Walking for Heath and Weight Loss

It is well known that taking a walk is the easiest, most accessible and body friendly way to boost your metabolism, lose weight and exercise. But new research from San Diego State University shows that you can dramatically improve your results simply by measuring your pace to ensure that you are taking at least 100 steps per minute.

Walking at a pace of at least 100 steps per minute gives your heart and lungs a workout, increasing your weight loss and overall fitness. Take a watch with a second hand on your walk and count how many steps you take in a minute. You are probably already walking faster than 100 steps a minute, but it’s helpful to know what it feels like, so if you find yourself spending too much time gazing at nature, you can remember to pick up the pace.

Remember that for optimum health, you need to walk 10,000 steps every day. This is easy to track, you just need a pedometer - they cost about $20 at Target - to track the steps you take.You will be surprised at how much walking you already do. Getting dressed, running errands, work and trips to the grocery store all count towards your daily goal of 10,000 steps. Add in a brisk walk at lunchtime or before dinner and you will be on the fast track to health and fitness.

Start With Soup to Really Drop the Pounds

Got Soup? Starting your meals with a bowl of broth-based coup can really help you drop the pounds.

*Soup is nutrient rich, but light on calories. So the calories you are consuming go a long way.

*Soup takes a long time to eat. It takes approximately 20 minutes for food to reach your stomach and let your brain know that you are full, so eating slowly helps you to not overeat.

*The water in broth based soups fills you up. But the water in soup has an advantage over the glass by your bedside. Because it is combined with vegetables, rice or noodles, it stays in your stomach longer and is digested slowly, boosting your metabolism and keeping you feeling full longer.

So start with soup whenever you can. It can help you become a weight loss superstar.

Lose More Weight By Eating Slowly

Have you noticed how quickly you eat when you are really hungry? If you have skipped lunch, it’s easy to eat way too many calories before you even begin to feel full. Eating slowly and taking your time to savor every bite can help you lose unwanted pounds.

From the time you begin eating, it takes your brain 20 minutes to start recognizing the feelings of being full. When you eat very quickly, you can easily overeat before the 20 minute signal has had a chance to kick in. Depending on what you are eating, the amount of extra calories you consume before you begin to feel full can submarine your weight loss plans. Eating slowly, putting the fork down between bites and chewing thoughfully can dramatically reduce the number of calories your consume. So slow down, take smaller bites and enjoy your food and your new slimmer self!

Using Your Metabolism to Lose Weight

Are you trying to lose weight, but it feels like your body is fighting you every step of the way? It’s frustrating when you get off to a great start, losing a few pounds, but then you hit a plateau. Even if you keep doing all the “right” things - cutting calories and exercising, sometimes your body just won’t cooperate.

Maybe the problem is your metabolism.

Your metabolism is the engine that keeps your body going and depending on how it’s running, it’s either burning calories and fat or storing them for later use. Knowing how to keep your metabolism in fat burning mode is the key to weight loss.

When most people start a new diet program, they drastically cut back on the calories they take in. This does  results in weight loss, but your metabolism quickly adapts, burning fewer calories as it tries to save up for the lean times to come. This is why you plateau.

Don’t cut too many calories. Eating less than 1200 calories a day puts your body into starvation mode and shuts your metabolism down. Keep your metabolism running high by eating 5 or 6 small meals a day. This will burn the maximum calories and fat, resulting in a new and slimmer you!

Lose More Weight by Drinking Water

Thirsty? Skip the diet pop and head for the faucet.

Did you know that people who drink diet pop are 30% more likely to become overweight? Want a better way to cool down and refresh? Drink water.

Researchers have found that drinking water speeds weight loss by increasing metabolic rates by as much as 30%. Water also helps to curb hunger by filling you up, preventing you from consuming empty calories in the form of high calorie soda and juice. As a bonus, water gives you a leg up in the battle of the bulge by flushing out your system, removing toxins and impurities and helping your body function more efficiently.

Try to drink at least 8 - 8oz glasses of water a day and be sure to indulge in an extra glass right before you eat. You’ll feel fuller, consume fewer calories and lose weight naturally and easily!

Drink up!

Boost Your Metabolism to Speed Weight Loss

Want to give your metabolism a boost? Have a snack.

Researchers at Georgia State University have found that eating three small snacks during the day keeps your metabolism running in high gear, maximizing your fat burning potential.

How does it work?

Waiting too long between meals actually slows your metabolism down as your body tries to conserve calories, so eating more often keeps your metabolism humming along at top speed. Snacking also helps you to eat less at each meal, resulting in fewer calories consumed and less body fat.

What kinds of snacks are best?

Look for high protein snacks like part-skim mozzarella cheese sticks and hard boiled eggs. Your body works 25% harder to digest protein than carbs or fat, which also helps to keep you lean. Spicy foods are good, too. Studies have shown that eating spicy foods can give your metabolism an extra boost of energy for at least 30 minutes. So go ahead, have a snack and don’t forget the hot sauce!