Foods to Avoid When Trying to Burn Fat

When embarking on a fat burning regimen, it’s important to realize that there are foods that people pass off as healthy that aren’t. The following foods should be avoided. Thankfully, there are always delicious substitutes so you will never feel like you’re missing out.

1. Overt Fat – This includes processed coconut oils and olive oil. It might surprise you how much fat many people add to their food. If you still want to use overt fats like this, be sure to measure every teaspoonful. Instead of overt fats, try enjoying the fat in a serving of nuts, fresh coconut or 1/4 of an avocado.

2. Empty Calories – If everything you eat is full of nutrition, it’s more than likely your body weight will balance all on its own. Instead of crackers for a snack, choose slices of fresh apple; instead of cheese made with dairy, try eating a nut based cheese in small quantities on celery.

3. Low Fat Dairy Products – You’ll lose more weight overall if you avoid dairy products entirely, but the low fat and fat free varieties are the worst because they are often full of processed sugar to make up for the lack of fat.

4. Processed Sugar – White sugar and all processed sugar, including the new agave products, can be very full of calories. While one might be slightly better than the other, when it comes to calories it’s best to stick to real fruit to get your sweets in. And avoid any type of processed sugar, including things they try to pass off as healthy.

5. Fast Food – Most fast food is terrible for you even when it tries to be healthy. Some fast food salads can top 2000 calories for one serving when combined with the fatty dressing they provide with it along with the fried chicken on top. You can order it without the dressing, without the croutons, and without the meat for best results. Oh, and skip the crackers too.

6. Processed Food – Whether it is freeze dried veggies, or flavored yogurt, the best thing you can do for your waistline is to avoid processed food like the plague. That includes protein powders and other potions. You want to shoot for 100 percent whole foods, as close to nature as possible.

7. Smoothie King Smoothies – Not to pick on Smoothie King, but most smoothie joints have a serious problem. Pretty much nothing in them is actually healthy. Everything has extra sugar by the truckloads and should be avoided at all costs.

8. Fancy Starbucks Drinks – You know that these drinks are high in sugar and fat, and the “fat free” and “sugar free” varieties are just full of dangerous chemicals that should be avoided as much as possible too.

9. White Bread – If you are going to eat bread, eat the highest nutritional bread you can such as sprouted bread by Ezekiel. It has no preservatives, and has a lot of nutrition in it that many other types of bread don’t have.

Link – http://www.amazon.com/Mestemacher-Fitness-Bread-17-6-Ounce-Packages/dp/B000LKZ7MA/ref=sr_1_1?s=hpc&ie=UTF8&qid=1414298414&sr=1-1&keywords=ezekiel+bread

10. Salt – Most food already has plenty of salt in it. A good way to cut down on salt is to use it during cooking but remove it from the table. The amount that is included in a recipe is the ideal amount for taste. There is no need to add more.

11. Fatty Salad Dressings – Mentioned above, fatty salad dressings are the bane of existence for healthy vegetables. Instead, make your own fat free dressings by blending fruit with balsamic vinegar or using natural fats like avocado.

There are probably other things you can do without. Each time you have a choice of what to eat, choose the item that is closest to nature for the most fat burning results.

How to Rev Up Your Metabolism

There are many little things you can do during the day to increase your metabolism – from being more fidgety to ensuring that you stay hydrated. The following suggestions can help you rev up your metabolism, making it easier to lose weight and get healthy.

1. Drink Cold Water – Drinking cold water forces your body to heat up the water to digest it properly, thus using more calories and boosting your metabolism.

2. Start Your Day with Exercise – Movement increases metabolism during the activity and long after you’ve stopped the activity. Start your day with exercise and find other times during the day to keep moving.

3. Use Caffeine – Many people balk at the idea of purposely ingesting caffeine but let’s be honest – it’s in many supplements and drinks, and most of us use it. If you have no health issues that make it impossible to use, realize that it does boost metabolism but be careful.

4. Eat Healthy Lean Protein – Don’t add protein powders and processed ingredients to your food. Instead, eat healthy lean proteins which can be found in vegetables, fruit, legumes, fish, and lean meat.

5. Drink Green Tea – This is loaded with antioxidants, caffeine and something called EGCG (Epigallocatechin gallate) which is thought to boost metabolism.

6. Use Gym Machines – Sometimes it can be hard to exercise at the gym and the machines look scary. But some machines are extra good at burning calories with less work, such as elliptical machines.

7. Eat Omega 3s – These are found in salmon, hemp seeds, flax seeds and chia seeds, and are all great ways to get in your Omega 3s which help lower the risk of heart disease, depression and dementia.

8. Try a Juice Feast – This consists of juicing vegetables and fruit for three to seven days instead of eating regular food. It’s important to ensure that you drink the juice whenever you are hungry and still get in your normal amount of water each day. A juice feast is a good way to jump-start your metabolism in a way that fills your body with nutrition.

9. Take Resveratrol Supplements– This ingredient, found in red wine, grapes, cherries, and cranberries, reacts on the body a lot like caffeine. It increases motivation and revs up the metabolism. It may be a heathier option than caffeine.

Whichever methods you chose to incorporate into your life, it is important that you talk to your health care provider to make sure that you are generally healthy. Adding supplements and even exercise can be dangerous for some people, especially if you’ve been sedentary for a long time. So it’s important that you go to your doctor, get a clean bill of health, and then work toward revving up your metabolism in the healthiest ways that you can find.

Fat Burning Supplements for Women

Some studies have shown that certain supplements actually do work to help burn fat for women. Some of the studies are done by universities and some are done by the companies themselves, so do your due diligence to be sure of what you are taking. Some people enjoy supplements with caffeine but others cannot deal with it. So read all ingredients before you try – and it won’t hurt to check with your doctor.

Here are some of the supplements in question.

1. Green Tea – This is a long known supplement addition or a diet addition that you can enjoy on its own. Green tea has been enjoyed for ages by people who realize that it can help with lowering BMI and increasing calorie metabolism.

2. Calcium – Some studies show that it’s possible that a calcium supplement can aid in weight loss for some women. However, it is important not to overdo the calcium supplementation because scientists still aren’t sure whether ingesting too much calcium is harmful or not. If you already eat a high amount of calcium in your diet, it’s important to consider that.

3. Vitamin D – The best way to get vitamin D is actually naturally via the sun, but so many of us use sunscreen that vitamin D deficiencies are quite common. A deficiency can contribute to obesity and even back and other body pains. Have your levels checked by your doctor. If your levels are low, find a good supplement like this one at Professional Supplement Center:

Link – http://www.professionalsupplementcenter.com/MetagenicsD35000.htm?

4. Vitamin B12 – Whether you’re a meat eater or a vegan or someplace in between, another chronic deficiency today is vitamin B12. Being short of this vitamin is very serious and can lead to mental problems and weight issues. Unless you ask for your levels to be checked, your doctor may not do a test. Have it checked and if you have a shortage, consider using the sublingual methylcobalamin version over the cobalamin type due to arsenic issues.

Link – http://www.professionalsupplementcenter.com/SolgarMethylcobalaminVitaminB121000mcg.htm?

5. Antioxidants – You can take supplements that contain antioxidants or just eat food with antioxidants. These help ward off free radicals which can cause your body to be unbalanced. You can find antioxidants in fruits and vegetables too.

6. Caffeine – Even though it’s not the healthiest supplement for most people, it does actually aid in weight loss. It boosts your metabolism and gives you extra energy. But, you should use it with caution because it is addictive. The effects wear off and you need more and more of the supplement to get the same results.

7. Resveratrol – This is found in red wine, dark red and purple berries and now available in supplement form. Many people who have taken it say that it reacts on their body a lot like caffeine. Others report more motivation to get more done in the day. It’s worth trying one of the new resveratrol supplements:

Link – http://www.amazon.com/Foods-Natural-Resveratrol-Potency-200mg/dp/B002G75WZI/ref=sr_1_3?s=hpc&ie=UTF8&qid=1414297354&sr=1-3&keywords=Resveratrol

8. SHREDZ for Her – This is a supplier that purports to help women boost their fat burning by giving your body some of the vitamins, antioxidants and minerals that it needs. It claims to break down carbohydrates and help make your workouts more efficient. This supplement has most of the above ingredients included.

Link – http://www.amazon.com/SHREDZ-Her-Metabolism-Booster-Supplement/dp/B00ITK5HUQ

Use any supplements with caution. Consider talking to a doctor first, or at least inform them before they prescribe any medications. Definitely ask your doctor if you are already being prescribed medications.

Tips for Burning More Body Fat

A major component in losing weight is to burn fat. You’ll need to burn fat every day for long-term weight loss results. Remember that small steps each day can add up to big results after a period of time. If you follow these tips, you won’t be in the same place six months from now that you are in today.

1. Move around Every Day – Exercise is an important component in burning fat. You want to walk fast, skate, swim, dance, and hike. Do whatever you can to keep moving during the day. If you have a sedentary job, consider asking your boss for a stand-up desk or a treadmill desk. Studies show that sitting more than four hours a day is deadly.

2. Eat a Healthy Breakfast – When you get up, within about an hour of rising be sure to eat a healthy breakfast such as steel cut oats and berries. Add some almond milk for added delicious flavor and nutrition.

3. Get in Daily Cardio – Aside from purposeful movement every day during work, it’s important to add in purposeful cardio for at least 30 minutes a day. You want your heart rate up for about 30 minutes through running, fast walking, dancing or other movement. It should be hard to carry on a normal conversation and impossible to sing if you’re getting in the right level of cardio.

4. Reduce Stress – Stress can cause a build-up of body fat due to increased production of cortisol which tends to cause fat to build up around the belly. People with a high level of belly fat are more likely to have cardiovascular issues and/or diabetes. Try meditation, prayer, silent reading and other stress-reducing activities.

5. Add in Strength Training – Any type of resistance training can help you build your strength, whether by resistance bands or weight lifting. You don’t have to build bulky muscles. You can do daily planks for your strength training if you want to.

6. Eat More Vegetables – Try filling half your plate with vegetables without added fat, salt or sugar. Vegetables of all kinds are good for you. There are no “bad” veggies. Not even potatoes are bad for you. It’s what you put on them that could be bad.

7. Eat More Fruit – Unfortunately, fruit like bananas and avocado have gotten a bad rap due to advertising by the processed food industry. But, the truth is, fruit is good for you and you should eat it in abundance.

8. Supplement Where Needed – No matter how good a diet you eat, there are times you may need to add supplements. The very best way to know is to get tested by your doctor to find out where your levels are. Ask them to look at your vitamin B12 and D levels specifically.

9. Get Enough Sleep – Sleep is very important to aid in burning fat and overall weight loss. Most people need at least 7 to 9 hours of sleep a night. But, the best way to figure out how much sleep you need is to go to bed earlier and earlier each night until you can wake up consistently at the time you need to rise for work each day without an alarm.

10. Drink Plenty of Water – Hydration is very important for proper digestion of nutrients, as well as eliminating fat. Be sure to drink at least eight glasses of water a day, and drink more when you sweat, ingest caffeine or during dry weather.

Burning fat is easy when you know how. The important thing to remember is to do at least one or two things each day to work toward your goal. Avoid doing things that are contrary to your goal and you will end up successful.

Losing Belly Fat

The hardest type of fat to lose is belly fat. But, it’s the most important fat to lose. Belly fat can be a sign of poor cardiovascular health and can signify (years before it happens) potential onset of diabetes, heart attack and even colon cancer. Getting belly fat under control is of utmost importance. Thankfully, due to science we know more than ever about belly fat and why we have it.

The Cortisol Connection

In women there is thought to be a connection between cortisol levels and waist circumference. The stress many women have in their lives tends to make them produce more cortisol which tends to force them to store extra fat around their bellies. This is the “muffin top” or even “beer bellies” that you often see in otherwise thin women.

Reduce Stress

It is critical that women with excess belly fat (compared to body fat) find ways to reduce their stress levels. One way to do that is to find ways to get some “me” time through exercise or other stress reducers. Some people have gotten some results by adding a resveratrol supplement, which is an ingredient found in red wine, grapes, cherries and cranberries. It helps reduce stress, increases motivation and sometimes gives a boost of energy not unlike caffeine.

Avoid Processed Foods

Whether it’s “diet food” or out and out “bad” food, it’s best to avoid processed food of all kinds. Sticking as close to nature as possible to get the nutrient-dense foods that your body needs will do a lot to help you because your body will be getting the vitamins and minerals it needs to repair itself. Think low calorie, high nutrition. You can eat a larger volume of food when you seek to limit processed foods and stick to whole foods.

Drink Plenty of Water

The truth is the only beverage that anyone should be drinking is water, and some green tea (assuming you can have the caffeine). Don’t drink fruit juice or soda (diet or not) and limit alcoholic beverages. Instead, drink fresh filtered water, about eight glasses per day. If you feel the need for something sweet, eat fruit – don’t drink it.

Do Aerobic Exercise

Aerobic exercise will not only help you lose weight, combat stress, and burn calories, but it is also very good for your cardiovascular system. Since belly fat plays havoc on the cardiovascular system, it’s important to find a way to improve your heart health. The only way to truly burn fat is also through aerobic exercise.

Eat Regularly

Eat your largest meal in the morning and eat less as the day progresses. Your last meal of the day be your lightest. There are some theories about eating only during daylight but this is usually very hard to do in today’s busy life that women live with work, kids, family, volunteering and more.

Eat Anti-inflammatory Foods

Belly fat is often increased due to eating foods that cause can inflammation. These are some of the best anti-inflammatory foods to eat instead:

* Beets

* Berries

* Dark leafy greens

* Garlic

* Ginger

* Nuts

* Onions

* Peppers

* Salmon

* Tart cherries

* Tomatoes

* Turmeric

* Whole grains

Get Enough Sleep

There is a big connection between lack of sleep and being overweight, including having excess body fat around the belly. Most people need between seven and nine hours of sleep a night. The best way to find out how much you need is to keep going to bed earlier and earlier until you can wake up naturally in the morning at the time you need to get up for work without an alarm.

Even women who are of normal weight but who have round bellies have higher death rates than women who are overweight but do not have excess belly fat. There is a test health care providers use to determine an issue with belly fat which is called the height to waist circumference ratio. This number turns out to be a more accurate indicator of health. You get the number by dividing your waist circumference by your height.

Link – http://www.health-calc.com/body-composition/waist-to-height-ratio

If you’re under 40 and your waist to height ratio is 0.5 or higher, you are considered to be very unhealthy and it is critical that you get help for your weight issue. If you’re 40 to 50 years old, then you should not be over 0.55 and if you’re over 50, then you should not be over 0.6. If you are above those ratios, seek immediate medical evaluation and start a plan to reduce your waist circumference.

The Best Fat Burning Foods to Eat

Believe it or not, there are foods that you can eat that will increase the amount of fat your burn and that, along with exercise, can turn your body into a fat burning machine that burns fat 24/7. Try adding these foods to your daily diet for best results.

1. Whole Grains – Steel cut oats, sprouted grains, and cracked wheat are all good grains to consume each day. One cup per day will be enough to fill you up and provide excellent fat burning properties.

2. Grapefruit – Start your meals with half a grapefruit to take advantage of the fat burning effects and boost your weight loss.

3. Nuts and Seeds – Full of good fats, nuts can fill you up, give you added nutrition and improve satiety. Be careful, though; nuts are high in fat. One handful a day is plenty. Seeds like flax, sunflower, and hemp are lower in fat, high in Omega 3s and 6s and super good for you.

4. Hot Peppers – Add hot spices to everything you eat and watch the pounds melt away. The added heat produced with hot sauce and hot peppers increases metabolism during and after your meal.

5. Cinnamon – This spice helps thin the blood, boosts body heat, and burns calories and fat when added to your food. Try making a tea with hot water, lemon and cinnamon with a little honey to help it all go down.

6. Green Tea – Full of beneficial antioxidants and something called epigallocatechin gallate, green tea can boost metabolism and aid in burning fat. Be careful about the caffeine.

7. Berries – Great as an anti-inflammatory and full of resveratrol which boosts metabolism and aids in weight loss. They’re also low in calories, so eat all you care to.

8. Beans and Legumes – You can eat a lot more beans and legumes than you might think. They are high in protein and other essential nutrients. Aim to have a cup every day.

9. Leafy Greens – You can eat a lot of leafy greens without ever having to worry about how much you’re eating. Prepare them without adding fat with some balsamic vinegar, shredded carrots, and liquid smoke and they’ll taste just like Mom’s. You should shoot for eating a pound or more of leafy greens each day.

10. Fatty Fruit – Coconut, olives and avocado are really good foods to eat that will not only fill you up, but also give you added nutrition and healthy fat which will curb hunger and fill you up on fewer calories.

Burning fat is a full-time job, and adding these foods to your diet on a daily basis will make it a lot easier to burn more fat, faster. Start today with one food at a time, until you’re enjoying all of these foods every day.

What Not to Do When Trying to Burn Fat

If you’re not seeing results in your fat burning regime, there are likely some things that you may be doing wrong. If you want to know what not to do when trying to burn fat, read on.

1. Not Eating Enough Calories – You should know how many calories you need to eat per day to maintain a certain weight. Choose to use your goal weight as your calorie range for best results.

2. Eating Too Many Calories – Many people do not track their calories at all, and therefore they eat too many calories. Even if you eat all healthy food, you can still eat too many calories and not burn fat.

3. Not Eating the Right Amount of Protein – You can both eat too little protein and too much protein. Shoot for about 20 to 30 percent of your daily calories to be healthy protein. Remember that you can get protein from vegetables, fruit, beans, legumes and nuts in addition to fish and lean meat.

4. Not Eating Enough Vegetables – Try filling half of your plate with vegetables. The great thing about veggies is that they are very low in calories so you can eat a high volume of them without breaking your calorie bank.

5. Not Eating Enough Fruit – The sugar in fruit is not bad for you. When you feel like eating a snack or something sweet and you have the calories to spare, eat fruit. It’ll give you energy plus vitamins and minerals.

6. Not Eating Enough Whole Grains – Don’t give up grains just because you’re trying to burn fat. Steel cut oats, quinoa, cracked wheat, and other whole grains are good for you in measured serving sizes.

7. You Drink Your Calories – To burn fat, don’t drink your calories. Avoid drinking juice, sweetened coffee or tea, and other calorie laden drinks in favor of fresh filtered calorie free water.

8. You Eat “Calorie Free” Fake Food – Don’t fool yourself into thinking you can drink diet soda, and use fake zero calorie sweeteners and still burn fat. These additives can not only be dangerous but studies also show that people who use them tend to be fatter, not thinner.

9. You Avoid Exercise Entirely – You can’t burn fat and be a couch potato. Even if you have health issues that keep you from doing very strenuous activities, you can still move around in your chair and get moving somehow.

10. You Don’t Do Enough Cardio – Cardio is essential to burning fat. If you have health issues that prevent you from doing hard enough cardio, you’ll need to eat fewer calories to make up for it. But you can also try breathing exercises that can increase your oxygen intake and help burn fat.

Link – http://www.amazon.com/Advanced-Buteyko-Breathing-Exercises-Method-ebook/dp/B00CAXAKAA/ref=sr_1_3?ie=UTF8&qid=1414312089&sr=8-3&keywords=breathing+exercise

11. You Are Too Stressed Out – If you have a lot of stress in your life, it will manifest itself as added fat, usually on your belly. Try to find a way to a way to de-stress every day. Try yoga, meditation or even prayer to take you out of your worries and calm yourself.

12. You Don’t Get Enough Sleep – Most people need between 7 and 9 hours of sleep per night. It’s important that you schedule your life so that on most nights you can accomplish this task, because not doing so can affect your hormone levels and cause your fat burning to stall.

Knowing what not to do is as important as knowing what to do when it comes to burning fat and losing weight. Being healthy is about taking action to do more of the right things, and fewer of the wrong things every day.

Best Fat Burning Exercises for Women

If you’re a busy woman who may be a mother, have a career and who still needs time left over for your partner, it’s not always easy to find time to exercise. It you’re looking for fat burning exercises to fit that busy life, the best ones involve aerobic activity that gets the heart pumping. Here are some great exercises to try:

* Running – Even though not everyone can practice running safely (check with your doctor first), running is still one of the best ways to burn a lot of calories fast. Try sprinting fast for twenty seconds, then jogging at a slower pace for a minute and repeat. Wear a sports bra and supportive fitness clothing especially made for women for added safety.

* Fast Walking – A safer method of burning calories fast is walking quickly. There is a lot less impact, but you won’t be able to cover as much ground. However, the safety can’t be beat as you won’t cause any damage to your joints or internal organs with fast walking.

* Swimming – If you need a super low impact form of exercise that can burn a lot of fat, try swimming. But, you can’t just do any kind of swimming. Shoot for moves that cause you to use all of your body, your arms and your legs such as the butterfly stroke and the breast stroke, so that you can burn the most calories and fat in each movement.

* Aerobics – You know the good old-fashioned dance aerobics that your momma used to do? It is popular for a reason: it works. It’s also fun to do and you can burn an enormous amount of calories in a short period of time if you make large, exaggerated movements.

* Dance – Almost any sort of dancing is a great calorie burner. If you wonder why you were skinny “back in the day,” it is probably due to going out dancing on the weekend. Dancing is fun to do. You want to do dances that cause you to breathe hard and sweat. Don’t be shy either; you don’t even need a partner. You just need good music and a little space in your living room.

* Spinning – This is a type of bike riding where the bike doesn’t actually move, and you have a leader running you through the paces in super-fast intervals with fast intervals. This is for advanced exercise veterans and not for the infirm.

* Jumping Jacks – The exercise you did in PE during elementary school is actually an excellent fat burner. You need to make big movements and move quickly to get the full effect. Try doing three sets of 100 reps to get your day moving.

* Jump Rope – This is an excellent way to burn fat for anyone. You can move very quickly and try different types of moves from jumping, to skipping, to one leg or two. Shoot for three sets of 100 reps.

* Rebounding – Made popular by astronauts, this form of exercising which requires that the exerciser jump up and down on a small trampoline has great benefits outside of fat burning. It works every muscle in the body and burns an enormous amount of calories – twice as much as running in some cases, without the stress on the body.

Besides these exercises, ensure that you drink enough water, eat less fat, and watch your caloric intake. However, don’t cut your calories too much to avoid the starvation effect that causes your body to shut down on its fat burning efforts.

Breastfeeding and Losing Weight

One of the most magical times in a new mother’s life is during breastfeeding. But, for more reasons than one – the wonderful nutrition that only mom can impart on her baby and the fact that it’s one of the easiest times to lose weight. Breastfeeding automatically burns from 750 extra calories per day, so losing weight during this time is pretty easy. It’s also perfectly okay to do so. If you’re like most new moms, you likely have 20 or so pounds to lose – and lose it you will if you follow these tips.

1. Eat Nutritionally Dense Food – These are foods that are essentially low in calories when you compare their nutritional impact. Foods like salmon, kale, legumes, seaweed, potatoes, blueberries, eggs, and even dark chocolate are all good choices to make.

2. Avoid Common Allergens – Dairy, nuts, shellfish and soy are all common allergens that should be avoided while you are nursing. By getting rid of these items you’ll also get rid of a lot of sources for empty calories. Don’t worry; you can get your calcium needs met in other ways such as through eating white beans, dried figs, salmon, blackstrap molasses, kale, black eyed peas, oranges, turnip greens and others.

3. Eat Enough Calories – As long as you are eating enough calories to maintain your goal weight, remember to add in about 500 calories to account for breastfeeding. You can use a chart from a place like CalorieKing to determine how many calories you need. Input your desired weight and eat at least that amount of calories each day.

Link to CalorieKing – http://www.calorieking.com/interactive-tools/how-many-calories-should-you-eat/?ref=nav

4. Drink a Lot of Clear Liquids – When nursing you need more water than when you are not, due to the fact that it is easy to become dehydrated at this time. When you are dehydrated your body will automatically seek to conserve water, causing bloating and even severe fatigue. Outside of the normal recommended eight glasses of water per day, always ensure that you have a nice tall glass of water every time you sit down to nurse to get that extra hydration you need.

5. Eat Fruit – Fruit has got a bad rap due to people being nervous about sugar. But the truth is fruit has a lot of fiber in it too, which slows the absorption of sugar. In addition, it’s nutritionally dense food that is low in calories. It also has a lot of liquid in it that will help keep you hydrated. If you find that you’re hungry between meals, snack on some juicy fruit instead of crackers and chips.

6. Eat Raw Veggies – If you can consume a small salad before every meal, being careful not to add fatty dressings to it, you can get a lot more nutrition into your day and easily cut calories. Try mixing up the greens to add variety. Don’t be afraid to add fruit and other delicious ingredients to your salad. You can even make a dressing by blending fruit with balsamic vinegar.

7. Eat Good Fat – Coconut, banana, avocado and salmon are examples of good fats which are not processed. Avoid processed fat including olive oil. If you want to use olive oil on your salad, the key is to measure carefully. Eyeballing liquid fat is dangerous.

8. Avoid Junk Food – Empty calories that sometimes are disguised as things that are good for you should be avoided. This includes flavored yogurt, granola, peanut butter, energy bars and so forth. If you need a snack, make your own fresh instead of using anything packaged.

Eating for high nutrition will not only help you lose your baby weight, but it will also ensure that you have high quality milk for your nursing baby. That will pay off for years to come.

Strength Training Burns Fat

While the best way to burn fat is through aerobic exercise, you can also burn fat with certain types of strength training. The reason is that the more muscle you have, the more fat you can burn though normal activities. You can also combine aerobic exercise with strength training to get a double whammy effect against fat.

Don’t Worry about Bulking Up

Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment. Doing so can help you appear thinner and reduce body fat at the same time.

Try Circuit Training

This is something you can find at different studios that involve doing each machine for a specific period of time – usually at a fast pace. It’s a good way to get both cardio in and strength training. Usually there is little or no rest in between each machine and exercise are done in between machines.

Isometric Weight Training

This is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions. This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.

High Volume Training

This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time. This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can have long, lean muscles with high volume training.

Core Exercises

Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace. Try hot yoga, or purchase a Pilates machine to use at home for no excuse workouts that build endurance while building strength. The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.

Link – http://www.amazon.com/Stamina-AeroPilates-Performer-without-Rebounder/dp/B002V3GD7I/ref=sr_1_22?ie=UTF8&qid=1414308237&sr=8-22&keywords=pilates+equipment

Resistance Training for Building Strength

Using your own body, bands or other methods to provide resistance during exercise will build your strength and muscles which will also burn more fat off your body. The great thing about resistance training is that you can combine it with cardio for increased results. Using simple tools such as bands, or workout equipment like the resistance exercise chair.

Link for bands – http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_1?ie=UTF8&qid=1414304516&sr=8-1&keywords=resistance+bands

Link for resistance exercise chair – http://www.amazon.com/VQ-ActionCare-CFC-100-Resistance-Exercise/dp/B000CBRMGC/ref=sr_1_25?ie=UTF8&qid=1414304599&sr=8-25&keywords=resistance+exercise+equipment

Mixed Exercise: Cardio Plus Strength Training Combined

Many exercise gurus have put out videos and programs that combine cardio with resistance training that work extra well. You can typically work out for half the time by combining the two together in creative ways and burn more calories. You can seriously blast fat away with these programs.

Link – http://www.amazon.com/Shaun-FOCUS-T25-Base-Kit/dp/B00DDBS2JE/ref=sr_1_29?ie=UTF8&qid=1414304831&sr=8-29&keywords=exercise+videos

Cardio Then Strength Training

You can also burn fat by doing the exercises separately. The strength training builds muscle, which burns more fat, and the cardio burns fat. You can do the cardio and the strength training together or separately. Studies show that it doesn’t really matter, other than the fact that when you do it together you can do it in half the time.

Burning fat through strength training is a two-pronged effort. You’ll need to combine strength training with some sort of cardiovascular exercise for it to be the most effective and to avoid having bulky muscles. But, for long-term fitness goals, this is your fat burning answer.