Can you lose weight by drinking Water ?

You’ve probably heard it more than once: drink more water to help you lose more weight. But does water really help weight loss? Can you lose weight just by drinking water? The short answer is yes. Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight. So what can you do to make sure you’re drinking the recommended eight-to-10 8-ounce glasses per day to keep yourself hydrated and encourage weight loss ?

Step 1: Drink before you eat

Because water is an appetite suppressant, drinking it before meals can make you feel fuller and therefore reduce your food intake. Health resource website WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Do the math: You’d lose about eight pounds per year just from drinking water! Now imagine if you drank it before each meal.
Step 2: Hit the gym

Because drinking water helps prevent muscle cramping and keeps your joints lubricated, you can work out longer and harder. Just another way keeping hydrated with water helps you lose weight.

Step 3: Replace calorie-filled drinks with water

Ditch the sodas and juice and replace them with water to help you lose weight. If you think water tastes boring, add a slice of lemon. A glass of water with lemon is a recipe for successful weight loss because the pectin in lemons helps reduce food cravings. Think water doesn’t really help weight loss? Give up those sugary drinks for just a few weeks and see the difference.

Step 4: Drink it ice cold

According to the editorial staff at WebMD, drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories and helping you to lose weight. Plus, ice cold water is just so much more refreshing than water that’s room temperature.

Step 5: Make sure you get enough

If you really want the water you drink to help you lose weight, you should follow the “8×8” rule recommended by most nutritionists: Drink eight 8-ounce glasses of water per day for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily, or less water if you drink other beverages like herbal tea (make sure they are decaffeinated).

Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville, says the amount of water you need depends on your size, weight and activity level. He adds that you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.

How do you know if you’re getting enough water? A general rule is to check the toilet after you’ve gone to the bathroom. You’ll know you’re well hydrated if your urine is clear or very light yellow in color. The darker your urine, the more water you need to drink, especially if weight loss is your goal.

reference: lifegaiam

 

 

 

How many carbohydrates per day to lose weight

People often connect feelings of fatigue and brain fog with the need to eat more carbohydrates. These are not necessarily symptoms of lack of carbohydrates but more a sign of insufficient total calorie intake in general. You often will hear that your brain runs on glucose (a.k.a. sugar) and that this is why you need to eat a higher-carbohydrate diet. But I’ve discussed in a previous article how this is more metabolic fairy tale than truth, as your brain has a vested interest in functioning properly, so it can adapt to run on ketones when sugar is not available.

While the question of “How many carbohydrates should I eat?” is always at the top people’s minds, it is important to realize that everything in your diet is relative to the amount of total calories you are eating. Because of protein’s key role in enhancing feelings of fullness and in growth and maintenance of muscle, I always set aside calories to meet optimal protein needs first before setting carbohydrate needs. Let’s look at an example on how to set your starting calories, protein, carbohydrates, and fat levels if you want to lose weight.

Calories = Body weight x 12
Protein = 1 gram per pound
Carbohydrates = 0.9-1.25 grams per pound body weight
Fat = The remainder of your calories (Note: There are 9 calories per gram of fat while protein and carbohydrates both contain 4 calories per gram)

So for a woman who weighs 140 pounds:
Calories = 1,700 (1,680 rounded up for ease of calculation)
Protein = 140 grams
Carbohydrates = 140 grams (using 1g/lb)
Fat = 64 grams

The easiest way to put this plan into play is to use a food log app like MyFitnessPal; enter your calorie, protein, carbohydrate, and fat targets for each day; and do your best to hit these targets.

At this level of calories and carbohydrates, both are restricted but not to the point where you should experience any signs of fatigue, brain fog, or any other miserable symptoms people generally complain of while dieting. Follow this plan for two to three weeks and see how your body responds. If you are not losing weight, then don’t lower your calories but first add some high-intensity exercise (like interval training) to your workout regime, aiming for four hours of total exercise per week. Do this for another two to three weeks. If you need to elicit greater weight loss, then remove about 100 calories (5 grams of fat and 15 grams of carbohydrates) from your daily diet.

Continue in this way, only making adjustments if your weight loss stalls and always opting for adding activity over restricting calories. Never go below a calorie level of 10 times your body weight.

I find most of my female  need to eat more calories and carbohydrates when starting a weight loss diet—due to the urge to restrict everything to elicit weight loss, they often start out too low. You may be looking at these numbers and thinking this is too many calories and too many carbohydrates to lose weight. It isn’t. The key is to be into your weight-loss plan for the long haul. Starting with your calories and carbohydrates a little higher than you traditionally would will give your more room for calorie restriction later in your diet when your weight loss plateaus.

 

 

 

 

 

 

 

 

 

reference:  http://www.shape.com/weight-loss/tips-plans/ask-diet-doctor-case-carbs

Swimming Exercises to Lose weight

Swimming to lose weight

Can swimming help you lose weight and just how many calories will a good swim burn? We take a look at how swimming can help you achieve your weight loss goals.

Aqua Teaser

Targets shoulders, arms, abs, and hips

  • Standing in shallow end, simultaneously sit back into water, treading with hands out to sides, and lift both legs together so that you fold at hips to create a wide V shape, with head and toes just above surface.
  • Quickly bring knees to chest — or bring legs as straight as you can toward chest to make V less wide — then extend legs to return to V position.
  • Do 15 to 20 reps. Continue treading with hands for 1 minute.
  • MAKE IT EASIER: Skip knee tuck and simply hold V position for 1 minute.

Side Burpee

Targets abs, obliques, hips, and legs

  • Stand with feet hip-width apart, holding a dumbbell in each hand.
  • In deep end, hold on to edge of pool with right hand so that body is perpendicular to edge; tuck knees into chest to place both feet flat (right stacked above left) against side wall of pool as high as possible.
  • Maintaining hand grip throughout, jump feet off wall and extend legs as you engage abs to bring body as parallel to surface as possible in a side-plank position (left hip now stacked above right). Return to tuck and continue for 1 minute.
  • Switch sides and repeat for 1 minute.

Water Taxi

Targets back, shoulders, arms, chest, and abs

  • Sit on kickboard with knees together, legs dangling or skimming bottom of pool.
  • Extend arms in front of you, palms facing away from each other, then sweep arms out to sides (as if doing a breaststroke).
  • Continue stroking across pool for 30 seconds, then switch stroke to go in opposite direction: Bring arms out to sides with palms facing forward, elbows slightly bent, then sweep arms together in front of you. Continue for 30 seconds, squeezing shoulder blades as you push forward and back.

Tombstone Kick

Targets back, arms, abs, butt, and legs

  • With your back to edge of pool, hold kickboard with both hands so that it’s vertical (rounded edge up) and half of it is below surface of water.
  • Push off wall with feet, holding kickboard in tombstone position, and kick as hard as you can toward opposite side of pool.
  • Continue for 1 minute.
  • MAKE IT HARDER: Hold kickboard horizontally and completely submerged.

Dolphin Tail

Targets abs and legs

  • Tread water in deep end of pool, arms out to sides and legs extended beneath you.
  • Engaging abs, squeeze legs together and sweep them backward, bending knees slightly, then quickly extend them forward (like a dolphin’s tail); counterbalance motion by sweeping arms through water in opposite direction of legs.
  • Continue for 1 minute.
  • TRAINER TIP: Your whole body should crack like a whip; initiate the movement from your core, not your legs.

The Washboard

Targets back, shoulders, arms, and abs

  • In rib-deep or waist-deep water, stand with feet wide, grasping each end of kickboard with thumbs on top; hinge forward from hips 45 degrees with back flat and elbows bent by sides so that board is in front of chest.
  • Push kickboard diagonally down under water, extending arms and squeezing abs, then bend elbows to scoop board back up to chest like a biceps curl.
  • Continue for 1 minute.
  • TRAINER TIP: Splash as little as possible to ensure you’re focusing on your core and arms.

Vertical Breaststroke

Targets abs, butt, hips, and inner thighs

  • Treading water in deep end, grasp each end of kickboard and hold it above your head.
  • Extend legs below you.
  • Flexing feet, bend knees to bring heels toward butt and quickly press legs down and diagonally outward to thrust body out of water a bit, toes pointed.
  • Extend legs below you; repeat for 1 minute.
  • MAKE IT EASIER: If holding kickboard overhead is too difficult, just raise hands above head or let them float by sides.

Deck Dip

Targets triceps, abs, and obliques

  • Begin with your back facing side wall of pool and place palms on edge behind you, fingertips facing forward; bend left knee to place left foot flat against wall and raise straight right leg to hip height in front of you.
  • Straighten arms to lift out of water; lower to start.
  • Do 10 reps; switch legs and repeat.
  • MAKE IT EASIER: Keep both knees bent and both feet flat on wall. (If booty scrapes the edge, you can also do this in corner of pool.)

Originally published in FITNESS magazine, July/August 2013.

 

How to Lose weight in a Week

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A wedding invitation or an invitation to a Class Reunion has sent many women into crash diets. Looking good is a a natural thing to want. Looking better than when you were in high school or looking even sexier than when your classmates last saw you is the best revenge to those mean girls that tormented you during your high school years. But going on a crash diet to lose wight in a week is not the answer because crash or starvation diets can downright be dangerous. How to Lose weight in a Week

If you are going this route, talk to your doctor first. There are many things that you should know before going on such a diet. Medications you are currently taking can be affected by either the foods you eat or the lack of food that is suggested by crash diets. There are healthy alternatives and you can have a diet to lose weight in a week that’s sustainable even after your self imposed deadline is up. In fact, the way to a more beautiful, sexier and healthier you can be achieved through a whole new way of eating without starving yourself.How to Lose weight in a Week

First thing that most nutritionists advice is keep a food journal. Some people are resistant to keeping a food journal because they don’t want anybody to know what they’ve been eating and how much. The guilty feelings of finishing a bag of Milano cookies while watching your favorite TV show is not a reason for not putting it down on the journal. In fact, it is better that you write it down so it can be a learning experience for you and you can only improve from here on. The time of day is important and what were you feeling when you ate it. A food journal will help you if your goal is a diet to lose weight in a week, especially if what you want is just a few pounds (2 lbs is the typical and healthy weight loss in a week).

How to Lose weight in a Week

If you want to feel good and fit nicely into your new dress, then a goal of 2 pounds per week is indeed achievable. However is you’re looking for a diet to lose weight in a week that’s more than 2 lbs, then carefully evaluate diets that are too calorie restrictive. A typical calorie allowance for the day is 2000 calories.

If you’re on a diet, a calorie intake of 1200 to 1600 is typical. But remember, not everyone can do this because daily activities can dictate how much you eat. If you work in an office and can generally pace yourself throughout the day, then 1200 to 1600 calories may be enough.How to Lose weight in a Week

However, if you work in the field and carry heavy loads or are typically working more strenuously, then adjust your calorie intake. The side effects of going on a diet to lose weight in a week, especially if it’s drastic are lightheartedness, dry mouth, nausea, headache and lack of energy. A healthy diet to lose weight in a week will be balanced and have all the energy giving foods you’ll need in the right portions and proportion.

When you’re on a diet, the typical foods to eliminate are those high in sugar, high in fat and those that give you empty calories. These are the foods that typically are high in calories but have no nutritional value. In a healthy diet to lose weight in a week, these are eliminated because you want to save your calories for foods that can satisfy you, make you feel full longer and give you the energy you need to get through your day. Instead of cookies, cakes, pies and ice cream, opt for fresh fruits.

How to Lose weight in a Week

Fruits that are naturally sweet will satisfy your sugar craving, and at less calories, are a more healthy and practical alternative. Low fat and low sugar foods can also help tremendously if fresh fruits are not an available option. But go fresh first, as additional nutrients can be had with the fresh and natural varieties.

The old food pyramid that we all were familiar with has now been replaced by a food plate. It is easier to visualize a plate than a pyramid, so this time, food choices for even a diet to lose weight in a week are easier to put together. Imagine a plate and divide it into quarters. Half of your plate is portioned for fruits and vegetables. This big amount gives you a variety of fruits and vegetables to choose from! Start with foods that are favorites like broccoli, carrots, zucchini and peas.

How to Lose weight in a Week: Now add to your choices salad greens but don’t limit your greens to the usual iceberg lettuce. Go for peppery arugula, mesclun and romaine lettuce. Add steamed leafy greens to your diet to lose weight in a week so it still is a healthy diet. Among vegetables that you can steam and that can give you a feeling of fullness longer are: bok choy, collard greens, turnip greens, spinach and mustard greens. Steam them and drizzle them with lemon to perk up their color and taste. Half a plate of these veggies every meal will not only make you feel full longer, but will also become a good habit to keep beyond a diet to lose weight in a week! Other vegetables that you can steam, bake or broil are acorn squash, butternut squash, pumpkin, peppers, sweet tomatoes and potatoes. These starchy and red vegetables will add tremendous flavor to your vegetable menu because they are naturally sweet. No need for sauces and heavy cream when you can puree carrots and squash that have been baked. Make this your sauce for fish or chicken.

The new food plate allows for a quarter portion of lean meats and fish or protein sources. Even if you’re on a diet to lose weight in a week, do not eliminate protein from your diet. Inversely, do not go for an all protein diet because this diet is not sustainable and can in fact be dangerous to your health. Again, ask your doctor what he thinks about diets that eliminate all food groups except for one.

How to Lose weight in a Week: The new food plate balances all your nutritional needs while allowing you to limit your calorie intake. Sometimes understanding how foods can make us healthy or feel full longer is the key to a good diet plan, whether it’s long term or a diet to lose weight in a week plan. Good eating habits can be developed from a diet that is focused on healthier and lower calorie and sugar choices. Now, imagine yourself looking even better and healthier than you did years ago!

 

 

Reference: http://www.whatisthebestdiettoloseweight.com/diet-lose-weight-week-safely/

Great ways to Lose weight Fast

So choose at least four of the nutritionist-Great ways to Lose weight Fast and fitness expert-backed tips that follow, and vow to work them into your schedule for seven days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter.

Drink  Water

A sports or energy drink, fruit smoothie — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

Don’t Eat White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. “Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later,” says Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.

Great ways to Lose weight Fast

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch’s Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren’t sure why it works, but trainers swear by it.

Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. “You’ll burn more calories without realizing you’re pushing yourself harder.”Great ways to Lose weight Fast

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. “Push-ups target your upper body, while lunges work your butt, hips, and thighs,” says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

Sleep More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting sleep equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. “Your body won’t even notice their absence.”

Eat Fish for Lunch

It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

These were Great ways to Lose weight Fast.Check out the reference section.

reference: cosmopolitan

Tips to Help Lose Weight

When it comes to shedding a few extra pounds it may not be as difficult as you once first thought. However with the huge range of slimming products and pills on the market today many don’t know where to start.

When it comes to shedding a few extra pounds it may not be as difficult as you once first thought. However with the huge range of slimming products and pills on the market today many don’t know where to start.

Tips to Help Lose Weight: This may seem obvious but the best thing you can do is start eating healthy foods. Eating healthy means you have to monitor and watch the foods that you eat. Many people think eating less is the answer but the real solution is to eat the right kind of foods. As an example a portion of chips or fries could easily be replaced by an apple or some other fruit, cutting down on any foods with high calories will certainly help.

If you are unsure exactly what healthy food is you could do a search on the internet, there are hundreds of great sites out there with lots of healthily meals and cooking instructions. Try to find meals you like and then replace it with one of your unhealthy meals. Once you start to look about you will find there is thousands of different meals to try and something for every taste.

As well as eating healthy meals taking regular exercise is also essential help lose weight. Exercise is very important as it helps your body burn off calories. If you haven’t done any exercise in a while it is very important to take things slowly at first, you don’t want to pull a muscle or damage your body in any way. If you don’t at present have an exercise plan or program or don’t know where to start it is a good idea to find a free instructional workout video on one of the popular video sites like google or youtube.

Tips to Help Lose Weight: When exercising you can use special equipment such as weights and exercise balls but it doesn’t have to cost a lot of money, although many people enjoy going to a club you can just as easily exercise at home using the things found in your house such as the stairs to do step ups on.

When it comes to exercising many people are just plain lazy and require some kind of motivation, if you have any friends or a partner see if they are interested in working out with you. Keeping a log or journal is also a good idea; you can even use a online blog. Keeping a track of your progress can help boost your confidence as you see your weight dropping. so these were some great tips to help lose weight.be sure to check out reference section.

 

 

Reference: Liveyourdream