Vegetarian Weight Loss: How to Lose Weight for Vegetarians

For many of us, the question of "how to lose weight for vegetarians" may sound unusual because we would never expect a vegetarian diet to get people fat. There's no high calorie fried chicken, no cholesterol clogging greasy bacon and no fatty meat in a vegetarian diet. So how can a vegetarian get fat? To be honest, that was what I thought too. Until one day, I saw what I believed is a typical Indian vegetarian diet at lunchtime.

The gentleman sat next to me. On his lunch tray are the following dishes:

1. One chapatti (Indian flatbread)
2. One serving of potatoes with curry
3. One serving of white rice
4. 2 servings assorted vegetables with gravy
5. 2 Papadums (Indian crackers)
6. 4 small servings of different accompanying gravy

One thing that hit me was how carbohydrate dense the lunch was! Not only was it packed with carbohydrates, it was packed with high glycemic carbohydrates - the type that will send you straight to snooze Ville shortly after lunch.

Oh, by the way, I haven't even added the can of soda he was drinking.

Out of curiosity, I calculated an approximate energy composition of his lunch (excluding Coke) and it was at least 900 calories and 160gm of carbohydrates. (Source: Health promotion board website).

Now, that's not a lot. Not for someone who works out regularly and needs the calories to replenish his energy stores and to repair and grow his muscles. But for a desk jockey, a continued diet like such will grow nothing but your belly and butt.

If you are vegetarian and are struggling to find the quickest way to lose weight, below are 3 useful tips which can help you to get slim. If nothing else, it will prevent your belly from expanding any further.

Vegetarian Weight Loss Tip #1: Know the GI of your food

All foods have a glycemic index. The glycemic index, to put it simply, is a measure of the blood sugar response in your body in relation to the food you eat. The higher the glycemic index, the greater the response of blood sugar in your body. When we consume food with a high glycemic index, it sends a rush of sugar into our bodies. Because we cannot have excessive sugar floating in our bodies, insulin is produced to store away the excessive sugar. This excessive sugar often ends up getting stored in our belly.

But when you consume low glycemic food, it does not trigger a high blood sugar response and as a result, there won't be a need for insulin to come in a store the excessive blood sugar. Remember, an excess of anything, whether calories or carbohydrates, all end up getting stored as fat. So as a general rule, avoid all white carbohydrates such as white rice, white potatoes, white bread and table sugar.

If you are looking for the fastest way to lose weight, this is it. Follow your diet based on the glycemic index and you'll never need to count calories or carbohydrates again. 

Vegetarian Weight Loss Tip #2: Have protein in every meal

Getting sufficient protein is one of the biggest challenges of vegetarians, especially vegans. If your current weight loss plan is anything decent, there will be an exercise component and an emphasis to build muscle to aid fat loss. In order to build muscles, you need to ensure that you consume sufficient protein in every meal.

For vegetarians, make sure you include eggs and milk into your diet. Eggs are one of the cleanest and cheapest sources of protein you can find. One large hardboiled egg contains about 6-7 grams of good quality protein.

Plant sources also contain protein but unlike the animal sources, they are mostly incomplete protein. Incomplete protein means they do not have all of the eight essential amino acids. But don't fret. You can also get complete protein from plant sources by pairing up complementary plant proteins.

You can get complete protein by pairing up the following sources:

Grains

Barley, Corn, Rice, Oats, Pasta, Wheat

Legumes:

Dried beans, Lentils, Dried peas, Soy beans, Chickpeas, Green beans, Red, beans

Seeds and Nuts:

Brazil nuts, Cashews, Sesame seeds, Walnuts, Sunflower seeds

Combinations to get complete protein:

Grains + Legumes (E.g.: Barley with green beans)

Legumes + Seeds/Nuts (E.g.: Trail mix)

Grains + Seeds/Nuts (E.g.: Oatmeal with sunflower seeds)

Vegetarian Weight Loss Tip #3: Little things make big differences

Something seemingly insignificant like dipping sauces, gravy or condiments can make a big difference in your daily calorie intake. A completely clean vegetarian meal can be easily made unhealthy by the introduction of the sauces and condiments. A vegetarian diet is typically low in calories. So watch out for those sauces, gravy and condiments which can add a significant amount of calories, sodium and sugar into your diet. Don't believe it? Take a look at the ingredients in your ketchup bottle or mayonnaise bottle. There is an unexpectedly big amount of sodium, sugar and high fructose corn syrup.

Weight loss for vegetarians doesn't have to be difficult. Although the food you eat may differ from a non-vegetarian but the principles of weight loss remains the same.

I hope the tips above have helped you to gain a deeper understanding of how you can have easy loss weight for vegetarians.

If you a vegetarian struggling to lose weight and looking for the best vegetarian weight loss plan, you can download your free fat loss starter kit which helped the author, Daniel Ho, lose up to 5 pounds in just the first week

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Vegetarian Weight Loss Diet

Vegetarian diets are usually low in calories and in fat content too than in meaty diets, also finding obese individuals are quite rare in vegans. But this doesn't mean that vegetarian diets are totally healthy; there are quite a number of vegetarian diet that can be quite as fattening as the non vegetarian counter parts. So what is a goods vegetarian weight loss diet?

Having a balanced diet even in a vegetarian diet is important to be considered as a vegetarian weight loss diet. Sufficient research has shown hat a typical vegetarian diet contains more than 500 calories less than the meat variant but there is a tendency to eat larger quantities, so watching the portion sizes are very important

when you choice to go for a vegetarian weight loss diet.
Vegetarian diets also compromises of large quantities of carbohydrates, so its very important to cut down on the amount of carbohydrates, but the use food that are made with complex carbohydrates are healthy as they are rich in legumes and other vegetables mixed in grain.

Elimination of meat alone doesn't mean that there is total weight lose, as the alternatives such as milk products, cheese and sweets can compensate for the lose of calories from the meat products. Eating the wrong food can actually cause a weight gain than a weight loses when it comes to a vegetarian diet.

Planning your diet ahead around a lot of fruits and vegetables and grains is a huge secret in adding it into a vegetarian weight loss diet. It's not only nutritious but also adds greatly in weight lose.

Looking for healthy vegetarian diets are not at all difficult, there is a wide variety available in groceries that could be popped straight into a microwave, or loads of great easy to cook recipes which are not at all expensive in books and on the internet. There are looks of food out lets that give you the options of vegetarian variants such as vegan burgers and other meat products such as the use of soya meats instead of meats that can be a great replacement adding in weight lose.

Vegetarian Weight loss diet can be very healthy and palatable with chosen and eaten in the proper quantities.

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Vegetarian Diet Plan for Weight Loss - Healthy Fat Loss Tips for Vegetarians

The vegetarian diet is a diet without meat, but there are several gradations. Some vegetarians do without red meat and poultry, but still eat fish, while others only eat eggs and dairy as animal products. And then there are vegetarians who completely do not even eat eggs and limit themselves to yoghurt and cream. Another type of vegetarian is a vegan, who completely forgoes on animal foods. If you are a vegetarian and want to lose weight, you might be surprised that this works in the same way as if you were a meat eater. Nevertheless there is one pitfall, you have to be more careful with the nutrients you need.

Overweight as a vegetarian

It is a myth that vegetarians do not get fat because they "only" eat plant food and maybe a bit of milk. As vegetarians there are many calorie rich ingredients, because in these meals the meat is often replaced by nutrient-rich dairy products: like cream and cheese sauces which are real calorie bombs. And those who eat breaded and fried Camembert, as vegetarian alternative to a pork chop, digests a lot of fats. If vegetarians want to lose weight, you have to - like everyone else - identify the fattening ingredients in your meals and replace them with lower calorie ingredients.

Pay attention to iron

If you are losing weight you should pay particular attention to iron! The biggest risk is lack of iron for vegetarians. This essential element is accumulated in the body and is primarily gotten by eating meat. Although many plants also contain the mineral, they are far from the required amount. Iron is needed for healthy blood and can especially occur with vegetarian women. Permanent iron deficiency leads to anaemia and other health risks. Even riskier is the nutrition for vegans, besides the risk of lack of iron in the daily meals is also the risk of B12 deficiency.

The vegetarian diet

A vegetarian diet is still possible, even with these pitfalls. They are available in different versions, one which all other diets have in common: the calorie content of meals is reduced and the intake of fat is limited. If you want to lose weight as a vegetarian, you can also customize a "non-vegetarian" diet to your own: replace the meat ingredients in the recipes with soy products. Although this should not be industrially processed as vegetarian soy sausage, or other meat substitutes because sugar and fat are added as a flavour enhancer - and that increases the calories in the meal. You could go for soy granules, which are available in different forms in health food stores. You want to make sure that your soy dish is GM free, buy biodynamic products.

Furthermore you should continue to take iron-rich vegetables. Make sure that you do not simultaneously digest dairy products, as these interfere with the iron absorption. Iron is present, for example, in green spelled, oats, raspberries, carrots, potatoes or whole grain bread.

Are you a vegetarian struggling with weight loss? Read our effective vegetarian weight loss diet plan for tips how to lose weight and keep it off.


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How to Approach Vegetarian Weight Loss the Right Way

People generally diet to look better, feel better, and enjoy the health benefits. However the main reason for dieting is to lose weight. Unfortunately though, many people actually increase their weight whilst on their diets.

Following a healthy vegetarian meal plan can help to overcome this issue, and support your weight loss goals.

There are a couple of common diet mistakes that you can avoid during any diet program:

Why a Diet could Make you Gain Weight

Diets can make the human body more adept at storing fat supplies. Our bodies were designed to preserve fat during times of famine, to support us during times when food was not readily available. However now a days, most of us have replaced famine with diets.

People will often go on a diet, lose a bit of weight, come off the diet, and regain what they lost (and maybe some extra!). Their body did what it was designed to do, ie deposit extra fat to help survive periods of famine (even though they are self-induced).

Good news though - avoiding this problem is easy. Adopting a healthy vegetarian lifestyle, using easy veggie meal plans, means you can settle your body into a new healthy routine without the yo-yo effect.

The "Skinny Fat Person" Syndrome

Becoming thin and healthy is best achieved by maintaining a balanced diet (vegetarian or vegan being the best) combined with regular exercise and some strength based exercises.

Weight is only one factor in dietary success or failure. Muscle is heavier and denser than fat, and therefore a healthy slender person could weigh more than an unhealthy person of similar stature.

Starving the body can lead to being unhealthy under-weight. As a dieter eats less calories, their body stores fat due to the famine effect described above. Weight may decrease, as their body feeds off of their healthy, lean muscle mass.

Percentage fat measurements can be taken electronically, and your local gym should be able to help you with this. A low weight with a high body fat percentage means you need to improve your nutrition and start a strength-training regimen. Weight-gain is normal as you become leaner however in this situation it's actually a good thing.

A vegetarian weight loss plan will have a much lower amount of saturated fat than that of a meat-eating dieter. Therefore managing a healthy balanced approach to weight loss is much easier.

Weight Loss for the Long-Term

Diets do not result in lasting weight loss. Diets come to an end, and when you return to your old eating habits, you will most likely go back to your previous weight as well.

The problem with diets is that they're diets. They are usually started to solve a problem such as weight or healthy issues. We all know that we can't live on a fruit juice only diet forever, but it makes us feel good in the short term.

What we need instead is a sustainable healthy diet and lifestyle that will allow us to live a healthy life over the long term.

So if you can't trust short-term diets to help you lose and keep off that stubborn weight, what can you do? The answer is in making a sustainable lifestyle change. Focus on eating nutritious meals, regular exercise and stress management. It can also be helpful to identify things that trigger eating habits, such as comfort eating or boredom.

The lifestyle change may not make you lose weight as fast as you would on an all-juice diet, but the weight you do lose will be sustained. A good vegetarian weight loss plan will help you achieve your goals much more easily.

For more information on how to achieve healthy sustained vegetarian weight loss, join us at http://vegetarianrecipeplans.com/vegetarian-weight-loss

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Vegetarian Weight Loss Plan - The Fat Inferno

The perfect addition to any weight loss or fat burning program is to incorporate the vegetarian weight loss plan to cut our fat intake and lose the weight fast. A vegetarian diet can be a very healthy style of eating but you should add variety, balance, and moderation to your new diet. What we want to do is have a lean healthy body without feeling run down and tired from too much exercise.

A vegetarian is someone who avoids all types of meat products and can be categorized into two camps. The lacto-ovo vegetarians will avoid animal flesh completely yet will eat eggs and most dairy products. The vegan on the other hand will avoid all foods that have any animal origin.

Because vegetarians avoid animal flesh they often wonder how they will get enough protein. For the lacto-ovo vegetarian dairy products are an excellent source of protein. Vegans will have to get their protein from nuts, seeds, and soy products.

The Protein concern: Vegetarians can get their protein from beans including green, peanuts, lentils split peas, pinto, soy beans, kidney and many more. Nuts are higher in fat than beans so enjoy them in moderation. Low sodium cottage cheese and tofu also are also high in protein. Make sure when shopping for these products that you are getting at least 15mg of protein per serving.

Other nutrient concerns are vitamin B12 Calcium and vitamin D. To have an adequate intake of vitamin B12 vegetarians should consume vitamin B12 supplements or foods that contain B12 such as soy products or milk. For calcium vegetarians can drink orange juice or soy milk to get the required amount of calcium. Although all types of vegetarians rely on simple food groups controlling your vitamin and calcium intake is something you should always do.

Morning Activity: Be sure to get up and have something for breakfast. Have oatmeal, or fruit and maybe a smoothie for breakfast. I like oatmeal with peaches and a few cups of my favorite green tea. Get out and go for a walk or go shopping. I can't emphasize enough about morning activity, doing something in the morning will get your metabolism going and it will help you burn fat all day.

By becoming vegetarians for our weight loss period we are eliminating saturated fats from our diets and this will facilitate fat burning and faster weight loss. After 60 to 90 days on a vegetarian diet you will like the way you feel, and may decide to make being a vegetarian your new life style. You will sleep better, feel better and have more focus. Here's to your success in your weight loss and fat burning goals.

To get more vegetarian weight loss tips visit http://vegetarian-weightlossplan.com

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3 Exercises to Reduce Waist Size

I promise they have nothing to do with jogging for a half hour on the treadmill like a hamster. Also... no crunches, no situps, no elliptical, no stairstepper. Basically, none of that crap! I have much better exercises that are more fun to do.

3 Exercises to Reduce Waist Size

1. Hindu Squats

This helps reduce the waist size by burning up a ton of calories. It creates a huge oxygen deficit which ellicits the body to burn off fat for energy. Here's what you do...

In your living room or wherever, just squat up and down as fast as possible. Be sure to touch or swipe your finger tips onto the ground with each repetition to insure you went low enough with the squat. Do 100 repetitions in less than 5 minutes. Once you can do that, add another 100 repetitions and do in under 10 minutes.

There are no weights or anything else needed. Just keep your back pretty straight when you do it. Do this everyday. Hey! Don't complain, it only takes 5-10 minutes.

2. Walking up an incline

This is another biggie. It also creates a huge oxygen deficit which forces the body to burn belly fat for energy. All you do is take a treadmill and incline it to 10-15 degrees and walk for 15 minutes. Sound easy? Try it. You can thank me later. It's like night and day inclining a treadmill and walking or jogging on a flat treadmill.

You can also walk up hills. But I can't snap my fingers and put a hill outside your house. So the first 2 exercises are more calorie and fat burners which annihilate belly fat by stealing it for energy.

3. Vacuum Pose

Ok, now this is a direct abs exercise. In fact, it's the best exercise you can do to reduce your waist size. My clients lose between 1.75-3 inches off their waists in less than a month doing this exercise.

Here's what you do...

Suck in your belly button... not your upper abs area. Suck it in until you can't suck it in any further. It should feel like your belly button is touching your spine.

Now, hold that position for 15-60 seconds. Rest, then repeat. Do this for 5 minutes everyday and you should be down 1.75 inches from your waist in less than a month. My clients who've done this for 20 minutes a day have lost an incredible 3 inches from their waists.

So if you do these 3 exercises, you should reduce your waist size by a couple inches in less than a month.

If you're sick and tired of getting the same old boring and tired weight loss advice on how to lose weight and reduce your waist size with stupid exercises... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, exercise more, jog on a treadmill, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast while indirectly helping you to reduce your waist size.

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to reduce your waist size and lose some weight without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!

http://www.weightlossguide4women.com

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How To Lose 10KG In 1 Month - Diet And Exercises

Here's how to lose 10kg in 1 month with diet and exercises. Warning: This doesn't involve any diet pills, jogging, or any other stupid things like that. You'll get a secret diet and 2 "next generation" exercises that'll suck pounds off your belly, thighs, hips, and butt.

How to Lose 10kg Diet

1. Eat eggs... as many as you want, as often as you want. Filling and packs a lot of protein. Minimum of 4 eggs a day.

2. Eat black beans... high in protein and fiber, 25 grams of each in 1 can. And they're cheap. Eat 1 can a day. Do it however you want, just make sure 1 can disappears by the end of the day.

3. Eat apples, as many as you want, as often as you want. Apples are high in water content and each one has 5 grams of fiber. A perfect snack. Minimum of 3 apples a day.

4. The rest of the diet is up to you. As long as you follow those 3 rules above, I'm not too worried about the bad things you do. Now, this isn't a "free pass" to screw up and eat really bad, but you don't have to be totally strict with yourself.

How to Lose 10kg Exercises

1. Spinning

No, not spinning on a stationary bike, spinning around in a circle like you did as a kid. Just spin around clockwise, with your arms out like airplane wings. Spin anywhere from 5-20 times to get slightly dizzy. It's not beneficial to get totally dizzy.

Once you get that number of spins, do multiple sets of spins with that number throughout the day.

This works for weight loss because spinning teaches the Endocrine System to be more balanced with it's hormones and hormonal releases. Since you most likely have unbalanced hormones, the spins help to unlock your ability to lose weight fast because of the balanced hormones.

There's more to it than that, but because of limited space, I can't give you all the details. But you can get all the details on spinning by clicking the link below to get my free 19 page report.

2. Hindu Squats

Hindu squats cause a massive oxygen deficit within your body. This works great for fat loss because it makes your body pillage your body fat for the instant source of energy that it needs. What you do is squat up and down as fast as possible, without weights. Touch your finger tips to the ground with each repetition.

This is the best way on how to lose 10kg in a month with diet and exercises.

Your goal is to do 100 repetitions in less than 5 minutes.

If you're sick and tired of getting the same old boring and tired weight loss advice on how to lose 10kg... you know, like "Eat more fruits and vegetables in your diet, drink 8 glasses of water, jog, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on how to lose 10 pounds fast.

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss tips, tricks, techniques, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose 10kg without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10kg with just my free information... I'd be amazingly surprised!

http://www.weightlossguide4women.com

Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan

Gymnastics - Healthy Exercise

Gymnastics improves the calories burned it will also burn fat-tissues if teamed with a controlled diet. It will also help mature your muscles to get fit and in shape. Best of all it is a fun exercise.

there are many great health benefits to gymnastics. Most benefits are physical but there are many more that are emotional and developmental, these thing are what make the time and energy worth while. Because of the determined character of gymnastics, it gives you the ability to get yourself into awesome physical shape. Gymnastics is a gradual process of conditioning your body.

Benefits of Gymnastics

Gymnastics gives so many great thing from strength and fitness to flexibility and coordination as well as confidence and discipline. Here are many of the things that gymnastics will treat you:

* Hard work ethic- you can only learn skills by working at them over and over

* Determination - Some skills are hard to learn but by continuing to try it gets easier

* Fitness - workouts are full of different activities that will keep you fit

* Confidence - by learning new skills in varying events it helps you see what you can do

* Flexibility - By stretching and moving all the time this becomes easier and limits injuries

* Coordination - this is obtained by learning movements and combining them in a routine

* Strength- moving and lifting your own body during the activities will help build this

* Discipline - Rules are very important and in this routine it will keep you safe

All of these are great characteristics to have, and if you want to learn or achieve any of these gymnastics is a great place to start.

Gymnastics For The Kids

Gymnastics is better for children that most people would know. With child obesity at a high rank of 13% of kids and adolescents in the U.S, Getting the young ones away from t.v and video games and to a gym is a great start on a healthy life. involved parents and exercise programs that keep kids active, reduce the chance of having an obese child. Gymnastics is a good thing for children because it uses strength, flexibility, speed, balance, coordination, power, and discipline.

In Reality Is Gymnastics Best For Your Health and Weight Loss

Because it helps burn fat, a regular workout such as gymnastics contributes to enhance your health. It can help with controlling your weight and other health related issues. A regular workout also releases endorphins (the happiness chemicals that improve mood). Most-likely gymnastics would probably be better for your kids than yourself, but its still an awesome way to stay in shape if you have time for it. Not the best way to lose weight, it is still a great way to gain flexibility.

Zach Hunt is a Spokane Personal Training expert and the owner of Physzique, a personal fitness coaching company in Spokane, WA helping people to look and feel great. Go here: Personal Trainer Spokane for more info on these services and more great fitness tips.

Article Source: http://EzineArticles.com/?expert=Zach_Hunt

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The Benefits of Bike Exercise

Exercise is great for keeping fit and healthy, and it's an important part of any weight loss program, along with a review of your diet.

They say that walking is the king of exercise, and with good reason, but bike exercise holds most of the benefits of walking without the stress on ankle and knee joints.

You can exercise inside your home on a stationary machine, which is ideal for catching up on your favourite TV program, or you can do the real thing outside, which gives you the benefit of fresh air and sunshine in addition to your exercise - unless it's raining of course!

Benefits Of Bike Exercise

• Simple to do
• Low cost
• Indoors or outdoors
• No special area needed other than the road - or your floor.
• Excellent cardiovascular workout
• Calorie burn
• Tones muscle, especially legs
• Low impact, less chance of injury

The calorie burning benefits of bike exercise are well publicised, but the total calories burned are dependent upon the duration, intensity and frequency of exercise, plus your weight - the more you weigh, the harder you work in order to propel yourself forwards. A 126-pound human will burn approximately 360 calories per hour, this total rises to 600 for a weight of 210 pounds.

When you consider that it takes a calorie burn of 3500 to lose one pound of body fat, you can see how frequent bike exercise can help dramatically in your goal to lose weight. The key is consistency, if you cycle for half an hour, five days a week you can lose half a pound in a week. Now this may not sound like much but throughout the course of a year that could add up to a total loss of 25 pounds, just through cycling alone! That's why it is important to be consistent. Make cycling a habit, don't succumb to the temptation of missing a day or two here and there, otherwise you'll be right back to where you started.

Cycling can be done solo or as part of a group. There many cycling clubs all over the country and they are a a fine environment for making new friends who share your interest in fitness. Of course cycling done be performed as part of a gym routine, but the real strength of the activity is that it can be done virtually anywhere.

Equipment - other than the initial purchase - is not expensive, and doesn't extend past a purpose-designed cycle helmet and appropriate clothing to suit the weather.

Bike exercise not only has many benefits, it is fun and a splendid activity for the whole family - so get pedaling!

Do you want to Lose Weight? Go to our FREE web resource to learn about Easy Ways To Lose Weight, NO dieting, and a great section to give you help and support if you're struggling.

Check out this article: What Is The Difference Between Aerobic And Anaerobic Exercise? to get more info on this topic.

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Easy Exercise Tips For Beginners

Are you also one of those enthusiastic, impatient people that start exercising big style, only to end up being sore the next day? This is easy to do, but also a sure way of becoming frustrated and giving up the whole project.

Having a little extra weight around the waistline is incentive enough to want to work it off, but as you start, be honest with yourself about what level of fitness you are at.

As you begin exercising after a period (long or short) of more or less sedentary life, it's essential to start off slowly, and get the feel of how your body responds to exercise this time. Listen to your body and get to know what it needs.

Good first exercises

Stretching exercises, like yoga, are a good first exercise. Stretching takes the stiffness out of your body, which makes it easier for you to feel comfortable with your following workout routines.

Even starting off with easy exercises, that maybe doesn't feel like it's "for real", is an excellent way of laying a foundation for future, more fat-burning and challenging exercises. After doing some easy stuff for a while you will feel your body "crave" a heavier workout.

Then, as you get fitter and the workout routine feels easier you will be ready to move on to more challenging and more fat burning exercises. Get to know where your comfort zone is and try to workout a little bit over that. That's how you will lose weight and get fitter. Otherwise you are mostly maintaining your current level.

Most important is that you find workout routines you like. Nothing will have you postpone your exercise more than "looking forward" to something boring. When it's something you look forward to with enthusiasm you will always find the time and place to do it. If it's boring, you will only find all sorts of excuses as to why you can't make it, at least not this time.

The ultimate solution is an exercise that doesn't feel like "exercise", either because it's something that is a natural part of your every day life, like walking to your job, or because it's something that you really enjoy doing.

Every physical activity that makes you burn calories strengthens your muscles, and a good stretch is good for your overall sense of wellbeing.

One of the easiest and best exercises is walking. There are more benefits to walking for weight loss than the amount of calories you burn, so try using your legs as a means of transportation as often as you can.

Most exercises aren't that thrilling to start with, but that's only because your body is not used to them. Beware of aches and pains. It's only natural if it feels a bit heavy to start with, but if your exercise hurts, stop it!

Taking it easy to start with increases the possibilities that you will be sticking to your exercises for a long time, and enjoying them!

http://www.healthy-weight-loss-made-easy.com/

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A Healthy Vegetarian Diet For Weight Loss

Since it rained for most of the weekend, my time was spent reading a book I just picked up called, Thrive: The Vegan Nutrition Guide To Optimal Performance In Sports and Life by Brendan Brazier (creator of the Thrive Diet).

Now even if you have no interest in veganism or vegetarianism this book and its core principles can still speak to you.

Brazer, a professional triathlete, promotes a healthy vegetarian diet - essentially, a plant based lifestyle. Eating this way has helped him increase his performance over the years and stay lean in the off season.

Personally, I am not a vegan, nor am I a vegetarian. But I do believe that animal based products should be consumed in moderation - meaning that we should be focusing on a plant based menu.

In fact, best selling Author, Michael Pollen agrees. In his book, Food Rules, Pollen outlines 60+ food rules you should be living by for optimal health and reduced disease risk. These rules can be summerized by 7 simple words:

Eat food. Not too much. Mostly plants.

Sounds like a healthy vegetarian diet to me.

But why? Because numerous research studies have clearly shown a strong correlation between animal products consumption (meat, dairy, eggs) and diseases such as heart disease, cancer, and diabetes.

That's not to say you have to give up your favorite indulgences such as steak or ice cream. Just stop making them the foundation of your diet and start viewing them as treats that you allow yourself occasionally.

A healthy vegetarian diet, therefore, is a long term eating plan that can help you:

• Lower body fat and increase muscle tone
• Diminish visible signs of aging
• Sleep better and more restfully
• Experience better moods
• Increase energy and mental clarity
• Build a stronger immune system
• Lower cholesterol
• Eliminate cravings

Who wouldn't want to experience all of these?

The best part about The Thrive Diet is that is also comes with a 12 week whole foods meal plan with over 100 wheat-, gluten-, and soy-free recipes. Brazier also includes some outstanding recipes for pre and post workout nutrition, gels, sports drinks, smoothies, and energy bars, as well as burgers, salad dressings, pancakes, and veggie dishes.

Here is a recipe for a homemade energy bar that I made yesterday and thought were outstanding:

Chocolate Blueberry Energy Bars

• 1 cup chopped dates
• 1/4 cup chopped almonds
• 1/4 cup blueberries
• 1/4 cup cacao powder
• 1/4 cup ground flaxseed
• 1/4 cup hemp protein
• 1/4 cup sesame seeds
• 1 tsp fresh lemon juice
• 1/2 tsp lemon zest
• Sea salt to taste

Combine all ingredients in food processor and mix until blended. Lay out on a clean, flat surface and roll out into a thin square. Cut into bars, wrap individually ans store in freezer or refrigerator.

I got 10 bars using this method although the recipe says 12. If I made them into 12 they would have been more like energy bites not bars!

Anyway, I was so into this book I finished it in less than 24 hours. I am so excited to give a healthy vegetarian diet a shot. I know that it will not only make us all much more healthy but will also help us to lose unwanted weight.

To learn more about good ways to lose weight fast, take a look at this blog post about Home Gym Workouts on my Home Workouts Blog. While you're there be sure to sign up for regular email updates to learn more weight loss tips.

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A Healthy Vegetarian Diet Review

A healthy vegetarian diet can be a highly effective solution to several health issues people face daily. From losing weight, to lowering high cholesterol in the body, becoming a vegetarian is a complete lifestyle change that several people choose to employ. A healthy vegetarian diet is basically broken down as simply restricting your food intake to non-meat items. There are several layers to these types of diets which allow certain meats to be eaten like:

• Lacto-ovo Vegetarian: which allows you to eat eggs and dairy products
• Pescetarian or Fishetarian: which permits the consumption of fish
• Flexitarian: where you can eat fish but no red meat

For many people, the choice to start a healthy vegetarian diet is simply a personal decision about environmental or ethical choices the individual may have about the treatment of animals. Because of these philosophies, many people are choosing to start this type of diet. However, for people who are trying to lose weight, choosing to begin a healthy vegetarian diet might provide the individual with a stronger conviction to stick with this type of diet program.

Back in 2005, the American Journal of Medicine stated information from a medical survey about a healthy vegetarian diet showing a plant based, low fat diet is highly effective at helping people improve insulin sensitivity and lose weight. The study also concluded that this kind of diet is more effective for helping in these two areas than an omnivorous diet (which is when people eat both meat and plants). The study also concluded that countries and individuals who do not consume meat for cultural or religious reasons had lower rates of diabetes, high-blood pressure and heart disease.

One thing that all medical experts can agree on is that in order for a healthy vegetarian diet to be effective, it must be followed correctly. Simply not eating meat but choosing to eat potato chips, pasta and cheese is not being a vegetarian. Another hurdle that individuals who choose the vegetarian lifestyle deal with are stereo-types the community has battled over the past few decades, such as being labeled as 'tree-huggers' or 'hippies'. No matter what labels have been applied over the years, the fact remains that several health studies have confirmed that consuming a vegetarian foods is becoming mainstream. And more scientific evidence supports that living a vegetarian lifestyle is a great way not only to lose weight, but to remain healthy for years to come.

Here are some of the PROS:

• Vegetarians traditionally have lower BMI's (body mass index) or overall weight rates than people who are omnivorous or carnivores
• The retail consumer marketing has embraced it as mainstream and has adjusted their branding accordingly
• A healthy vegetarian diet reduces the risk of heart disease, and other diseases related to obesity
• There are several types of vegetarian diets a person can follow
• It is more eco-friendly and promotes more plant growth, which is great for our environment

Here are some of the CONS:

• People who engage in a healthy vegetarian diet have to be well educated on how grains and other products are important for complete protein or they might develop nutritional deficiencies
• A healthy vegetarian diet might be expensive for some people
• It restricts ALL meats, fish and chicken intake in many cases
• Those who oppose suggest that people deny their bodies of important nutrients found in meats

More Information

As vegetarianism gains momentum, the mainstream media has parlayed this into hundreds of books, support groups, videos, websites and even clothing which provide important information about the effectiveness of being vegetarian. Simply put, it allows people to lose weight by eating leafy greens, legumes, soy proteins, whole grains and nuts. However, restrictions of products not to eat during a healthy vegetarian diet include:

• Pork products
• Red Meat products
• Fish or seafood products
• Chicken products

As the world begins to expand its awareness of vegetarianism, your available options expand as well. More restaurants, cookbooks and retail outlets are providing more ingredients and meals to support the vegetarian lifestyle. If you are looking to lose weight and live a healthy lifestyle, choosing a healthy vegetarian diet might be a good choice for you.

Starting a healthy vegetarian diet [http://ahealthyvegetariandiet.com/] is as simple as finding a good source of information to guide you to a better lifestyle. Be sure to visit the web's best vegetarian guide at [http://ahealthyvegetariandiet.com/] to get started on a healthier "you" today!

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Healthy Vegetarian Recipes

"You are what you eat" has been said a large number of times and it is usually used in food ads. If you start to ponder over the meaning you will start to dissect your meals and find that the majority of food we eat is processed so much, it does us not good whatsoever. Healthy vegetarian recipes is what you need to follow.

Your blood plasma is a liquid that transports blood cells around your body. If plasma is analysed after a meal which composed of a beefburger, it shows high levels of saturated fat and LDL cholesterol. When you change from digesting an excessive meat to eating a vegetarian diet, you lose weight. You are less susceptible to different diseases such as cancer and other obese-related disorders.

Eating healthy vegetarian recipes reduces hypertension, which in turn reduces the incidence of strokes and heart disease. You can expect a healthier lifestyle as a vegetarian, with a feeling of enhanced energy and vigour. This is especially important if your family has a history of high blood pressure and LDL cholesterol.

Once you switch to a vegetarian diet, the body starts eliminating toxins from your previous meat diet. Toxins and oxidants are responsible for many diseases and illnesses.

Never mind why you want to start a vegetarian diet, you will start noticing healthy related benefits within a short period. Studies have shown that healthy vegetarian recipes lower LDL cholesterol levels whilst those on a meat diet remain the same. Just eating eggs and milk is OK as a vegetarian as it is meat that causes the excessive fats.

High LDL cholesterol levels have been linked to coronary heart disease(CHD). Scientists have determined that people who eat meat regularly are more prone to CHD than those that do not eat meat. Middle-aged people are have been shown to suffer from a fatal heart attack when eating meat regularly.

So the benefits of a vegetarian diet include low LDL cholesterol levels, normal blood pressure, reduced risk of CHD, less risk of cancer and the chance to start feeling healthy, alert and ready to take on the World!

For examples of healthy vegetarian recipes follow the link below.

For more ideas go to Healthy Vegetarian Recipes.

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Vegetarian Diet Plan for Weight Loss - Healthy Fat Loss Tips for Vegetarians

The vegetarian diet is a diet without meat, but there are several gradations. Some vegetarians do without red meat and poultry, but still eat fish, while others only eat eggs and dairy as animal products. And then there are vegetarians who completely do not even eat eggs and limit themselves to yoghurt and cream. Another type of vegetarian is a vegan, who completely forgoes on animal foods. If you are a vegetarian and want to lose weight, you might be surprised that this works in the same way as if you were a meat eater. Nevertheless there is one pitfall, you have to be more careful with the nutrients you need.

Overweight as a vegetarian

It is a myth that vegetarians do not get fat because they "only" eat plant food and maybe a bit of milk. As vegetarians there are many calorie rich ingredients, because in these meals the meat is often replaced by nutrient-rich dairy products: like cream and cheese sauces which are real calorie bombs. And those who eat breaded and fried Camembert, as vegetarian alternative to a pork chop, digests a lot of fats. If vegetarians want to lose weight, you have to - like everyone else - identify the fattening ingredients in your meals and replace them with lower calorie ingredients.

Pay attention to iron

If you are losing weight you should pay particular attention to iron! The biggest risk is lack of iron for vegetarians. This essential element is accumulated in the body and is primarily gotten by eating meat. Although many plants also contain the mineral, they are far from the required amount. Iron is needed for healthy blood and can especially occur with vegetarian women. Permanent iron deficiency leads to anaemia and other health risks. Even riskier is the nutrition for vegans, besides the risk of lack of iron in the daily meals is also the risk of B12 deficiency.

The vegetarian diet

A vegetarian diet is still possible, even with these pitfalls. They are available in different versions, one which all other diets have in common: the calorie content of meals is reduced and the intake of fat is limited. If you want to lose weight as a vegetarian, you can also customize a "non-vegetarian" diet to your own: replace the meat ingredients in the recipes with soy products. Although this should not be industrially processed as vegetarian soy sausage, or other meat substitutes because sugar and fat are added as a flavour enhancer - and that increases the calories in the meal. You could go for soy granules, which are available in different forms in health food stores. You want to make sure that your soy dish is GM free, buy biodynamic products.

Furthermore you should continue to take iron-rich vegetables. Make sure that you do not simultaneously digest dairy products, as these interfere with the iron absorption. Iron is present, for example, in green spelled, oats, raspberries, carrots, potatoes or whole grain bread.

Are you a vegetarian struggling with weight loss? Read our effective vegetarian weight loss diet plan for tips how to lose weight and keep it off.

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Is Vegetarianism Healthy?

Vegetarianism certainly has its rewards but there are risks involved if you're not careful. It all depends on the kind of diet you follow.

There are three types of vegetarian diets, namely, vegan (the rare and true type) where no animal flesh or byproducts like eggs or dairy products are eaten; the ovolactovegetarian, where no animal flesh is eaten but animal products are allowed; and the semi-vegetarian, where no red meat is eaten but poultry and fish may be taken once in a while.

What are the advantages of vegetarianism? Dr. Jack Yetiv, a well-known nutrition expert, said this diet can give you:

1) Decreased risk of heart disease. Vegetarians have a lower incidence of cardiovascular disease than non-vegetarians. The reason behind this is that vegetarians normally have low cholesterol levels than other people. They are also less likely to be overweight and suffer from high blood pressure.

2) Better management of diabetes. Experts say a high carbohydrate intake improves diabetic control. Combined with a high fiber diet that vegetarians enjoy greatly eliminates the need for drugs in some people.

3) Decreased severity of colonic disease. Since they are high in fiber, vegetarian diets can be useful in diverticulosis (the presence of small, saclike swellings in the wall of the colon), constipation, and other colonic diseases.

4) Decreased obesity. Vegetarians are less overweight than their non-vegetarian counterparts. That's because they eat a lot of fiber which is filling but not fattening.

And now the bad news. While all three vegetarian diets have health benefits, the more restrictive vegan diet may spell trouble for some people.

"A vegetarian or fruit diet is safe as long as it provides some protein from dairy products such as cheese and milk or from fish or eggs. The reason for this is that eggs, milk, and animal flesh contain complete protein but most plant foods do not," according to Theodore Berland in Consumer Guide's "Rating the Diets."

Vegans are also more likely to suffer from a vitamin B12 (cobalamine) deficiency since this is found in animal foods like meat, fish, eggs, and dairy products. Lack of this important vitamin may cause neurological and gastrointestinal problems.

Strict vegetarians likewise lack vitamin D which is found in fortified milk and eggs. To remedy this, they should expose themselves to sunlight for about 20 to 30 minutes daily. If not, the use of supplements is advised.

Rickets, another deficiency disease that causes deformed bones and a curved spine, has been observed in vegans. So have calcium and iron deficiencies. Children who adhere to vegetarianism tend to be smaller than omnivorous kids, Yetiv revealed.

"If you are considering vegetarianism, think twice. We human beings change habits slowly. We resist giving up the high calorie foods we have eaten all our lives. Becoming a vegetarian may take a year or so or even a decade. The speed with which you change lifelong habits depends on your motivation, your environment, and other factors over which you have some but not total control," Berland concluded.

While vegetarianism can help you lose weight, there's no need to become one if you want to shed those extra pounds. All it takes is a good diet and exercise program. The use of supplements can also help. One popular brand is Zylorin, a safe and natural fat burner that will reshape your future. Go to http://www.zylorin.com for details.

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine [http://www.thearticleinsiders.com]

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