Weight Loss Benefit Of Jogging: How To Get Rid Of Love Handles

Use the benefit of jogging exercise to lose love handles

If you are anything like I was many years ago you might describe yourself as 'cuddly' or 'huggable'. Anything to disguise the fact that you're a little overweight and have a few rolls of unsightly fat around your middle. If this is you then you might want to learn the secret of how to get rid of love handles.

Sorry, there's no secret way to eliminate love handles but I can tell you about how I managed to lose my love handle fat. It didn't happen overnight and I did have to work at it but slowly the fat around my middle and other parts of my body started to melt away and I've managed to stay reasonably lean for many years now.

Nutrition and exercise is the key to losing love handles

I didn't know much about nutrition and exercise at the time and I still don't know that much but I did know that you need to do some exercise. Any exercise is better than none right? I also knew that the more calories you eat the more fat accumulates on your body. I've no idea why it all seems to go on around your middle first but it seems to be very common.

The first thing I did was cut down the size of my meals to reduce my calorie intake. This is very difficult to do if you have a low metabolism like I do because you don't have to eat much before you start putting on weight. This means that you probably don't eat much to start with. You can also make adjustments to the things you eat to help you lose fat. For more about nutrition see this article: Food To Help You Lose Weight.

The next step is to introduce some regular exercise. This will burn off some of the calories that you consume allowing you to at least eat something. When you decide what type of exercise you are going to do you should pick something that you'll enjoy doing and can see yourself doing regularly and consistently. That way you'll be able to keep it up for a long time to come.

Jogging to lose weight

I chose to start jogging. I wanted to lose body fat all over but I was most concerned about my love handles. I also knew that I would enjoy jogging in the park along the riverbank. Pleasant surroundings is a definite bonus and incentive to keep going as are the occasions when I happen to meet a girl jogging and swap weight loss notes.

Your weight loss from jogging

Exactly how many calories you'll burn by jogging depends on a number of factors. The heavier you are and the faster you run, the more calories you'll burn. A rule of thumb estimate suggests that jogging for weight loss will burn off roughly 10 calories per minute. You can use this estimate to work out how much jogging you are going to need to do.

The calorie burned jogging in 30-minutes 6 times a week will be roughly 1800 calories a week. Another rough rule of thumb suggests that 1 pound of body fat is equal to 3500 calories. At this rate you should lose about 1 pound of weight every 2 weeks, which is a very slow but healthy way to lose weight. This assumes of course that your weight was stable before you took up the exercise and that you don't eat more than you did before.

It was a slow process but over time it did show me how to get rid of love handles because they eventually disappeared. I still enjoy the jogging to this day and my love handles have never returned.

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Weight Loss Diets for Women - Basic Principles

There are numerous weight loss diets for women available, because everybody has food related preferences. Therefore, women prefer to keep only certain diets that fit their lifestyle better. Here are some principles underlying the most famous diets.

One way that can help you reach the weight you desire is changing the metabolism by reducing the intake of carbohydrates, thereby dissolving the body fat. This diet is best suited for women who want to see immediate results.

Another famous principle that helps in losing weight is alternating a day in which you can eat whatever you desire and crave for, with a day in which you do not eat more than 500 calories. This method can block the process that stores fat and it is also stated that it enhances the immune system.

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Other weight loss diets for women state that a diet plan based on low-calorie foods, high protein, and non-fat, that has the purpose to significantly diminish your appetite is another way of reaching the weight you desire.

A good principle is also the division of carbohydrates depending on how fast your body processes and changes them into energy. Foods that release energy gradually are preferred, because they delay hunger and provide enough energy throughout a day.

Other diets include a principle that promotes the adjustment of the insulin in the body within certain levels, by eating food at optimal time intervals and keeping the right balance. It is also important to keep an eye on the other hormones. This way the body works within an ideal zone, ensuring weight loss and a high level of energy.

Other weight loss diets for women suggest low-fat and low-calorie food, or calorie counting. For the last one, you have to determine how many calories everything you eat or drink has. For losing weight, you should keep the day-by-day calories intake lower than your body and daily activities require.

Another way of losing weight is breaking the cycle that causes the insulin levels to rise or fall, a process that occurs as a result of eating quickly absorbed carbohydrates, thus encouraging you to snack. This is another diet that helps losing weight fast and it also helps eliminate the extra pounds around the abdomen.

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Best Ways To Achieve Weight Loss While Traveling

So, you are constantly on the move, traveling for work, and what's more, a vacation is round the corner! In the madness of hopping planes and destinations, you may be worried that your new year weight loss goals will go out of the window. However, weight loss while traveling is possible, if you know the obstacles and the best ways to get past them. Here are some ideas to help you lose weight on the go.
 
Workout in Your Room
 
You will be amazed to find out how many weight loss workout routines there are that can be done in the narrow space of a hotel room. You could do on-the-spot jumping and an aerobics workout for your cardio, and you could easily stretch and do a strength routine as well. Exercises such as squats, push ups, chair dips, leg raises and crunches don't require any equipment, and still give you an exhilarating workout to help achieve weight loss goals.
 
Walk
 
Walking is something you could do anywhere. It is an excellent weight loss workout, and perfect while you are traveling. Even if you are on business, you may get some time to do sightseeing. Explore the place while you walk. A walking tour is the best way to take in the new atmosphere and it will also help you burn a load of calories.
 
If you are out on vacation, you could book a room in a hotel that is a little way away from the city center. It will save you a chunk of money, and will also be a good excuse to get in some serious walking.
 
Fitness Centers
 
If your budget allows it, choose a hotel with a good fitness center. The reason I'm especially emphasizing on the 'good' part is because what a lot of hotels offer is a sad excuse for a fitness center. A couple of pieces of old equipment in a drab looking room becomes a fitness center. Such a place will not inspire you in the least to do a weight loss workout. Make sure you get an unbiased review of the fitness center, before choosing. Some hotels also offer complimentary passes or hefty discounts on swanky neighborhood fitness center. So, make sure you ask.
 
Drinking Water
 
People who begin with determined plans to continue with weight loss while traveling sometimes forget the essentials, such as drinking water. When you are overwhelmed with a new place, a disruption to your routine and pressure of work, it is easy to forget this basic step. However, when you don't drink enough, you start to get dehydrated, your metabolism becomes sluggish, and it becomes difficult for you to achieve your weight loss goals.
 
Eating Healthy Away From Home
 
It is not easy to eat healthy in a new place, when you are stressed, hundreds of miles away from your home, and confronting food temptations around every corner, not to mention local delicacies. It is best not to get Spartan, however. Sample local tastes and have some fun, but make sure that majority of your meals are healthy.
 
Avoid junk calories where they are not needed. For instance, if your only objective for the afternoon is to keep yourself full, stop by a local grocery store and pick up a healthy snack, a handful of nuts or a few pieces of fruit. A lot of restaurants also serve light (calorie-wise) meals nowadays, for people who have weight loss goals.
 
With these steps, there is no reason why you cannot achieve weight loss while traveling.
 
You are free to publish this article without any change in the content electronically, in print, in your e-book, or on your web site, free of charge, as long as the author resource details are included.

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Milk and Weight Loss

Most people who would like to lose weight have excluded milk in their diet. However, recent 

studies indicate that they may actually lose weight by drinking it every day instead. They may drink skim milk in order for their bodies to get enough amount of calcium that would help in increasing their body metabolism. When the body is able to achieve better metabolic rate, it is able to make use of the energy more efficiently which in turn will result to losing weight instead of gaining it.

Individuals who love milk but who do not want to put on the additional pounds can choose fat free milk instead of the whole milk. Some people may be allergic to milk but most people can include it in their daily meals. Others with lactose intolerance problem may still enjoy small quantities of milk each day. Simply switching to the kind of milk taken every day can bring a difference for those who have some weight problems.

Whole milk is usually composed of saturated fats from animals. People know that this is not good for their bodies because it tends to increase the cholesterol level in the blood. Fat free milk on the other hand gives lots of calcium for the health benefit of people. Those who drink this kind of milk are also able to prevent bone problems such as osteoporosis. People can drink about 3 cups of not-fat milk every day. They may also combine their milk intake with lots of fruits and vegetables especially for those who would like to lose more weight.

There are also other health related benefits of drinking sufficient amount of fat free milk on a daily basis. The daily supply of calcium protects people from developing colon cancer. It also facilitates the attainment of a stable blood pressure level. Calcium is also needed by the body for blood clotting as well as for nerve conduction and it is needed for muscle contraction too. People may also benefit from the B vitamins that are contained in fat free milk.

People will also have to check labels when buying non-fat milk products. They can get more from those that are fortified with other vitamins like A and D. They also have to make sure that they read the expiration date that is indicated on the milk carton. People have to drink non-fat milk that has been pasteurized for health safety as well. Including milk in the daily diet may help people to lose their weight especially when they drink skim milk instead of whole milk.

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Ways To Cut Calories For Weight Loss

Are you looking for little tips that applied on a daily basis can equate to results in the long run? 

Or perhaps you're looking for an edge to give your pre-existing diet plan? You've come to the right place. This is a list of little sneaky ways you can cut calories to your everyday diet that on a long term basis, cause weight loss. As much as this can be an effective tactic, I would sincerely suggest a direct approach to weight loss in addition to this. Direct approach meaning: dropping 50 pounds through strict diet, self control and exercise. However if a strict diet isn't up your ally, this will help you anyway, enjoy!

Oh but before I get started with the list; here's some motivation for you. Cutting 100 calories a day = 10 pounds in a year. 250 calories = 26 pounds! These are very easy to implement and don't require any effort.

Breakfast

-Eat wholegrain instead of refined carbohydrates (brown bread as opposed to white bread) as this gives a sustained release of energy. Refined products spike your insulin, shoot you with energy and you go on a sugar crash, depending on how much you ate. Sugar lows result in hunger pangs and make you desperately claw for an easy sugar fix. Wholegrain mitigates this affect so you're less likely to rush to a food source and gorge yourself. Oatmeal, fruits and vegetables are also great options for sustained release of energy.

-Eat bacon instead of sausage with your eggs.

-Eat a yeast doughnut instead of the denser kind.

-Pour more milk and less cereal into your bowl.

Lunch

-Adding low fat cottage cheese to a plain salad can make it much more filling and make you less likely to want to add something more substantial to it or eat something later.

-If you order a burger, ask for it without the cheese.

-If you order a beverage at the cinema or drive-through (if you really have to) get the small.

-Select wholegrain bread for your sandwich.

-Choose shredded parmesan instead of sliced cheese. The taste of cheese is still there but you just consume less.

Dinner

-Trade butter for trans-fat free margarine

-Choose thin slice crust if you get a pizza

-Add more water to your soup

Snack

-When making a cake or muffin, replace half (or all) of the butter with mashed banana or applesauce to reduce calories.

-Eat a chocolate coated strawberry instead of a bar of chocolate.

Cheats

-Eat fruit before every meal. In a Pennsylvania State University study, people who munched apples 15 minutes before lunch ate about 187 fewer calories.

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Health and Fitness Article Category

The Hazards of Overexposure to the Sun

by Lara Seltzer

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5 Must-Try Exercises at the Gym by Gen Levrant

5 Must-Try Exercises at the Gym by Gen Levrant

One of the biggest challenges with a gym workout is not having a plan. Wandering around aimlessly between machines, doing a few reps here and there, resting for a bit and then maybe spending remaining time on whatever cardio machine is available is not an effective workout!

What’s the solution?
Here are my five must-try exercises to try at your next visit to the gym. They require little or no equipment, recruit every major muscle group and will give you a short, sharp effective workout without having to wait for any machine! (As always, be sure to obtain clearance from your physician before beginning this or any exercise regime.)

1: Pivot Clock Lunge
Alternative to: regular cardio warm up
Good for: warming up entire body three-dimensionally
Keeping one foot static, pivot the other foot forwards and backwards into a lunge. Repeat in every direction (as if you were lunging to each opposite number on a clock face) before swapping feet.

2: 3D Press Ups
Alternative to: regular press ups/chest press machine
Good for: core, chest, arms
Perform a regular press up (either full or on knees) but keep changing your hand position on each rep: wide, narrow, one hand forward, one hand behind…

3: Wide to Narrow Squats (with/without dumbbells)
Alternative to: leg press, squat rack
Good for: lower body, core, cardio
Perform a regular squat and jump your feet together as you straighten up. Squat again before jumping your feet to wide again.

4: One-legged shoulder press (with/without dumbbells)
Alternative to: shoulder press machine, sit ups
Good for: shoulders, core, balance/proprioception
Set your core and balance on one foot. Reach one arm at a time up. To hit all muscles of your shoulder and challenge your core further, keep changing the direction in which you are reaching: out to the side, across the body…

5: Air Jack Burpees
Alternative to: a long time on any cardio machine!
Good for: fat-burning cardio
Perform a regular burpee but once your feet have jumped towards your chest, perform an air jack: a star jump but off the ground. If this is too intense, try a regular star jump!

You are now armed with a new gym plan that means: no waiting around for machines, every minute spent in the gym will be effective, a fat-burning workout that can be done in minute intervals or a circuit (try 3 rounds of 15 reps of exercises 2-4), and a happier and less frustrated you!

Gen Levrant is a Faster Health and Fitness certified Personal Trainer and Advanced Functional Training Specialist. She operates out of a private studio in Southampton

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Book Reviews: Weight Loss Diet Article Category

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