Tag Archives: lose weight

How to Burn Fat Fast at Home

How to burn fat fast at home is something everyone should know if you are trying to lose weight and do not have much time. Going to the gym is not for everyone but there are other ways you can burn fat fast while still enjoying the convenience at home.

How to Burn Fat Fast at Home
How to Burn Fat Fast at Home

Strength training to burn fat fast at home

The first thing you can do to burn fat fast is strength training with free weights. You can find a set of dumbbells at your local thrift store at very reasonable prices. Start with 5 to 10 pound dumbbells until you get comfortable and do curls or bench presses to work the largest muscle groups. Strength training is great for burning those extra calories fast.

Change your eating habits

Next, you will need to make small changes to your eating habits to burn fat fast. Remove snacks and add more fruits and vegetables to your fridge. Veggies are full of fiber and other nutrients that are very beneficial to your fat loss diet plan. Fiber makes you feel less hungry which will decrease your calorie intake and help with weigh loss.

Dancing to burn fat

Another great way to burn fat fast is to dance at home. If you like music and love to dance, this is a great way to burn fat while you are doing chores or other activities around the house. Dancing may not be extreme cardio but it is a good physical activity that will get your body moving while having fun at the same time.

Drink more water

Drinking more water is also a great way to burn fat but a lot of people do not like to drink water including myself. A method I used that got me back drinking water was starting out the flavored water. This made me more inclined to drinking water and now I tend to drink it more often. Water is not only good for hydration but it improves your eating quantity, digestion and kidney function.

As you can see, knowing how to burn fat fast at home is not that hard if you understand a few weight loss tricks. Strength training, eating healthy and dancing are some of the best methods to burn fat fast and still be at home. If you are new to weight loss or even tried it before, these simple steps will help you burn fat fast and become a better you. God bless.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Foods That Burn Fat for Weight Loss

There are foods that burn fat so you can actually go the natural route and ditch the ineffective weight loss supplements for your safety. You can increase your metabolism and promote weight loss with natural fat burning foods such as fish, green tea, eggs and whey protein.

Foods That Burn Fat
Foods That Burn Fat Photo by Augusta Health

Fish is a great food that burn fat

First, let’s talk about my favorite which is fish. Not only is fish good for you but it is also delicious and has a good source of protein. Fish contain omega 3 fatty acids which help reduce inflammation, heart disease risk and help you lose body fat.

Green tea helps burn fat

Next, green tea can help improve your health by protecting against certain cancers and it has a good source of epigallocatechin gallate (EGCG), an antioxidant that increases fat burning and the loss of belly fat. Instead of drinking soda or Gatorade at work, I will settle for green tea because I feel more energized when I drink it.

Eggs are a great food that burns fat

Another great food that burns fat are eggs. Although egg yolks are said to be avoided because of high cholesterol, they have been actually shown to increase heart health. When I eat eggs in the morning I usually feel fuller so I eat less during the day. One of the great things I like about eggs is the excellent source of protein and calorie burning effects they have during protein digestion.

Whey protein helps build muscle

Finally, whey protein is a good option when it comes to building muscle and burning fat at the same time. One reason why I like whey protein is because it seems to suppress my appetite more effectively than other protein sources. After your workouts it is good to have a quick protein shake because it will help you increase weight loss and burn fat at the same time.

Avoid weight loss supplements

Regardless of what supplement manufacturers advertise, there is no magic pill or formula that will help you burn fat overnight. However, natural foods such as fish, green tea, eggs and whey protein, can help you burn fat.

Source: Spritzler., F “12 Healthy Foods That Help You Burn Fat” www.healthline.com June 12 2017

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Low Carb Diet for Weight Loss

Individuals often seek a low-carb diet for weight loss. The ketogenic diet is very popular because is forces your body into fat-burning mode, or ketosis, be eating very minimal carbs. Eating less than 30 grams of carbs per day is the recommendation for achieving this metabolic rate.

Furthermore, we will discuss what exactly is “low carbs” and how does it help weight loss.

Low Carb Diet for Weight Loss
Low Carb Diet for Weight Loss Photo by Diet Doctor

What are Carbohydrates?

Carbohydrates are the sugars, starches or fibers found in fruits, vegetables, grains and milk products. They contain carbon, hydrogen and oxygen.

What is a low-carb diet?

Low carb simply means you are eating fewer calories than recommended. This term is quite difficult to define because there are many different diets that claim to be low carb. For example, we have the Mediterranean and the Atkins diet that focuses on low carbs.

Cutting back on foods like bread, oatmeal, starchy vegetables and fruit seem to affect quick weight loss. However, these foods are nutritious, so should we avoid them?

How do low carb diets help weight loss?

Carbs get stored in your body as glycogen, which your body uses for energy. Glycogen contains water and your body stores it whenever you eat carbs. About 70 percent of initial weight loss is water, according personal trainers.

Still, low-carb diets are good because they can help you reduce calories by eating more protein and healthy fats to make you feel fuller longer. You will be more likely to eat nutritious foods instead of snacks.

I used to buy snacks all the time at work from the vending machine, but when I started bringing my own fruit, I stopped using it. I also feel less hungry when I eat an apple or banana rather than chips or candy.

What can you eat on a low carb diet for weight loss?

There are no limitations to food when it comes to a low-carb diet. You do not have to leave out food groups or eat lots of fat to be considered low-carbs. Low carb can fall under any diet plan you choose including DASH or Mediterranean.

Are low-carb diets healthy?

A low-carb diet containing lots of fruits, vegetables, healthy fats and protein is normal. Meals focusing on supplements and leaving out food groups are less nutritious.

Eating low-carb foods like leafy greens, nuts and salmon can add twelve years to your life, according to a Harvard study.

Side effects of low-carb diets

Completely restricting your body of carbs can have negative effects because your body needs those macronutrients for energy.

Eliminating your main energy source will have you feeling tired. Also, you may experience mood swings, trouble concentrating and constipation.

The main point on low-carb diets for weight loss

To say the least, the best diet is the one you can stick to. There is no one-fits-all diet but talk to your doctor to see if a low-carb diet helps your weight loss.

Source: Matthews,.M “How to Try a Low Carb Diet for Weight Loss” www.menshealth.com 28 June 28, 2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Weight-Loss Surgery Increases Alcohol Deaths

Weight-loss surgery has it pros and cons, but drug and alcohol deaths can increase, according to a new study.

Gastric Bypass Surgery
Gastric Bypass Surgery Photo by 123rf

To begin with, people who have a gastric bypass procedure done are three times more likely to die of drug or alcohol related death than the general population, according to researchers at the University of Pittsburgh.

Although the reason is not transparent, studies have shown that this procedure changes the way the body reacts to alcohol and drugs, however.

The Effect is Physiological

“The effect is purely physiological, not psychological,” said Dr. John Morton, chief of bariatric and minimally invasive surgery at Yale School of Medicine. “Gastric bypass surgery removes 95% of the stomach. Alcohol receptors exist in the stomach and the liver, so by removing so much of the stomach, people lose the first pass at metabolizing alcohol.”

During this study, 2,500 patients who had weight-loss surgery was follow for seven years. Eighty percent were women and 86% were also white. Ten of the patients died from alcohol or drug abuse during that time. All 10 had gastric bypass surgery, which shortens the intestine and reduces the stomach.

Smaller Stomach Means Weight Loss

However, having a smaller stomach make you feel fuller faster, thus helps you lose weight.

Researchers used a formula called “person years” to compare patient death rates with those in general population. There were about 90 deaths per 100,000 person years compared to 30 per 100,000 in the general population.

Furthermore, I can understand how any weight-loss surgery such as gastric bypass makes substance abuse dangerous. It is because most of the stomach is removed. The stomach helps to absorb such substances like drugs or alcohol so this can cause serious health damage.

Patients Should Be Aware of Weight-Loss Surgery

Finally, doctors should make patients aware of these findings because it would help them make the best decisions when it comes to weight-loss surgery.

Source: Wendy King, Ph.D., associate professor of epidemiology, University of Pittsburgh; John Morton, M.D., vice chair for quality, department of surgery, and division chief of bariatric and minimally invasive surgery, Yale School of Medicine, New Haven, Conn.; June 7, 2019,Surgery for Obesity and Related Diseases, online

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Fat Burner for Weight Loss

The fastest fat burner is what many individuals search for when trying to lose weight. I am constantly trying to burn fat fast and improve my overall health so I will share the methods I use to achieve my weight loss results. They involve strength training, cardio and small diet changes.

Fastest Fat Burner
Fastest Fat Burner

Strength Training to Burn Fat

Strength training requires you to contract your muscles against resistance. It increases strength and builds muscle mass.

This type of exercise involves lifting weights to gain muscle over time.

Research shows that strength training is great at burning fat fast and has many health benefits.

One study showed that 12 weeks of strength training combined with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Lifting weights, doing body-weight exercises or using gym equipment are some ways to get started with strength training.

Cardio for Fat Burning

Cardio is basically any aerobic exercise that trains the heart or lungs. The object is to increase your heart rate and get your blood flowing. Studies have shown that cardio improves muscle mass and helps you lose belly fat, along with waist circumference. My favorite cardio exercise is jogging or running in which I do for about 20 to 30 minutes. I try to do this about three to four times per week and it has helped me out a lot.

Diet

One of the most effective and fastest fat burner is a good diet plan. I lost about five pounds in one week just by eating more salads and fruit versus fast food. My original diet was unhealthy and I started to gain belly fat. I was unhappy with that so I begin to eat chef salads and watermelon for lunch instead of meats. This has not only help me lose belly fat but also made me feel better mentally and physically. I still eat red meats and fried foods occasionally but those small diet changes have really improved my health because I stayed dedicated to the changes.

To say the least, the fastest fat burner is not a magic pill or formula. Instead, the fastest way to burn fat is regular cardio, diet changes and strength training. Finding a diet plan and exercise routine that works for you is the best way to burn fat fast and lose weight.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Exercises to Lose Belly Fat Without the Gym

To lose belly fat and get a flat stomach there are some simple exercises you do can without the gym. You have a goal to lose those love handles but starting a membership may be inconvenient for you. I will share some great exercises you can do at home to reduce belly fat and get a flatter midsection this Summer.

Lose Belly Fat
Exercises to Lose Belly Fat

Jumping Burpee

  • Bend at the knees then put your hands on the ground
  • Kick your feet behind you so that you end up in a straight arm plank
  • Pull your feet back toward your chest, quickly stand up reaching your hands toward the ceiling and clap
  • Lower yourself back into the starting position and repeat. Do 3 sets of 15 reps each.

Burpees help get your blood flowing and your heart pumping immediately. Burpees also give you a full body workout including your arms, chest abs and glutes.

Bicycle Crunches to Lose Belly Fat

  • Lie down on your back so that your shins are parallel to the ground
  • Raise your chest up and lift your shoulders off the mat
  • Keep your hands behind your head with your elbows out
  • Move your bent leg right towards your chest and simultaneously straight toward your left leg so that it is parallel to the floor
  • While doing that, move your left shoulder toward your right knee. Do 3 sets of the 10-20 reps.

This exercise works the side of your stomach and hips where those love handles are.

Russian Twist

  • Sit down on the mat with your legs together and your knees slightly bent
  • Lean your upper body back and hold your legs off the ground
  • Bend your arms over your chest or hold them out in front of you
  • Slowly twist your torso and arms to the left side, hold for 3 seconds the turn to initial position
  • Repeat movement on the other side. Do 3 sets of 10-12 reps.

If you use a medicine ball or a dumbbell for weight, you will burn more calories and lose weight faster.

Reverse Crunches

  • Lie down on the ground, lift your legs in the air and bend your knees at a 90-degree angle
  • Keep your abdominal muscles tight and place your hands on the floor right next to your hips.
  • Engage your lower abs to pull your knees towards your chest
  • Raise up your hips so that your lower back and buttocks come about 2 inches off the ground
  • Pause for about two seconds and slowly lower yourself back to the starting position
  • Do 3 sets of 10-15 reps

This ab exercise works the front abdominals but especially the lower abs.

If you really want to lose belly fat and get a flat stomach do these exercises about 4 to 5 times a week. Combine these ab workouts with aerobic exercises such and swimming or jogging to really burn calories and jumpstart the fat-burning process.

Leeman Taylor
B.S. Criminal Justice

Fastest Way to Lose Fat in a Week

Fastest way to lose fat in a week involves two major keys, diet and exercise. There is no other way to lose weight fast other than changing your eating habits and including physical activity in your daily routine.

Fastest Way to Lose Fat in a Week
Fastest Way to Lose Fat in a Week

Less Carbs, More Protein

First, we should eat lesser carbs and more lean proteins. Research shows that low-carb diets are very effective when it comes to weight loss and improve health. A decrease in carbs can reduce bloating and water weight. On the other hand, eating protein can boost your metabolism and suppress your appetite to help you burn calories as well.

Avoid Processed Foods

When trying to burn fat fast, following a diet plan based on whole foods is helpful. Whole grains keep you feeling fuller longer and help you reduce your calorie intake throughout the day. Avoiding processed and junk foods is a must because they don’t have any nutritional value. Lean means and low-carb vegetables can be very satisfying even though they are low in calories. I like to eat salads with turkey meat and I add watermelon on the side to feel full.

Exercise is Fundamental

Next, exercise is key if you want to burn fat fast and look good at the same time. Weight lifting can have a similar effect on weight loss as aerobic exercise. It can also help you maintain or add muscle mass and strength. High-intensity Interval Training (HIIT) is a very effective training method.

HIIT can boost metabolism and fat-burning hormones to help you lose weight fast and you do not have to exercise this way for long. Short sprints are a great way to get starting with your high-intensity workouts because they get the blood flowing and the heart pumping.

Intermittent Fasting

If you really want to lose fat in a week, try intermittent fasting. This is when you reduce your eating to a short window of time. The most popular one is the 16-hour fast with and 8-hour feeding window. This one was difficult for me because I was used to eating every few hours but I tried it and it does work if you can change your mindset. Out of all the strategies I used to lose fat fast, the fasting helped me get results faster because I was not eating as much.

To say the least, you will not lose “pure” body fat loss with these strategies. However, these are great methods to kick start your weight loss journey and the fastest way to lose fat in week. Find a weight loss plan that is easy to follow if you want to lose weight and keep it off. God bless.

Leeman Taylor

Female Fat Loss Diet Plan

Female fat loss diet plans can be very simple and there is no specific diet plan that you need to follow. The best option is to find a fat loss diet plan that you can stick to and start out gradually until it becomes second nature.

Female Fat Loss Diet
Female Fat Loss Diet

Make Small Changes to Your Diet

To begin with, a new diet plan can be difficult at first if you are not used to eating healthy but with a change in your mindset you can do it. I started out making small changes to my diet until I got comfortable then I found a diet plan that was easy for me to do on a regular basis. However, my first step was adding more fruits and vegetables to my diet plan.

I used to eat fast food almost every day until I realized how bad it was for my health and how much money I wasted. Fast food does not have any nutrition at all and it is very expensive. As soon as you order that food you are hungry again a few hours later. This is because you only feel full for the moment. Even the so called “healthy” menu could not help me lose weight.

Treat Yourself

My current diet plan consists of eating salads and fruits three to four times per week. Then I eat what I want on the remaining days. I do this to treat myself because I don’t want to get overwhelmed by the whole fat loss diet plan. Not only does eating healthy like this helps increase my weight loss, it also makes me feel great about myself each day.

The main changes that I focus on in my fat loss diet plan is eating whole grains, fruits, vegetables and lean meats like chicken or fish. Do not get me wrong, I will still eat a hamburger or ribs every now and then if I am craving it. I still eat cake and ice cream too when I am in the mood. The only difference between now and then is that I do not go overboard with eating unhealthy. I found a diet plan that was easy for me so I can stay dedicated to it.

Find What Works for You

To say the least, if you are trying to lose weight, do not focus on trying to find the perfect female fat loss diet plan. Instead try different diet plans until you find one that you like and it is easy to follow. Change your mindset and start your female fat loss journey as soon as possible. God bless.

Leeman Taylor

Female Fat Loss Over 40

Female fat loss over 40 may be more challenging than any other weight loss because hormones are involved and the metabolism is very slow. With a strong mindset, dedication and hard work, any female over 40 can still achieve fat loss.

Female Fat Loss Over 40
Female Fat Loss Over 40 Photo by BodyBuilding

Menopause

First off, as women reach menopause, the estrogen and testosterone levels begin to drop drastically making it much harder to lose weight. The appetite increases and women are less likely to exercise as they get older in age. This is the reason why many women are obese between the ages 50 and 60.

Get More Sleep

Second, not getting enough sleep can be a huge issue for female fat loss over 40. Stress, hot flashes and cold sweats cause women to have trouble sleeping at night. There are two hormones that lack of sleep is linked to: leptin (lets you know you are full) and ghrelin (“feed me” hormone). If you are losing sleep, these hormones may be the cause.

Insulin Resistance

Third, as women get older their bodies become resistant to insulin. When we eat foods that break down into sugar, the pancreas pumps out insulin to move the sugar out of our blood. People with insulin resistance are at risk for type 2 diabetes because the cells have trouble absorbing sugar which causes a buildup of insulin and sugar in the blood. This will also increase weight gain and make it difficult for female fat loss over 40.

Now that we know what effects female fat loss over 40, let’s go over what can be done to correct the issue.

Eat Healthy

Eating more fruits, vegetables and whole grains is a great start for your female fat loss diet plan. Stay away from added sugar, refined grains and processed or package foods. Those type of foods are not nutritious and will easily make you gain weight along with other health problems. I started small by eating more salads and fruit a few days per week versus eating out at restaurants.

Physical Activity

Exercising is the next key to weight loss and increasing your chances of female fat loss over 40. You do not have to start off by joining the gym and going hard for hours. The way I started off was jogging then walking for a couple miles a day. When I got more energy and in better shape, then I started going to the gym and working out more. I gradually began to increase my exercises as I got better.

Stress Less

Getting more sleep and stressing less is also an important aspect of weight loss. Whenever I do not get enough sleep I become very stressful and cannot perform to my fullest. Once I began to mediate more and get extra hours of sleep, my stress levels when down and also I lost more weight.

All in all, is not hard to lose weight and maintain a healthy lifestyle if you adjust a few things in your life. Eating healthy, exercising and getting more sleep are all keys to living healthy and having a better chance at female fat loss over 40.

Leeman Taylor

Does Walking Help Weight Loss?

Walking is by far the easiest and most popular way to lose weight. The question is that does it really help you shed pounds if you do it on a daily basis. Today I will share some ways on how walking helps weight loss.

Walking to Lose Weight
Walking to Lose Weight Photo by Prevention

Make Walking a Daily Habit

To begin with, starting off your day with a simple walk around the block or track is a great way to really get going. This simple exercise will increase your heart rate and get your blood flowing which will prepare you to take on the day. Not only are you improving your physical health but you are clearing your mind to remove out all the stress as well.

Push It to the Limit When Walking

Next, once you get into a good routine of taking your routine walk, step it up a notch to power walking and increase your steps gradually. For instance, you make walk 5,000 steps per day this week but next week you will increase it to 7,500 steps. This minor progress will slowly increase your chances of losing more weight and get you prepared for more intense cardio workouts. Challenge yourself each week to do a little more and watch the compound effect work in your favor.

Bring a Partner to Walk With

I understand that walking alone can get lonely and boring but if you bring someone with you, it will be much enjoyable. Therefore, instead of having a phone conversation with your friend, ask them to join you in a quick walk to catch up on things. You may even end up doing more exercise than expected because you are having fun and not really thinking about it. There is nothing like two or more individuals achieving his or her weight loss goals at the same time.

Stay Consistent

Most importantly, the key to successful weight loss is be consistent and find a routine that you can follow. There is no one-fits-all weight loss program so you have to find what works best for you. If you are overweight and new to weight loss, then walking is probably the best place to start. There is no such thing as overnight success but if you are dedicated to losing weight, then walking may be your best option to start weight loss.

Leeman Taylor