Most Common Reasons of Weight Gain …

The reasons of weight gain vary as much as we women vary in everything else. It’s frustrating, though, to do so well on your diet, then months later realize you’ve gained some weight back… but the common reasons of weight gain aren’t mysterious, or at least, they don’t have to be! Here are the 10 most common reasons of weight gain.

1. Stressed eating
I eat, and I eat poorly, when I’m stressed. Sometimes I don’t even realize what, or how much, I’m putting in my mouth. Naturally, if I’m stressed for more than a day or two, these empty calories can really adding up, so if you’re a stressed eater like me, this will be one of your biggest reasons of weight gain, too. One alternative to stressed eating is exercise — you’ll be burning calories, rather than consuming them, and the exercise has been found to help relieve stress much better than cheesecake does.

2. Emotional eating
Just like stressed eating, emotional eating can be a cause of weight gain. If you eat when you’re sad, lonely, bored, or for other emotional reasons, the food isn’t going to help.

3. Skipping exercise
To date, there has never been an effective weight-loss plan that didn’t include some sort of exercise. The mistake we make, though, is that we often tend to stop exercising when we’ve reached our goal weight. Big mistake! If you stop exercising, you’re not burning the same number of calories, so even if you haven’t changed your diet, you’ll still end up with a surplus in calories, which in turn is a reason of weight gain.

4. Accidental over-eating
If we believe what restaurants tell us about serving sizes, it’s no wonder we gain weight: on average, their portions are about two and a half times what we ought to be eating at a meal. So if you’re eating what a restaurant serves you, then you’re accidentally over-eating, which is sure to be a reason of weight gain.

5. No-cal lies
Why is it that our food rules allow companies to market products as low-cal or no-cal, when, in reality, they’re not? I heartily recommend checking labels on low-cal and no-cal foods just to make sure… seriously, this is true.

6. Not getting enough sleep
Did you know if you’re not getting enough sleep, you might be gaining weight? Regular, good sleep is imperative for our bodies to function properly, and if they’re not functioning properly, you could be gaining weight, without even having the momentary joy of cheesecake. Boo!

7. Feeling the pressure
Is weight gain of a pound or two such a bad thing? As women, our bodies tend to fluctuate every few weeks, adding a pound or two, then taking it away… if you’re weighting yourself every day, you’ll notice it, and might be worried, but could it be the pressure from our skinny-supporting society, including the pervasive, perverse media? Don’t let someone else, including me, tell you what weight you need to be at. Healthy is what you’re going for, not insanely ridiculous “perfection.”

8. Med side effects
There are lots of over-the-counter and prescription medications that list “slight to moderate weight gain” in their side effects. If you’re experiencing weight gain you can’t explain with any of these other reasons, check with your doctor to see if one of your medications could be the culprit.

9. Hormonal changes
In item 7, I mentioned the natural fluctuation of women’s’ body weights across the weeks. I was of course referring to the slight weight gain that can occur during the days leading up to our periods. Don’t worry! As soon as your cycle comes back to the beginning, the water weight and puffiness you’ve experienced will melt away. 

10. Muscle vs. fat
My personal trainer drove this point home when he started taking inch measurements in addition to scale measurements. See, as your body adjusts to weight loss and gain, it changes, not just in pounds, but in inches, too. And as you become healthier, and build more lean muscle as opposed to fat, you might actually gain weight, since that lean muscle weighs more than fat. It sounds scary, and counter-intuitive, but it’s true, and it’s a very good thing!

Effective Ways to Lose Weight in Your Thighs

Losing Weight in Your Thighs can seem like an insurmountable task. While there’s no way to lose weight in just one particular area of your body, it is possible to lose weight, and keep it off, across some key muscle groups… but wouldn’t it be nice to lose weight in your thighs? I’ve consulted my personal trainer for advice on ways to lose weight in my thighs, and he’s given me some very good advice. Again, you cannot lose weight in just one spot, but you can target a few key muscle groups that will help you lose weight in your thighs… ready?

1. Kick up The Cardio
Chances are, you already have a very good cardio workout, one that gets your heart thumping for forty minutes a day, four days a week. If not, it’s time! And remember, you need to be a sweaty mess when you’re done, or your cardio wasn’t intense enough. Hop on the treadmill, take a class, hit the elliptical… go!

2. Go for An All-over Loss
In the intro, I told you a simple truth: there’s no way to lose weight in just one area of your body, no way to lose weight in your thighs only. But you can go for an all-over weight loss, and that will, naturally, help you lose weight in your thighs… and butt… and tummy… all over!

3. Target Your Legs And Core
When you’re exercising, add in a heavy round of core and leg exercises. That will help tone the muscles in your thighs, making them firmer and tighter… add that to your overall weight loss, and even if you’re not just losing weight in your thighs, it sure will look like it!

4. Don’T Skip The Weights
Don’t’ be afraid to add a couple of days of weight training into your workout routine if you want to lose weight in your thighs. I know the fear is that you’ll have overly muscular legs and thighs, but unless you make that your primary focus, it’s not going to happen.

5. Bear Weight
Weight-bearing exercise is important in any workout routine, especially if you want to lose weight in your thighs and legs. Weight-bearing exercises can be on the elliptical, on the treadmill, or simple running or walking outside.

6. Don’T Bear Weight
The flip side of that coin is the non wright-bearing exercise, something you’ll also need. These exercises include swimming, biking, and even rowing.

7. Avoid High-Carb, High-Fat Foods
Researchers aren’t exactly sure why, but they’ve done studies that show foods high in calories, carbs and fats go straight to our problem areas. So if you want to lose weight in your thighs, and keep it off, avoid foods loaded with calories, carbs and fat.

8. Be Comfortable with Your Natural Shape!
Let’s face it: women are curvy, naturally. That’s how we’re designed! If your thighs aren’t as tiny as you’d like, so what? Not everyone is meant to be a size four. As long as you’re healthy, embrace your womanly curves!

Fast Exercises to Lose Weight

There are so many Fast Exercises to Lose Weight, how do you know which will work best for you? You have to find the right combination of weight-bearing exercise, non weight-bearing exercise, cardio, and weight training to get the best results, and you have so many choices! Here are 9 fast exercises to lose weight… how will you combine them to get the results you want!

1. Swimming
Swimming is not only a fast exercise to lose weight, it’s also one of the best low-impact exercises, it’s a great cardio workout, and it’s easy! Sign up with a local pool, or invest in a backyard version for yourself… it’s a splurge, but they’re not as expensive as they used to be!

2. Elliptical
Oh how I love my elliptical! I set the timer, set my resistance, launch my Kindle, and I’m off! It may seem a little clumsy at first, but once you get used to using an elliptical, this will be one of your favorite exercise machines, too.

3. Running
Running, jogging, even fast walking… all of these are fast exercises to lose weight, and all are also very good cardio exercises, too. If you’re out of shape and know you’ll tire quickly, start slow, with a fast walk, and see how quickly you can go from there to a jog, to a run, to maybe a marathon! Who knows?

4. Rowing
Whether you’re doing it in a lake on a boat or in the gym on a machine, rowing is an excellent exercise to lose weight. It’s good for your heart, it helps build lean muscle, and, if done correctly, it’s great for your core. The trick? Don’t lean back. Keep your stomach muscles tight, and when completing the rowing motion, pull the bar (or oars!) towards your middle, rather than leaning back.

5. Rock Climbing
It’s all about the upper body strength, with a little agility, forward thinking, and bravado thrown in for good measure. This is also an ideal fast exercise to lose weight because (a) you can do it with friends and (b) it’s never, ever boring. Adrenaline rush, anyone?

6. Callisthenics
There’s a reason people have been doing calisthenics for centuries: they work. Push-ups are, according to my personal trainer, the world’s most perfect fast exercise to lose weight. Combine them with lunges, squats, crunches, jumping jacks, and more, and you have a perfect exercise routine.

7. Team Sports
While this isn’t a fast exercise to lose weight all on its own, it can be. Curling is technically a team sport, but you’re not going to lose weight doing that! Try soccer, or basketball, or roller derby — any team sport that forces you to run around, keeping your heart thumping and you sweating for a half hour or so.

8. Skating
Ice skating, speed skating, even hockey — these are some marvelously fun, year-round fast exercises to lose weight, and to tone your legs and butt and core, and they’re great cardio! Plus, you’ll look so cute in your ice skating gear…

9. Dieting!
I know, I know, this isn’t an exercise. But it’s worth mentioning because no exercise regimen will help you lose weight unless you’re following a well-balanced, healthful diet.

8 Ways to get Great Abs if You are a Girl

Hit any gym in America and you will see that today’s women are just as eager to shape up their bodies as the men. Unfortunately, women seem to have a difficult time sculpting their midsections. Generally, women must work much harder and longer to achieve the washboard abs they have been dreaming of. Fortunately, it’s not impossible! You just have to know the right methods that will work for you. The typical man’s ab workout isn’t going to work for every woman. Here are 8 ways to get great abs if you are a girl.


1. Practice the Inverted Bicycle
You might remember this little exercise from elementary P.E. class. Lie on your back with your hands behind your head and spin those legs like you are riding your bicycle. Always remember to breathe throughout your exercise time and pace yourself. To step it up, gently lift your head and crunch in as you “pedal”.

2. Try Some Abdominal Aerobics
You need to be moving your body to get the results you will need. You have to burn the belly fat before your ab muscles will be visible, no matter how toned they are! By burning fat cells you reduce the amount of fat you have in your abs and then begin to build muscle in it’s place. Step aerobics with knee lifts are a great abdominal exercise you can do from home.

3. Do Crunches Using an Exercise Ball
Crunches are a great way to shape up your abs. Sit on your exercise ball resting your lower back on the ball and placing your feet on the floor and place hands behind your head. Do crunches up and back while keeping your lower back on the ball. 

4. Add Complex Core Exercises
Complex core exercises require you to keep your abs stable while your body moves. Using an exercise ball while doing pushups is an example of a core exercise. You can also play a game of tug-of-war to use these muscles as well.

5. Try Some Old Fashioned Sit-Ups
Sit-ups work the core of your body and they don’t require any equipment. For the best results, do fast paced sets and keep your form sharp. Focus on correct breathing and contracting your abs with each movement.

6. Do Repetitive Cardio Routines
These high energy routines can keep you moving and allow your body to firm up from top to bottom leaving you with great abs. Cardio routines and good for your overall health.

7. Try the Plank Position on Elbows and Toes
Lie face down and rest on your forearms. Push your body off of the floor resting body on your elbows and toes. Keep your back in a straight line with your head and toes. Tilt your pelvis and then hold for about 20 seconds. Lower back to floor and then repeat several times.

8. Don’t Forget Your Diet
Getting great abs takes more than exercise. You also need to eat a healthy diet designed to blast belly fat. Completely avoid all white flour products and cut sugar out of your diet. Eat plenty of protein which helps increase muscle growth which in turn, fuels fat loss. Also make sure to eat plenty of fruits and vegetables and most importantly, stay hydrated.

Best Exercises for a Perfect Butt

1. Front Lunges
Front lunges are one of the absolute best exercises for your butt. To start, stand up straight with your hands on your hips. Take a big step forward with one leg, bending at the knee, until your knee is at a 90 degree angle. Step back. Repeat 15 to 20 times with each leg.

 2. Side Lunges
A side lunge is very similar to a front lunge, only instead of stepping directly forward with one leg, you’ll go forward and to the right (with your right leg) or left (with your left leg). Whew! It’s hard to keep your balance!

3. Back Lunges
Again, these are very similar butt exercises to the front lunge, only (you guessed it!) instead of stepping forward, you’ll step backward. You might have to do these a little more slowly than the front lunges to avoid a fall, at least at first.

4. Squats
These are my own favorite exercises for my butt. Stand with your hands and arms straight in front of you, then, keeping your back straight, squat as though you’re going to sit in a chair behind you. Stop when your thighs are level with the ground, and your knees are bent at a 90 degree angle. If it helps, you can lean against a wall to keep your balance.

5. Running
Running isn’t just great cardio! It’s also a marvelous exercise for your butt! Even a good jog or brisk walk can help tone your tush. Lace up your shoes and go!

6. Leg Lift
Lie flat on your back with your legs straight, and raise one leg straight in the air. Try not to bend your knee! Then, with your arms and hands flat on the ground, raise your hips off the ground. Hold for five seconds. Repeat ten to fifteen times with each leg. Feel the burn! This is one exercise for your butt you’ll feel right away! It also helps strengthen your core.

7. Scissor KicksThese are a Jane Fonda classic, but they work! Lie on one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Hold it in the air for 15 seconds, the lower your leg. Repeat 15 times one each side.

8. Forward Bends and Kicks
Stand with your feet together, arms at your sides. Then bend forward while raising one leg behind you, and stretch your arms out in front of you for balance. Whew! It may not sound difficult, but this is one exercise for your butt that’s surprisingly tough! Repeat 10 to 12 times.


9. Standing Diagonal Kicks
Stand straight with your hands on your hips. Slowly raise one leg diagonally, behind you (not directly behind you). Hold it there for ten to fifteen seconds, then slowly lower it. If you need to, you can place your hands on the back of a chair for balance.

10. Stair Stepper
Here’s another machine you’ll find at the gym, designed to exercises your butt. The stair-stepper is also great cardio, but beware if you have weak knees… otherwise, step away, and firm your fanny!

How To Lose Weight Without Exercising

Many women who are eager to shed unwanted weight opt to hit the gym and sweat it off. If you have neither the desire, nor the time, to do this, you do have other options. Women who don't exercise do not have to resign themselves to a life of shopping in the plus-size section. In fact, an article in the Aug. 9, 2009, issue of "Time" magazine even reported that the benefits of exercise, according to some, have been overstated as many exercisers use their physical activity as an excuse to treat themselves, negating their hard work. While losing weight without exercise is not a simple task, with attention to your food intake, and dedication to diet modification, you can accomplish the feat.

Step 1
Change the type of food you eat. Trade the fat-heavy foods that currently fill your diet for lean proteins, veggies and fruits along with a selection of whole grains. These foods are not only less likely to cause you to gain or retain weight, but they are also better fuel for your functioning body.

Step 2
Focus on portion reduction. Educate yourself on proper portion size by reading food packaging closely. Work to avoid going over these portion sizes, as over-consumption is a common weight-gain causer and weight-loss inhibitor.

Step 3
Keep a food journal. Stay on top of what you are eating to ensure that extra calories don't sneak into your well-planned diet. Because you don't intend to exercise, limiting your calories is paramount. Write down everything you eat, recording the number of servings as well as the type of food.

Step 4
Calculate your calorie consumption. Use a calorie-counting tool, such as a calorie reference book or a free website, to assign a calorie value to each food in your journal. Add up your calories each day to determine how much fuel you put into your body.

Step 5
Determine your daily calorie needs. Use your age, height, and build type to determine how many calories you need to eat. Use a diet reference book or a website to accomplish this task.

Step 6
Review your journal, and modify to align your consumption with your needs. If your calorie intake is higher than it should be, look back through your food records and determine what you could cut out of your daily diet. Consider which foods carry the most calories yet offer few nutritional benefits, and remove these items from your diet.

Foods to Lose Weight & Gain Muscle

Gaining muscle and losing weight can go hand-in-hand, because muscle burns more calories than fat does. By adding strength training, Pilates or resistance bands to your exercise routine, you may be better able to reach your weight loss goals, according to the KidsHealth website. You can also be successful losing weight by choosing the right types of foods.

Your Metabolism
Trying to lose weight by starving yourself is not a good idea. For one thing, your body needs proper nutrition to improve strength-training performance. In addition, according to MayoClinic.com, your body compensates for being starved by slowing down and conserving calories. The best way to lose weight is by burning more calories than you eat, and the best way to do that is by eating healthy food and exercising.

Your Diet
To lose weight and gain muscle, you need carbohydrates for energy and a moderate amount of fat and protein, according to the American Dietetic Association. How intensely you exercise determines your diet. You might want to consult with a sports dietitian to help you develop a personal eating plan. If you aren't getting enough calories, you can lose muscle in addition to weight.

About Carbs
You need carbs to give you energy while you exercise and to prevent injury. A good rule of thumb is to eat 2.3 to 3.6 grams of carbohydrates per pound. If your focus is on weight loss, then keep your carb intake closer to 2.3gm per pound. A good way to get carbs is through whole-wheat breads and pastas, quinoa, brown rice, fruit, dairy sports bars and sports drinks, according to the American Dietetic Association.

About Fat
You need a certain amount of fat in your diet to insulate your organs. Your diet should include 20 to 35 percent of healthy fat. Eat foods, such as fish, nuts and seeds. Use oils made from nuts or vegetables. You want to limit saturated fats that you get from full-fat dairy products and highly marbled meat. Smarter choices are low-fat or fat-free dairy products and lean meat. Avoid trans fats all together.

About Protein
You need protein to build and maintain muscle. The amount of protein you need varies, based on your exercise program. Your doctor or sports dietitian can advise you. Good protein sources are fish, poultry, lean meat, yogurt, cheese, low-fat or non-fat milk, eggs, beans, lentils, dried peas and soy products.

After Your Workout
To speed up your recovery time after working out, eat some carbs and protein within 30 minutes. You can eat a banana, peanut butter or yogurt, for example. If you don't feel like eating after working out, you can have a protein shake or a protein energy drink, says Martica Heaner, fitness expert, writing for MSN Health and Fitness.

Fastest Way to Lose Weight

When you decide to lose weight, you probably want if off as soon as possible. The advertisements you see about losing 30 lbs. in 30 days may look tempting, but deep down you probably know that this mainly hype and not the best way to lose weight. Also, "fat-burning foods" are unsubstantiated myths, according to the American Heart Association.

Fad Diets
Fad diets that promise you will lose weight fast may keep their promise. You may lose weight fast at first, according to the Weight-Control Information Network. Most people, however, who do lose weight quickly on a fad diet also quickly gain it back. Many fad diets require you to cut certain foods from your diet, and, as soon as you go back to your regular diet, you will probably gain the weight back.

Limits on Food
Limiting your food choices can also be unhealthy, according to the Weight-Control Information Network. You may not get all the nutrients you need, and you may be at risk for developing gallstones. Diets that restrict you to fewer than 800 calories can put you at risk for heart rhythm abnormalities. If you want to lose weight, keep it off and stay healthy during the process, aim to lose no more than 2 lbs. a week.

Your Mindset
Having the mindset to lose weight fast is not going to keep your weight off for long, according to the American Heart Association. What will is to eat a moderate amount from all the food groups and to balance your food intake with some sort of exercise. Eat foods that have plenty of vitamins, minerals and fiber, such as vegetables, fruits, whole grains, low-fat or non-fat dairy products and lean meats. You can lose weight and maintain a healthy weight the rest of your life by eating a good diet.

Diets and Diet Products
The Colorado State University Extension website points out that only 5 percent of people who go on diets keep the weight off. Some diet products that do not work are diet patches, magnet diet pills, certain bulk fillers, electrical muscle stimulators, appetite suppressing eyeglasses and magic weight-loss earrings. Drinking diet shakes can be problematic, too, because they don't suppress hunger well, and they don't teach people how to eat healthy foods or what proper portion sizes are.

Diet Pills
You can get prescription diet medication, which typically is for short-term weight loss. Over-the-counter pills that contain ephedra can be dangerous and can cause dizziness, increased blood pressure, heart attack, stroke and even death, according to the Colorado State University Extension website.

Weight Loss Programs
Before you join and invest in a commercial weight loss program find out how their clients do long-term, what the follow-up program is, what types of food and exercise the program emphasizes, whether you need to buy special foods or supplements, the costs of the program and the credentials.

How To Soothe Sore Muscles After A Workout

Has the energy and vigor experienced during yesterday's workout been replaced by achy, sensitive muscles? It’s like a friendly, or maybe not so friendly, reminder of yesterday’s activity. The muscle soreness or stiffness a day or so after a workout is called delayed onset muscle soreness (DOMS), and it can happen after an intense workout or new activity. This must be part of that no pain no gain thing.

Delayed Onset Muscle Soreness  (DOMS)

DOMS is muscle pain or discomfort often accompanied by weakness, and it can rear its ugly head around 24-48 hours after physical activity. DOMS affects everyone a little differently, but the common signs include muscle stiffness, pain, and tenderness. The symptoms usually peak after about three days and then gradually taper off. The aching is a symptom of stress put on the muscle tissue beyond what it is used to.

When the muscle fibers are stretched more than normal, and stretched repeatedly, small tears called "microtears" can occur within the muscle fibers, which can lead to inflammation. During the days after a workout, the muscle begins to rebuild itself and creates new muscle fiber, and the soreness is related to the inflammation within the muscle during this rebuilding cycle.

Any movement can lead to DOMS, but the most common causes are exercises that involve repetitive contractions of the muscle, where the muscle is contracting while being lengthened at the same time. Think of the downward motion of a bicep curl. Major culprits are activities like lifting weights, hiking, a new exercise class, and even chores we don’t do every day.  DOMS may be greater after a new exercise or activity, or if the intensity is kicked up a notch, also a newbie to exercising may feel more severe DOMS than someone who hits the weights on a regular basis.

There is no simple way to treat delayed onset muscle soreness but here are a few suggestions to ease the pain:
1. Use active recovery. Perform easy low-impact exercises and stretching to increase blood flow and reduce muscle soreness.

2. Rest and recover.  Simply wait it out, soreness will go away in 3 to 5 days with no special treatment.

3. Try an ice bath or ice pack. Although scientific evidence is inconclusive, many pro athletes claim they work to reduce soreness.

Some think of DOMS as an accomplishment, others liken it to an offensive tax that nature puts on exercising, but either way it is a natural effect of exercise.  (Should the pain remain constant for longer than a few days, medical advice may be in order.

Finding Your Inner Strength

Once upon a time, you made the decision to have a family. To bring children into your life, so one day they can spread their wings and fly on a journey to be amazing people. Congratulations… You are a Mom!

I consider myself so fortunate to be one-on-on with Mom’s like you all day long, as it helps keep my life in perspective as to what strength truly means. Beyond all of the magazine and web editors, fitness experts and even male clients I come in contact with all day long… Moms are truly the busiest and hardest working people I know.

One of the best lessons that I learned from working so intimately with busy Moms is that strength is what ultimately gives Moms the power to be the amazing woman that they are.

It is true that strength can be received from many different messengers. I have personally been rewarded with strength in my life by overcoming heart-breaking losses, by courageously feeling my deepest emotions, by converting my fears into power and by receiving amazing gifts such as my children’s loyal hearts. I will tell you from experience, both internally felt and externally observed by watching my client’s achieve physical greatness, that a strong body will ultimately empower a strong mind. Real strength is not a unit of measurement or a number... It is created within.

In this “back to basics” workout, I am going to challenge you to dig deep within your soul to see how powerful physical strength can be in your life. You will be using your body weight for resistance…No fancy gym equipment or moves; Just you, your muscles and your mind.

Workout Tip:
If pull-ups are new to you, please use assisted weight on a pull-up machine, or even a chair or bench placed under your feet to push-off of. When you pull up, exhale and use your back for strength. In addition, you can lower your knees to the floor or mat to modify the pushups.

Do complete the workout in this order. Beginner’s can go one-time around, advanced participants can challenge the workout twice.

Mandatory Warm-up:
Moderate cardio of your choice, 10-15 minutes

Narrow Grip Pull Ups: 15 Repetitions
Execution: Arms are shoulder-width apart, palms facing outward in an over-hand grip.

Pushups: 20 Repetitions
Execution: Keep hips in line with your spine, abs tight, push-up and exhale as you squeeze through your chest and shoulders.

Jump Rope: 2 minutes

Wide Grip Pull Ups: 12 Repetitions
Execution: Arms are wider than your shoulders, with your palms placed in an over-hand grip.

Incline Pushups: 15 Repetitions
Execution: Upper body is higher than your lower body. You can place hands on a workout bench or platform, with feet are firmly placed on the floor.

Jumping Jacks: 2 minutes

Reverse Grip Pull Ups:
Execution: Place your arms shoulder-width apart, with your palms facing you.

Decline Pushups: 12 Repetitions
Execution: Your lower body higher than upper body. You can place your feet on a workout bench or platform with your hands firmly placed on the floor.

Jump Rope: 2 minutes

Core Circuit:
Training Tip:
When holding plank position, keep your abdominal muscles pulled-in tight. ALways remember to keep your hips in-line with a neutral spine to unload your low-back. If this is too challenging, lower to your knees to the floor or mat and push up again when you feel ready.

Plank: Hold 1 minute
Crunches: 30 repetitions

Plank: Hold 1.5 minutes
Crunches: 20 repetitions

Plank: 2 minutes
Crunches: 15 repetitions

Can Salads Make You Lose Weight?

When it comes to losing weight, salad can be your friend or foe. In its most basic form, a salad is a nutritious food with few calories. However, the ingredients you put into your salad can add up to several hundred calories. In fact, some of the salads in the "Weight Management" section at The Cheesecake Factory have more calories than a hamburger and small fries from McDonald's. Incorporate low-calorie salads into your diet to lose weight.

Salad Before a Meal

MSNBC reports that women who ate a large salad--3 cups worth--and then waited 20 minutes before eating a meal ate about 100 calories fewer per meal than those who didn't have a salad. The salad fills you up with little calories, making it difficult to eat more of the high-calorie parts of your meal. If you're going to try this as a weight loss method, you have to take care of your hunger level. Stop eating when you are full or you can actually eat more than you normally would. You must also take care that your salad contains only low-calorie ingredients, including dressing.

Making a Salad a Meal

Salads can also make a healthy meal choice, either at a restaurant or at home. If you are going to turn a salad into a meal, you need to add some protein to it to help fill you up and sustain you for several hours. Choose low-fat meats, like chicken or turkey, or a vegetarian option, like tofu or chickpeas.

Varying Your Salads

Though eating salads can be healthy, it will get boring if you are eating the same exact salad every day. Try varying your salads so that you can get the benefits of salad without the boredom. For example, one day you may have a traditional salad with lettuce, tomatoes, cucumbers and a host of other vegetables. The next day, you may want a spinach and strawberry salad with a fruity vinaigrette.

Salad Ingredients

The darker the lettuce, the more nutrition it has, so choose romaine, baby greens or spinach to form the bulk of your salad. Add a variety of vegetables. More colors means more vitamins, so add cucumbers, tomatoes, red and yellow peppers, peas, edamame, radishes or anything else that you like. Eggs, tofu, beans and meat add protein if you are making it a meal, as could a handful of nuts. A low-calorie dressing is the best choice, though you could occasionally treat yourself to a creamy dressing.

Salad Saboteurs

Watch out for items on the salad bar that can significantly increase the fat and calories in your salad without providing much nutrition. Creamy salad dressings are a big culprit, especially if you are adding several servings' worth of dressing. A single serving of salad dressing is just 2 tbsp. You should also avoid cheese and croutons, which add calories and fat. Nuts and seeds are healthy, but they are also high in calories, so limit the amount you add. When in doubt, stick to just one high-fat item for your salad.

The Best Way to Lose Weight in One Month

If your calendar is giving you panic attacks, it might be time to start seriously considering that diet. Whether you have a wedding, birthday, reunion or some other event coming up, let your calendar be your guide. Shed those pounds in just a month and prepare for the big day with confidence and a whole new look.


The Science

Fat is stored energy. Ideally, you should be able to erase the fat by working out, exercising and burning that energy. You should be able to accomplish this by eating a minimum number of calories per day, working those off and working more off to target the fat that is stored throughout your body. That should cause you to lose a pound or two a day.


The Reality

Unfortunately, our bodies are more complicated that. We need food for energy. The more energy we burn, the more we need to eat. Our bodies are more than simple machines, taking in and outputting energy. We need to be able to think clearly, articulate well and function properly. A full, healthy diet, rather than a starved one, is the only way we can do this.

Quick And Steady

Intervals of intense workouts, in the midst of steady aerobic exercise, are the quickest, most effective weight loss trips. You can accomplish this by running, jogging or swimming for 30 minutes three to five times per week. During the workout, plan five to 10 bursts of speed that last only 30 to 60 seconds. Make sure your cupboard and refrigerator are stuffed with healthy snacks. You will be hungry afterward. Don't starve yourself. Let your body tell you when it's hungry.

Stay Consistent

That date on the calendar can act as a reminder of your goal. If you stick with your plan, you will see small, but consistent, progress. Even though it is moving at a slow rate, this weight loss will be more long term. Rapid weight loss is sometimes little more than water weight, or temporary fat weight, that returns as quickly as it came off. Make your weight loss routine part of your life, even past the calendar date, for long-term, real results.

Support Yourself

Once you start getting into a routine and sticking with it, don't sabotage yourself with too many treats and large portions. Substitute breads and other starches with whole grain options, which will help support your weight loss. You don't have to deny yourself sweet treats. Look for lower calorie, nutrient-heavy options that encourage your weight loss rather than ruin it. As your big day gets closer, that chocolate cake wont be nearly as tempting as a form-fitting dress.

The Best Exercises to Help Lose Weight Fast

Weight loss is largely based on a calories in/calories out formula, where the more calories you burn, the faster you'll lose weight, according to the Mayo Clinic. While that may be a rather simplistic explanation and the truth involves a bit more--such as your body composition and genetics--the best way to lose weight fast is to focus on exercises that burn a lot of calories in a short period of time. Sure, you can lose weight by walking or doing other simple exercises, but with high intensity exercises, you can choose to work out for shorter periods or burn more calories working out in the same amount of time.

High Intensity Interval Training

High intensity interval training (HIIT) involves incorporating short bursts of very high energy into your workouts. For example, if you are a jogger, you would sprint as fast as possible for 30 seconds before returning to a slower jogging pace. An HIIT workout is short--30 minutes or less--so it is a good option for those who are busy. HIIT increases the amount of calories that you burn over less intensive activities, according to the Mayo Clinic, and you may continue to burn more calories after your workout.

Running

If you weigh around 160 lbs., running at 8 mph can cause you to burn almost 1,000 calories in an hour, according to the YuCount News from the Yuma County, Ariz., government website. Recognize, though, that 8 mph is a fast pace; it is not something you can just jump into if you are not already a jogger. When you slow down the pace, you burn fewer calories. For example, jogging at 5 mph will only burn around 600 calories.

Martial Arts

Martial arts, such as taekwondo, are also high intensity and can burn a lot of calories. You can take a class in your area. If you're not concerned about earning belts and becoming an actual martial arts master, you can look for kickboxing classes at your gym, which focus more on the fitness aspect.

Walking Stairs

Walking up stairs, whether real stairs or on a stair climber machine, can burn up to 657 calories per hour for a 160-lb. person, according to the YuCount News. If you weigh more, you'll burn more calories doing it. Additionally, walking stairs works your leg and butt muscles, which can help you to look more shapely and help to burn more calories.

Weight Lifting

Weight lifting in and of itself does not burn many calories. In fact, you may only burn around 200 calories per hour from lifting weights. However, weight training can help you to burn fat faster than some other types of exercises. The Georgia Department of Health reports that the more muscle you have in your body, the more calories you naturally burn. By weight lifting to build muscle, you are effectively increasing your metabolism. You are also altering your body's shape, which can make you look better, even though the scale says the same number.

Fat Burning Workouts for Women

Many women struggle with expanding hips and waistlines, especially as they age. Eating a nutritious diet and participating in activities that promote calorie burning can help with weight loss. The best workout program for you depends on your current level of health, fitness goals and individual interests. Consult your doctor before you begin your new workout program, especially if you have any health problems or medical conditions.


Water Workouts

Water exercises are beneficial to women of various fitness levels. Water provides resistance and buoyancy, elements that promote calorie burning while providing a level of comfort for women with physical complaints due to aging, arthritis or pregnancy. Join a water aerobics class or start your own workout with simple water walking exercises. Stand at chest level in a swimming pool and march quickly to the opposite side. Increase your calorie burn by swinging your arms back and forth from your shoulders. Add resistance tools, such as ankle weights and hand fins, to increase the difficulty of your water workout. Build up to about 20 minutes of continuous exercise, repeating your water workout at least three times each week.

Walking

Not all weight reduction workouts require special equipment. Walking is an effective way to manage your weight, improve your mood, lower your blood pressure and reduce your risk of type 2 diabetes. Start slowly and build up to include at least 30 to 60 minutes of walking in your daily activities most days of the week. Increasing the intensity and duration of your walks can increase the amount of calories you burn. Begin each walking session with about five minutes of slow walking to warm up your muscles. Follow with five minutes of stretching, focusing on your calves, quadriceps, hamstrings and sides. Follow your brisk walk with five minutes of slow walking, ending with five additional minutes of stretching.

Weight-training

While some women worry that working out with weights may result in bulky muscles, this type of resistance training can encourage your body to burn fat, even while you rest. According to Women's Health, strength training can help boost your metabolism by increasing muscle tissue. Begin by incorporating three weight-training sessions into each week. For the best calorie burn, include moves that incorporate several groups of muscles such as squats and lunges. Perform about 12 repetitions using weights heavy enough to make your final repetition difficult to complete.

The Skinny on Real Weight Loss: Calories In vs. Calories Out

Real weight loss is a simple numbers game. Truly, it is “calories in” vs. “calories out” per day. To see results you need to have between 200-500 more calories going out than coming in.Understanding what exactly makes up the “calories in” and the “calories out” is key to your success.
“Calories In” consists of every single calorie ingested in your day. Including all liquids.
“Calories Out” consists of a few numbers added together:

1.) First your BMR or Basil Metabolic Rate, this number is how many calories your body would burn just laying in bed all day. For a quick easy calculation of your BMR click here and input your height, weight, age and gender.

2.) The second number is how many calories you burn in your daily activity (not including an exercise session). For me, between teaching fitness all day and walking my dogs I burn approximately 500-600 calories in my daily activities. For someone who sits in an office and does not go out for a walk at lunch, the number can be as low as 200 extra calories a day for daily activity. Given these two examples figure out approximately where you fit in.

3.) The third number is how many calories you burn during exercise. For this number, Google your activity plus the words “calories burned.”

The best way to work your numbers is take a tally of both calories in and calories out around 4pm. By 4pm we all pretty much know what the rest of the day looks like until bedtime and you can make the necessary adjustments to hit that higher calorie out number. Weight Watchers is one excellent way to work this system and so are calorie counting apps like MyFitnessPal.

Sometimes having a number system in front of you can help take emotional sabotage out of eating and therefore making it easier to achieve your goals.

Most of us sabotage ourselves at night when we are bored, or when we stuff our feelings or don’t eat enough calories during the day. Eating enough during the day and taking a moment to examine the reason behind wanting food is a good way to identify and stop sabotage eating. As it gets later in the day turn to your numbers each time you get hungry and decide what to eat based on what they are telling you.

Sticking to this system takes a few days to get used to but the results are worth it!