6 Easy Slim Down Steps

Losing weight is about a series of small steps--one less dessert here, an extra 10 minutes on the elliptical there--plus smart lifestyle moves that continually inch you closer to your goals. But like any change, try to do everything at once and you could wind up feeling deprived and deflated (and not in the good way). So instead of vowing to cut calories AND exercise 7 days a week AND forsake ice cream and pizza for the rest of your life, start out with a few of these research-proven tricks that can help you drop pounds. Once you've mastered one, add in another; before you know it you'll see results on the scale--no drastic changes required.

1) Weigh yourself daily
Why It Works: Weekly weigh-ins are a staple of many popular weight loss programs, but some studies show that daily weighing can be key to lasting weight loss. When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight. Step on the scale first thing every morning, when you weigh the least. Expect small day-to-day fluctuations because of bloating or dehydration, but if your weight creeps up by 2% (that's just 3 pounds if you weigh 150), it's time to skip dessert.

2) Keep TV viewing under 2 hours a day
Why It Works: TV junkies miss out on calorie-burning activities like backyard tag with the kids; instead, they become sitting ducks for junk-food ads. One study found that adults who watch more than 2 hours of TV per day take in 7% more calories and consume more sugary snacks than those who watch less than an hour a day. Wean yourself off the tube by introducing other activities into your life. Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads. Or subscribe to a mail-order DVD service like Netflix, and make a movie the only thing you watch all day.

3) Eat 4 g of fiber at every meal
Why It Works: A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy a piece of fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

4) Sleep at least 7 hours a night
Why It Works: A University of Chicago study found that people deprived of Zzzs had lower levels of the hormones that control appetite. "The research suggested that short sleep durations could be a risk factor for obesity," says James Gangwisch, Ph.D., an epidemiologist from Columbia University Medical Center. Sure enough, his follow-up study of 9,588 Americans found that women who slept 4 hours or less per night were 234% more likely to be obese. The key number for most people is 7 hours or more a night, he says, so set an early bedtime and stick to it.

5) Drink 8 glasses of water per day
Why It Works: Water is not just a thirst quencher--it may also speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, M.D., of University Medicine Berlin. Increasing water consumption to 8 glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

6) Stick to an 8-hour workday
Why It Works: A University of Helsinki study of 7,000 adults found that those who'd packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it's also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol. Set firm limits on your workday so that when you're done, you still have the oomph to take a bike ride and cook a healthy dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off, deal with your most pressing duties.

Killer Moves For Flat Tummy

A toned stomach is like an amazing Chanel bag. It looks good, feels great and takes a ton of work to get it. Some of us were born with it, and some of us spend our whole lives vying for it. Plus, it's sexy.

We can't give you tips on buying a Chanel bag (other than save, save save!) but we can tell you the killer moves to get your stomach into shape. Just keep in mind that these exercises alone won't do it. Click here for fat-burning cardio ideas and metabolism-boosters.

"A toned core will help your body age well in the decades to come, so it's crucial to build a strong one early on," says Valerie Orsoni, founder of LeBootCamp.com. "Also," adds Geralyn Coopersmith, senior national manager at Equinox Fitness Training Institute, "developing a fit core early in life sets you up for amazing posture and a pain-free lower back."

Killer Move: The Plank

Goal: To condition your entire core

Frequency: Four times a week

Directions:

- Get into a push-up position with your forearms on the floor.

- Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.

- Keeping your back neutral and your belly button pulled in, hold this position for 20-60 seconds.

- Repeat for 3-5 sets.

Killer Move: Butterfly Abs

Goal: To work your deep abs while getting a flat, sexy stomach

Frequency: Four times a week

Directions:

- Sit comfortably on a gym mat or carpet with your legs crossed. Using your arms to support you, slowly lie back until your body is flat, keeping your legs crossed.

- Place your hands under the nape of your neck for support. Inhale through your nose, and raise your chest a few inches off the floor while exhaling through your mouth. Your chest should be moving up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.

- Repeat 25 times, and as you progress, move up to 50 times.

- Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don't want to curve your back.

Lose Weight Without Starving

Weight loss requires two things: burning calories through exercise and cutting them through smart food choices and portion control. In theory, you could create a calorie deficit by spending hours at the gym, but that's not realistic-or much fun. And who wants to live on lettuce leaves? Instead, try these seven everyday moves to drop pounds effortlessly.

1. Fidget

James Levine, MD, of the Mayo Clinic in Rochester, MN, has spent a decade studying the role that everyday movement, or NEAT (nonexercise activity thermogenesis), plays in metabolism. His discovery: People who tap their feet, prefer standing to sitting, and generally move around a lot burn up to 350 more calories a day than those who sit still. That adds up to nearly 37 pounds a year!

2. Keep most meals under 400 calories

Study after study recommends spacing out your meals at regular intervals and keeping them all about the same size. Eating meals at regular intervals has been linked to greater calorie burning after eating, better response to insulin, and lower fasting blood cholesterol levels. When you eat regular meals throughout the day, you're less likely to become ravenous and overeat.

3. Take yourself off cruise control

Increase the intensity of your everyday tasks, from vacuuming to walking the dog, recommends Douglas Brooks, an exercise physiologist and personal trainer in Northern California. "Turn on some music, add in some vigorous bursts, and enjoy the movement," he says.

4. Drink 8 glasses of water per day

Water is not just a thirst quencher--it may speed the body's metabolism. Researchers in Germany found that drinking two 8-ounce glasses of cold water increased their subjects' metabolic rate by 30%, and the effect persisted for 90 minutes. One-third of the boost came from the body's efforts to warm the water, but the rest was due to the work the body did to absorb it. "When drinking water, no calories are ingested but calories are used, unlike when drinking sodas, where additional calories are ingested and possibly stored," explains the lead researcher, Michael Boschmann, MD, of University Medicine Berlin. Increasing water consumption to eight glasses per day may help you lose about 8 pounds in a year, he says, so try drinking a glass before meals and snacks and before consuming sweetened drinks or juices.

5. Step it up--and down

Climbing stairs is a great leg strengthener, because you're lifting your body weight against gravity. In addition to taking the stairs at every opportunity, try stepping up and down on the curb while you're waiting for the bus or filling your gas tank, says Brooks.

6. Use grocery bags as dumbbells

Letting someone else load your groceries or carry your suitcase is an opportunity missed for strengthening and calorie burning, says certified coach Beth Rothenberg, who teaches a class for fitness professionals at UCLA. "Carry your groceries, balanced with a bag in each hand, even if you have to make several trips," she says. "And pack two smaller suitcases instead of one big one, so you can carry them yourself."

7. Eat 4 g of fiber at every meal

A high-fiber diet can lower your caloric intake without making you feel deprived. In a Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones. To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber. For to-go snacks, buy fruit; it's handier than vegetables, so it's an easy way to up your fiber intake. One large apple has just as much fiber (5 g) as a cup of raw broccoli.

Vitamins and Weight Loss

Vitamins are known as the nutrients required for regulating metabolism, and hundreds of chemical reactions taking place within our body. Some vitamins ensure proper utilization of carbohydrates and fats, or prevent their excess accumulation in order to prevent weight gain. Know more about vitamins for weight loss.

Vitamins are organic compounds required in a very small amount to carry out numerous vital life processes. They are usually classified by their biological and chemical activities within our body. They assist the enzymes to carry out the biochemical reactions within our body, and act as antioxidants to protect body cells and tissues from the damaging effects of free radicals. But only a few of us are aware of the fact that they can also help the individuals trying to shed their extra weight.

Vitamins can play a very important role in maintaining an ideal body weight. Controlling diet and exercising alone cannot ensure weight loss, if they are not assisted by vitamins, that regulate the vital biochemical processes and metabolism. The food that we consume is either converted into energy or stored as fat for future use. The crucial decision regarding whether food is to be used for producing energy, or stored as fat is determined by the rate of metabolism, and a number of biochemical reactions taking place within our body. The smooth operation of these reactions or processes requires a number of important enzymes, vitamins and minerals. In other words, vitamins and minerals determine the rate of metabolism and hence, in fat burning and weight loss. In addition to this, certain vitamins can ensure proper functioning of the thyroid gland, which is again important for preventing weight gain.

Weight Loss By Cycling

Do you know that for achieving desired weight loss, the number of calories burnt should be greater than the number of calories consumed? Do you know bicycling is ideal for weight loss, as it helps in burning a lot of calories? Read on to know every detail about cycling for weight loss.

If you desperately want to lose a few pounds and if you are struggling with 'how to get started', just dust off that bike in the garage and take it out for a spin, as riding a bike at a moderate speed of 7-8km/h, can burn nearly 235 calories, within half an hour! Isn't it the simplest way to lose weight? You can easily burn around 400-500 calories on a one hour bicycling trip. The calories burnt will depend on your body weight, genetic factors and the intensity of your ride. Especially, uphill and high intensity cycling for weight loss helps you in many ways. Let us have a look at the benefits of bicycling.

Benefits of Bicycling:-
Burning of Calories, Muscle Development, Easy to Star, Inexpensive, Safety, Cardiovascular Fitness, Stress Release, No Global Warming, Prevention of Diseases, Easy for Joints, Social Activity and No Age Bar.

To start cycling for weight loss, you just need to have a bike, bike helmet, sunglasses, water bottle, spare tubes, bike pump and a little knowledge of bicycle brake repair.

Not just cycling, any exercise, when accompanied by healthy and balanced diet, can help achieve desired weight loss. The important thing is, that make 'cycling for weight loss', a fun affair and not a routine.

Flat Abs Tips (Eating Required!)

Let's all say it together: Crunches are boring! We all hate crunches, but flatter abs would certainly be nice. We want them without doing so much to get them. This year, you can have both—the abs and the easy moves. The best part is that it will happen fast if you stick with the program. The truth is, there are so many ultra-effective tips and moves for a leaner stomach that you can swear off crunches forever, if you'd like, and still chisel your middle.

One of my favorites? The plank! For more simple, enjoyable ways to shed inches from your waist, try my favorite ab moves and tips from the last year of SELF:

1) Go on an abs spree

Grouping all your ab exercises together can deliver better results than switching back and forth between various body parts. Working your abs to the "burning" point delivers a sizzling stomach.

2) Feast on a little fat!

A smidge of fat in your diet can actually help your midsection get svelte. Studies suggest that foods rich in monounsaturated fats—including olive oil, nuts, seeds and avocado—can help prevent the accumulation of unwelcome tummy fat.

3) Try teamwork

Toning up and slimming down doesn't need to be a solitary pursuit. Grab a pal for this exercise: Lie on the floor with your legs straight up in the air, says Akin Williams, a group fitness instructor at Equinox Fitness Clubs in New York City, who created this move. Ask a buddy to command you to bring your legs up and down randomly (saying, for example, "Right leg down, left leg up" and "Both legs up") every few seconds. Use your ab muscles to follow her directions, keeping your lower back pressed into the floor. Do this for three or four 20- to 60-second sets, resting 1 minute between each set. Then switch and you be the leader. These random commands trigger a rapid contraction of your muscles, tiring the more easily sculpted areas of your abs, so "you see better results in less time," Hey, what are friends for?

4) Tone abs while you burn fat

Heart-pumping activity triggers your body to convert abdominal fat to fuel, research shows. Aim to do 30 minutes or more most days. Squeeze even more belly benefits from your stint on the treadmill by ramping up the incline, or relying on your core muscles to keep you upright on the elliptical (grip the handlebars, but don't use them to support you!) to engage your core.

5) Try the Dragonfly

Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.

6) Find your balance

A great way to tighten and tone your core? Give yourself a stay-steady challenge. Use a folded bath towel, a BOSU or a pair of balance pods to make it hard to find your footing for this move, called the Lunge-Up: With left foot on pod or towel, lower into lunge, knee over ankle, thigh parallel to ground, right knee bent with heel raised, hands on hips. As you straighten left leg, push off ball of right foot, bringing right thigh in front and parallel to ground, balancing on pod. Slowly return to start. Do 12 reps. Switch legs; repeat.

7) Bend those knees

Add a tummy-toning balance challenge to traditional squats by doing them on one leg, as Roxy pro surfer Kassia Meador swears by. Do two sets of 12 reps on alternate days for abs that make waves.

8) Do the ab-up

A side plank sculpts flat abs fast by focusing on obliques, the muscles that wrap around your middle and hold you in. Lie on left side, resting on left forearm and left hip, knees and feet stacked, right arm at side. Lift left hip into a side plank. Lower and touch left hip to ground, then lift back up, holding abs in tight, for one rep. Do 20 reps. Switch sides; repeat.

9) Go bananas!

The fruit contains 422 milligrams of potassium, which helps limit belly-bloating sodium in your body. Talk about peel appeal! Another source: four stalks of celery deliver 416 mg of potassium.

10) Do bench presses

Extending your arms during the pec-perking exercise causes your ab muscles to contract, toning your abs as well as your arms. Add two sets of 12 reps to your usual routine.

11) Chill out

Increased levels of cortisol, a stress hormone, can lead to excess stomach fat, research shows. Try delegating work duties, pursue a hobby you find relaxing, whether it's knitting or jewelry making, and make laid-back lunch dates with buddies to lighten your mood—and slim your middle!

Want more secrets to your strongest, slimmest stomach yet? Try "Lose To Win 2010" by My Wellness Studio. www.wix.com/mywellnessstudio/promo

Treatment for weight gain

Treatment for weight gain, can be following a balanced diet plan and some exercises to lose weight quickly. Make sure you have st realistic weight loss goals, that will help you to maintain healthy weight. But, at first, do evaluate the exact reason behind sudden weight gain, so that you can plan ways to lose weight, accordingly.

In normal conditions, there is no need to go and see a health care provider, but in some specific conditions like excessive weight gain without any significant reason, constipation and weight gain, palpitation, swollen feet, uncontrollable and unreasonable cravings, shortness of breath, vision changes, hair loss, etc.

If these mentioned health related issues are accompanied with sudden weight gain, then make sure you check with the health care provider and plan to lose weight accordingly.

Sudden Weight Gain

Sudden weight gain is unintentional increase in weight that occurs due to unwanted intake of calories. Calories that are consumed more than the required amount are useless and actually harmful for the body. More than 40% of American population is suffering from obesity, that is caused by gradual or sudden weight gain. If sudden gain in weight is ignored at its initial stages, then this obesity may take a face of many serious health related issues.

There are a few simple reasons and habits that cause sudden weight gain, without our knowledge. There are a few regular and habitual things that bring us into the trouble of sudden weight gain. These 'habitual things' include, alcohol abuse, quitting smoking or consumption of tobacco, excessive snacking, reducing exercise levels, stress, etc. These can be the reasons behind symptoms of sudden weight gain. Another reason why women experience sudden weight gain is pregnancy.

The most basic cause of sudden weight gain is overeating and less exercising. When a person eats more and exercises less, he/she cannot burn the excessive calories and this way gains weight. There are some people who diet very well and exercise too, but still they suffer from sudden weight gain. Apart from these all mentioned above, here are the causes behind sudden weight gain in women.

Efficiency of Weight Gain Supplements

It is not a case that only bodybuilders are looking for the weight gain supplements but other men and women who are underweight, want to build muscles, do look for them as well. The nutritional supplement drinks and shakes are actually an effective way of weight gain. Weight gain pills and capsule are also available, that make these supplements more convenient way of gaining weight. These are the high quality and efficient weight gain supplements that contain multivitamins and several healthy minerals.

Efficiency of the weight gain supplements also dependent on body response of each of its consumer. Some people find protein weight gain supplements more convenient while some people stick to other liquid nutritional drinks. Especially the people that are very ill due to excessive weight loss. Best weight gain supplements for women and men, must strictly be a good combination of vitamins and minerals. Some of these supplements are come with high calories and high protein, which is a perfect blend to weight gain. The point is multivitamin nutritional supplements and weight gain supplements are almost the same, of you check for their contents. So, there is basically no need to fall for the commercial extravaganza and go on tremendous spending spree that they claim.

People who are looking for weight gain can try the multivitamin pills that are easily available as over-the-counter drugs. Taking weight gain supplements is not the ultimate way to gain weight as it must be followed by significant exercise routine that heavily relies upon weight training that leads to healthy muscle building. If balanced diet and exercise is combined well with the weight gain supplements, then positive results are assured.

Need for Weight Gain Supplements

Gaining weight is often related to increasing loads of junk foods and oily foods, but it is not the healthy way. To learn how to gain weight fast, a person must follow a balanced diet that is rich with all the important nutritional benefits and minerals. Quality intake of all the natural weight gain products, like foods rich with vitamins and minerals is the best way to gain weight quickly. Due to some reason or the other, people tend to overlook the value of a balanced and healthy diet and run in quest of finding the best weight gain supplements.

There are quite a few weight gain supplements that are actually a bundle of few rich nutrients like omega-3 fatty acids, proteins, whey proteins and fibers. These weight gain supplements reduce the metabolism rate to an extent and cause significant weight gain. As they come as a package that includes all the important factors of weight gain, they get quite convenient, which is easier than having 5 to 6 meals, regularly. The meal replacement shakes and whey protein shakes are worth giving a try when it comes to weight gain, using weight gain supplements.