch all drinks to water. Soft drinks can have upward of 120 calories per serving. Eliminating four soft drinks from your daily intake saves at least 480 calories. Additional no calorie drink options include black coffee, unsweetened iced tea and diet soft drinks.
Step 4
Spend at least 150 minutes each week participating in moderate forms of aerobic exercise. Aerobic exercise not only burns calories, but helps tone the body. Aerobic activities may include jogging, running, cycling, swimming and tennis.
Step 5
Perform resistance training exercises twice a week. Strength training not only builds muscle to tone your body as you lose weight, but increases your metabolic rate to help reach your 20 lb. weight loss goal.
Step 6
Weigh yourself regularly. As you work toward your weight loss goal, stay on track by monitoring your progress.

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Good Exercises to Lose Post-Pregnancy Pounds

Pregnancy and the arrival of your child is a joyful time, but trying to get back to your pre-pregnancy body weight can be frustrating and difficult. If you have been successful achieving your pre-pregnancy body except for the last 5 lbs., don't give up yet. Kick up your workouts a notch and fine-tune your diet to successfully rid your body of the last 5 lbs. of pregnancy fat.
Aerobic Exercise
Step 1
Perform a minimum of 150 minutes of moderate exercise every week, as suggested by the U.S. Department of Health and Human Services. Strive to perform more than the recommended amount if you are already meeting this weekly activity requirement.
Step 2
Find ways to make aerobic exercise enjoyable. Try several forms of aerobic exercise until you find your favorite. Choose from brisk walking, jogging, running, hiking, bicycling, swimming or aerobics classes.
Step 3
Bring along the new baby for aerobic exercise, if possible. Walk briskly while pushing your baby in a stroller, or jog at a moderate pace with the stroller to burn more calories
Strength Training
Step 1
Incorporate a consistent strength-training regimen into your physical-activity plan to increase your metabolism, and gain strength and muscle tone. Concentrate on strengthening every major muscle group with weight training.
Step 2
Perform an upper body strength training routine at least twice a week. Concentrate on strengthening your chest, shoulders, arms, back and abdomen. Use dumbbells to perform bench presses, military presses, biceps curls and triceps extensions. Hold a dumbbell to your chest as you perform crunches for more resistance and better muscle definition.
Step 3
Perform squats and lunges while holding a dumbbell in each hand to target your quadriceps, hamstrings, glutes and hips. Stand on the edge of a stair while holding dumbbells to perform calf raises to strengthen your calves.
Nutrition
Step 1
Consume several small meals and snacks throughout the day to prevent hunger. Reduce your portions at meal time, but eat small amounts of nutritious food between meals.
Step 2
Eat lean proteins, such as chicken, fish and lean turkey and low-fat dairy products. Substitute whole grain bread, pasta and cereals for white bread, and pasta and sugary cereals.
Step 3
Consume more fresh vegetables and fruits at meals and as snacks. Serve one or two servings of vegetables at lunch and dinner, and snack on carrots, celery, green peppers, apples, pears, grapes or melon. Try eating fruit when you are craving a sweet snack or dessert.

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Good Exercises to Lose Your 50 lbs

Healthy adults should engage in 30 minutes of moderate to intense aerobic exercise daily, according to the guidelines established by the American Heart Association. If you are 50 lbs. overweight and out of shape, this guideline serves as a goal for improving your cardiovascular health, getting stronger and burning enough calories to lose weight. Add two 20-minute resistance training workouts to your weekly schedule to target your major muscle groups and improve range of motion.
Walking
One of the easiest ways to begin a fitness regimen is by walking. You do not need expensive equipment, a trainer or a high level of endurance to walk for 30 minutes. In addition, the lower-impact quality of walking protects your tendons, bones, joints and muscles from shock. Wear a pedometer to log your number of steps per day and set a short-term goal of adding 1,000 steps per week. Slowly build to walking 10,000 steps per day and a brisk pace. If you have a hard time maintaining motivation, join a walking group or meet with a reliable walking buddy to do your workout.
Water Exercise
If being 50 lbs. overweight affects your knees or other joints, you may find many aerobic workouts painful. Use water to relieve some of the pressure on your joints while creating gentle resistance that provides a full-body workout. Beginners or people recovering from injury can do aqua aerobics or walking in water. For a more advanced workout that burns more fat, swim laps. Kick your legs vigorously and use your full range of motion with your arms to burn more calories and add a strengthening component to your exercise regimen.
Functional Fitness
People who are very overweight or who have injuries benefit from functional fitness training. In this series of exercises, you do moves that help you build strength, flexibility and endurance for real-life tasks. For example, using hand weights to do biceps curls while doing a series of squats prepares you for daily movements such as bending, lifting and carrying. Knee lifts and lunges improve your range of motion so you can walk with a longer stride or climb stairs. Some gyms and recreation centers incorporate functional fitness into their boot camp exercise programs.
Resistance Training
Use your weight to your advantage by doing resistance training that incorporates your body weight. Doing pushups targets your upper body and lower body muscle groups. If you inhale and exhale deeply and contract your abdomen while doing pushups, you also target your core muscles. If traditional floor-based pushups prove too challenging, do pushups against the wall. Other resistance exercises that burn fat and build strength and flexibility include burpees, pullups, squats, abdominal crunches, triceps dips and lunges.

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Upper & Lower Back Workouts to Lose 5 Pounds

According to data from the American Academy of Family Physicians, approximately three-quarters of the U.S. population will suffer from back pain. Daily, about 5 percent of us have pain. Exercises that help strengthen the core and improve posture are recommended to prevent recurrences of back pain. Using a 5 lb. weighted ball as a resistance training tool is a fun and simple method to help build back strength.
Upper Back: Row
Using a bench, keep one leg on the ground, and the other with your knee resting on the bench. Bend forward from the waist, use the hand on the opposite side of your knee to brace your upper body parallel to the bench. Grasp a soft weighted ball in your other hand. Pull your arm and hand holding the ball back and upward, elevating your shoulder blade and bending your elbow . Perform this eight to 10 times, then repeat with the other side of your body.
Upper Back and Core: Unstable Pushup
Use the soft ball to work the stabilizing muscles in the back, core and shoulders by placing one hand on the ball, with the other hand placed on the ground. Perform a pushup, then roll the ball toward the other hand. Place the opposite hand on the ball and repeat for a second pushup. Continue for eight to 10 pushups. Make it easier by keeping your knees on the ground until the muscles become strong enough to perform a full pushup.
Lower Back: Hyperextension
Using a Roman chair apparatus, brace your legs against the supports and lean forward. Hold a 5 lb. ball with both hands. Lift up, keeping the ball close to your chest, and stop when your spine is straight and back level; do not bend your back more to avoid stressing the lumbar vertebrae. Repeat eight to 10 times. Make it harder by extending your arms out away from the chest while holding the ball.
Lower Back: Bridge
Lying face up on a mat or the ground, bend your legs and place the soft weighted ball between your knees. Keeping both feet flat on the ground, raise your hips and keep your back in a straight line. Hold for a count of 10 to 20, then slowly lower your hips without rocking back and forth. Keep your head resting on the ground. Repeat eight to 10 times. Repeat all exercises three or four days per week.

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4 Ways to Workout Treadmill to Lose 10 Lbs

Exercising on a treadmill will contribute to your weight loss goals, but you will also need to make additional adjustments. Losing 10 lbs. per month is an aggressive and yet achievable goal, as long as you're willing to incorporate a significant amount of exercise into your daily regimen and to follow a disciplined nutritional plan. You lose a pound of body fat every time you burn 3,500 more calories than you consume. Therefore, to lose 10-lbs. in a month, you will need to create a total caloric deficit of 35,000. You do this by increasing the calories you burn with exercise and by decreasing the calories you consume with healthy eating choices.
Step 1
Record your starting body weight. Step on a scale and then write down your body weight in a notebook. Once per week, on the same day every week, step on the scale and record your updated body weight in your notebook. This will help monitor your progress and will help increase your motivation and accountability.
Step 2
Calculate the number of calories you burn per day. According to Debra Wein, a registered dietitian and Certified Strength and Conditioning Specialist, you can estimate the number of calories you burn with a mathematical equation. Women find their daily calories burned with 655 + (9.6 X weight in kg) + (1.7 X height in cm) -- (4.7 X age in years). Men calculate their value with 66 + (13.7 X weight in kg) + (5 X height in cm) -- (6.8 X age in years). Determine your weight in kilograms by dividing your weight in pounds by 2.2. Find your height in centimeters by multiplying your height in inches by 2.54.
Step 3
Monitor and adjust your calorie intake so that you create a caloric deficit with your diet alone. To lose weight, you will need to consume 250 to 500 fewer calories than you burn. Subtract 250 or 500 from your daily burned calories total. This alone will equate to a 2 to 4-lb. loss.
Step 4
Workout on your treadmill for 60 minutes six days per week. According to MayoClinic.com, a 200-lb. person will burn about 1,229 calories every 60 minutes they run at eight miles per hour. This same person will burn 728 calories in 60 minutes of jogging at 5 mph and 346 calories in 60 minutes of walking at 3 1/2 mph. This equates to 7,374 calories running at 8 mph, 4,368 calories jogging at 5 mph and 2,076 calories walking at 3 1/2 mph every week. This in turn equates to 1/2 to 2 lbs. of weight loss per week, or 2 to 8 lbs. per month.

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Good Diet Considerations to Lose Extra Pounds

Recognizing that your diet has room for some healthy improvement is a step in the right direction. A good diet provides the nutrients you need for energy and vitality, and it reduces your risk of chronic disease, such as heart disease and Type 2 diabetes. Take the next step, and improve your diet with a simple plan based on sound nutritional wisdom that will guide your food choices, whether you eat out or prepare your food at home.
Increase the Fiber
Increase your intake of fiber to improve your diet. Although adults should get approximately 25 to 35 g per day, most get only 14 g, notes Colorado State University Extension. Fiber lowers cholesterol and prevents constipation, hemorrhoids and diverticulitis, a painful inflammatory disorder of the bowel. It may reduce your risk of certain cancers and possibly help with weight loss, because it creates a full feeling with zero calories. Fiber is only in plant foods. Get both types of fiber -- soluble and insoluble -- by eating a variety of beans, whole grains, oat bran, fruits and vegetables.
Include Good Fats
Cut back on saturated fat, the unhealthy solid fat in animal products like bacon, full-fat dairy products, butter and fatty meats, and avoid trans fats. Trans fats are worse for your health than saturated fats, and are commonly found in stick margarine, biscuits and other baked goods, fried foods and processed foods that contain partially hydrogenated vegetable oil. Instead, include heart-healthy monounsaturated and polyunsaturated fats in your diet. You can get these healthy fats from plant oils, such as olive and canola, avocados, almonds, hazelnuts, pecans and other nuts, pumpkin seeds, sesame seeds, and fatty, cold-water fish, such as salmon, herring, anchovies and sardines.
Switch to Whole Grains
Improve your diet with whole grains. Stay away from refined grains, which have their fiber, B vitamins and iron removed during processing. Refined grains are found in foods like bread made with enriched flour, white flour or wheat flour, instead of whole-wheat flour. Choose whole grains from foods like oatmeal, brown rice, wild rice, barley, and whole-wheat bread, pasta and crackers. To make sure you're really getting a whole-grain product, check the first ingredient listed, and look for the name of a grain with the word "whole" in front of it, such as whole wheat or whole rye, or other whole-grain ingredients, such as oatmeal, whole-grain corn or whole-wheat bulgur.
Add Colorful Fruits and Vegetables
Eat more fruits and vegetables to improve your diet and reduce your risk of stroke, heart disease and certain cancers, lower your blood pressure, protect you from eye problems, regulate your blood sugar and keep digestive ailments at bay. Set a goal for nine servings each day, which is about 4 1/2 cups. Potatoes don't count, notes the Harvard School of Public Health. Eat fruits and vegetables in a range of colors to get a variety of nutrients. To sneak more into your diet, keep fruit in a bowl where you can see it, have a few servings with each meal, try new varieties to keep things interesting and make more dishes that put vegetables in the spotlight.
Cut Back on Sugar
Cut back on foods and drinks with added sugar. Sugar adds extra calories to foods, causes unhealthy ups and downs in your blood sugar and insulin levels and causes weight gain. Sugary soft drinks are a major source of sugar -- just one 12 oz. cola contains 10 tsp., equal to a whole day's recommended limit. Cookies, cakes, candy and other sweets are obvious sources of added sugar, but even foods that don't seem sweet, such as bread, canned soup, pasta sauce, canned vegetables, frozen dinners and peanut butter can have a lot. Read labels to find sugar hiding under other names, including fruit juice concentrate, evaporated cane juice, high-fructose corn syrup, honey, molasses, glucose, sucrose and maltodextrin.

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Easy Ways to Lose 2 lbs a Week

Five pounds may not seem like a lot of weight to lose, but sometimes losing even a small amount can be challenging. If you have trouble shedding any excess weight, or if you have hit a plateau during your weight loss venture, try kicking up your routine a notch. You must burn 3,500 more calories than you consume to lose 1 lb. of fat. Perform vigorous activities guaranteed to burn hundreds of calories per hour. Couple this type of activity with strength training and a reduced-calorie meal plan to lose at least 2 lbs. a week. For example, cut 400 calories from your daily eating habits and burn 600 calories a day with physical activity to burn 7,000 calories, or 2 lbs., in one week -- or 5 lbs. in two and a half weeks.
Aerobic Exercise
Step 1
Perform more intense forms of activity to burn more calories and help you burn fat fast. Choose between jogging, running, in-line skating, rope jumping and swimming to burn more than 500 calories per hour if you weigh more than 160 lbs., according to MayoClinic.com.
Step 2
Make physical actiity more enjoyable by performing these activities with friends. Try alternating activities every day to prevent monotony and boredom during your aerobic exercise sessions. Challenge your fitness partner to a race while running, bicycling or swimming to increase the intensity of your workout.
Step 3
Participate in a variety of sports to burn a high number of calories in a group environment as well. Play basketball, football or singles tennis to burn nearly 600 calories an hour if you weigh at least 160 lbs.
Strength Training
Step 1
Use free weights, strength training machines or your own body weight to build muscle and increase your metabolism.
Step 2
Perform biceps or hammer curls, triceps kickbacks and extensions, shoulder presses, front raises, bench and chest presses, bent-over rows, deadlifts, crunches and twists to strengthen your upper body. Complete two to four sets of eight to 12 repetitions of each upper body exercise.
Step 3
Hold a dumbbell in each hand and perform squats and lunges to target your quadriceps, hamstrings, glutes and hips. Stand on the edge of a step or stair and perform calf raises to strengthen your calves. Perform three to four sets of 10 to 15 repetitions of each lower body exercise.
Sensible Eating
Step 1
Don't undo your hard work of exercising by feeding your body the wrong foods. Eat a balanced diet of lean meats and low-fat dairy products, whole grain rice, pasta, bread and cereal, plenty of fresh fruits and vegetables and minimal saturated fats.
Step 2
Cook your foods in oils low in saturated fat, such as olive oil, corn oil and safflower oil. Avoid using sugar in your foods -- and cut out sugary beverages as well.
Step 3
Drink plenty of water, especially during and after workouts, to keep you hydrated and help keep you feeling full. Snack on foods high in fiber, such as whole grain foods, fruit, vegetables and granola.

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How Easy is Losing 3 Pounds?

Cardiovascular exercise and a healthy diet are two components of an effective workout routine, but without strength training it's difficult to achieve a toned and defined physique. Some women worry about bulking up as a result of weightlifting, but this isn't the case. High repetitions with light weights yield long, lean muscles perfect for the female form. If you are new to strength training, it's best to start with 3-lb. weights and work your way up.
Step 1
Warm up for five to 10 minutes with some light cardiovascular activity such as walking in place, jogging or jumping jacks. Warming up prepares the muscles for strength training and reduces the risk of injury.
Step 2
Perform arm circles to tone the shoulders and upper arms. Stand up tall with good posture holding a 3-lb. weight in each hand. Extend your arms out to the sides at shoulder height. Make 20 small circles with the arms toward the front. Repeat the arm circles toward the back for 20 more repetitions.
Step 3
Raise your arms over your head to tone the muscles of the upper back, shoulders and triceps. Holding 3-lb. weights with your arms at your sides, lift your hands over your head and touch the weights together making a "V" shape. Lower your arms back to your sides, and repeat until your muscles are too fatigued to continue.
Step 4
Pulse your arm over your head to tone the biceps and triceps muscles. Stand tall with a 3-lb. weight in each hand. Raise one hand over your head and bend your elbow to a 45-degree angle. Extend the elbow straight as you pulse the arm, bending and extending the elbow overhead. Stop when your muscles are fatigued and repeat on the opposite side.

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