We’ve all heard about the diet programs that promise 20lbs or more of weight loss or the exercise programs that make you sweat it out for 90-minutes 4-times a week – let’s face it, if we had 90-minutes 4-times each week to dedicated to fat burning then things would be sweet right?

Diet programs that force us to radically change our eating habits, what we eat or how much we eat are pretty much doomed to failure, they rarely result in losing weight and can often lead to a rebound effect where we lose a little and gain back more fat than before.

But did you know that we average 2-3 lbs of fat each week simply based on our drinking habits?

Take a look at the sugar and fat content in the soft drinks, juices, health drinks, dairy and special coffees that we treat ourselves with – in some cases daily.

You can average anywhere from 110 calories for a small soft drink to several hundred calories in a specialty coffee…by just cutting down (or cutting them out altogether) replacing them with water or club soda we can lose at least a pound each week.

Here are 3 ways to lose that pound starting now!

1. Get rid of soft drinks altogether. I used to drink anywhere from 12 to 24 soft drinks a week when I was a teen and into my twenties, but nearly 10-years ago now I cut them out altogether and even now may have one or two a month if at all. The crazy thing is that I don’t miss them at all and feel so much better not having the sugar rush and crash associated with soft drinks. They really are empty calories and are the leading cause of obesity in Western society today.

2. Dramatically reduce your intake of juices. Many people still believe that fruit juices are healthy, full of vitamins and that you can’t go wrong drinking fruit juices…nothing could be further from the truth. Fruit juices often contain very little real fruit, are loaded with sugar, artificial coloring, often contain traces of mold since the skins are often squeezed into the juice as well and contain significant calories that add fat to your body each time you take a drink. In many cases these juices are significantly devoid of any vitamins as well. Try removing that morning glass of orange juice replacing it with water. If you are concerned about Vitamin C, then take a quality C supplement, but do away with the juice. My only exceptions now are home made smoothies where I add my own fruit and base.

3. Substitute cream in your coffee for milk. For those of you who consume 3-4 cups of coffee each day you are adding more fat into your body than you realize by pouring an ounce or two of half-and-half or coffee cream – instead opt for whole milk, or even better, skim milk. You may need a little more and may have a small adjustment to make with the flavor, but don’t worry – you will get used to it quickly and just think about that 1-2 lbs of fat you can burn without dramatically altering your diet or having to do extra exercise.

This really is one of the easiest adjustments to make in your daily routine to burn fat faster – and it really does work, so give it a try.

Have you ever noticed that when you eat in an unhealthy way, either binge eating or eating processed foods that you know are not healthy for you, that you eat quickly – hardly noticing the food on the way down let alone sitting in front of you on your plate?

If you are trying to lose body fat fast, maybe lose lower belly fat or lose fat on your thighs — then try this eating technique as a way to be more satisfied with regular portions and nutritional food without binging, overeating and heading toward foods you know will hurt in your fat loss campaign.

1. First, each day start off by saying this simple affirmation to yourself (I like to do this as I’m getting ready for the day) “My body is a sacred temple, a fat burning machine and today I am only offering my body the best food, liquid and treatment and I will feel more energetic and healthy by the end of the day”

The idea here of course is to keep your mind focused on how powerful and well your body really can be if you allow it to be in it’s natural state. Your body really will become a fat burning engine if you just treat it right.

2. Next – commit to really paying attention (with all of your senses) to the food that you do eat each day. For breakfast, you may cereal high in fiber, some yogurt and strawberries (or other fruit). Before you begin eating, study your food, notice how amazing your fruit looks, imagine the vitamins just waiting to hit your body. Notice the sweet smell of the strawberries. When you take a bite, notice how the texture of the food feels in your mouth and make sure you chew it enough to notice how the food tastes as it hits different taste areas of your tongue.

3. After you have eaten your portion, simply say to yourself “I am fully satisfied with the awesome power of the food I just ate to power my body, my muscles and burn fat through the day”

This approach to lose body fat may sound silly, but by simply taking more notice and giving your mind positive reinforcement about eating right, you will notice that you binge eat less, you are more satisfied with the food you do eat and look forward to eating healthy meals instead of dreading it.

Give it a try and let us know how that works for you…I feel completely different over the last few weeks of practicing this and notice I don’t snack as much between meals and have lost 5 lbs as a result.

We’ve all heard the saying that when you get married, you all go to pot – meaning that people tend to let themselves go after getting married.  Indeed, new research seems to support that theory finding that married people are 2 to 3 times more likely to become obese as single, dating or even people who live together.

The study was released in the journal titled Obesity followed over 6000 adolescents into adulthood finding that married people pack on more fat and are less likely to lose weight than their single cohorts.

While reasons are not given, here are some possible explanations:

• There is more focus on food when people are married – home life becomes more structured and suddenly life is organized around meal times.  Without paying special attention to diet and nutrition, those meal times can actually be quite unhealthy and lead to weight gain
• Becoming married can come with a certain amount of stress – in fact the study found that weight gain occurred a couple of years into the marriage, when the euphoria melts off and some people can undergo increased stress feeling they are “locked” into a relationship – even if they truly do love their spouse.  As we know, there is a strong correlation between stress and gaining weight
• I didn’t see in the study accounting for children – there is also likely to be a strong correlation between having kids and gaining weight simply because stress levels go sky high, activity is minimized (especially in the first few years) and eating is often an “escape” for mothers and fathers
• Perhaps the most obvious reason, as we become more comfortable in marriage our sites get set on other things – body image doesn’t rank #1 anymore, things like being secure financially, career growth and friendships then take over as the primary focus…the result is we have less motivation and effort going into maintaining a healthy weight.

Interestingly, all is not lost given that married people tend to be more healthy in other ways, so with a little attention paid to weight loss, nutrition and continuing to be active – married people truly can have the best of both worlds.

Are you married?  Have you noticed a difference in your weight or eating habits since being married?

When you think of losing weight, at any age, you think of that as healthy don’t you?

Especially when it comes to someone who has a high BMI (Body Mass Index) – where they are approaching or already classified as obese – losing weight has to be a great thing right?

Apparently it is not that simple.

I came across a recent research study that analyzed various races and ages across a spectrum of body mass indexes and found something quite shocking…that after 50, weight loss of more than 15% was associated with an increased mortality rate NOT the other way around.

In fact, if someone was already living with a very unhealthy weight – say they were obese – they were STILL more likely to outlive the person (assuming they were both over 50) that lost more weight…seems odd doesn’t it?

Three things immediately come to mind when I read this research…

1. We don’t yet fully understand the link between weight, weight loss and overall health – we get better each decade, but we are still largely in the dark

2. A question I had from the study was over what time period did they take into account the weight loss…follow me here, people over 50 have a much higher risk of various diseases including cancer, diabetes, etc..which may very well result in an unnatural weight loss that is certainly more than 15% of your current weight.  So it could just be that the study was simply measuring the propensity for weight loss in older people at extreme levels is associated with illness and thus, mortality?

3. In any case, we know it is not healthy to be obese.  We know that healthy and lasting weight loss needs to incorporate moderate exercise, stress management, a controlled diet and some smarter nutritional choices in addition to maintenance of muscle tone.  Weight lost following this balanced approach is much different that losing 20lbs by using one method alone.  In other words, our health will depend as much on HOW we lose our weight as on HOW MUCH weight we lose.

To get 20 of the top, most healthy and balanced weight loss tips – grab them from the right by submitting your name and email, these techniques work, are fast and painless AND they last.

What do you think, is weight loss associated to being more healthy?

Spring is well underway and summer is around the corner, now more than ever we begin to wish we look for ways to lose weight.

Already we are faced with the prospect of wearning shorts, t-shirts and tank tops – thighs and arm fat are suddenly out in the open for all to see, not to mention the extra belly fat we are carrying from our winter indulgences.

But we all know what is really coming…the dreaded bathing suit season where suddenly our hips and belly are visible…so what is the best way to lose fat?

1. Cut down on your overall calorie intake. This doesn’t mean STOP eating…it just means that if you are eating large meals or snacking between meals, either cut those out or substituate low calorie foods. Try substituting carrot sticks for chips or 2 rice cakes for cookies, low fat yogurt for pudding or bread. By getting smarter about your calorie intake, you can set the stage to lose fat fast

2. Get Moving! Fit more movement into your day. Usually you hear that you need to exercise to lose fat — but really what you need to do is move, your body will take care of the rest. So, get up an extra 30-minutes earlier and go out for a brisk walk before your day starts. Go for a walk or job at lunchtime. Fit a game of tennis in twice this week, go out for a bike ride with your kids, or even walk up and down your stairs a few dozen times while you have a spare 15-minutes in the house or at work. Not only do these activities burn fat, they enhance the overall function of your metabolism resulting in fat loss at rest as well as while you move.

3. Drink more water. Not only do our cells require fresh, clear and pure water to function enhancing overall health and vitality, water also fends off the crappy feelings associated with de-hydration such as headaches that keep us from being more active AND they help flush toxins out of our system that impact the digestive system resulting in more fat accumulation.

4. Manage Stress – we all have stress in our lives and stress have been proven to contribute to weight gain – so learning to manage stress results in fat loss. Physiologically, when we are under chronic stress our system actually produces more sugar which gets stored as fat. So, the same person who eats 2500 calories a day with the exact same foods but has more stress will gain weight over someone else who eats the same, but knows how to manage stress.

5. Be consistent – small changes in your diet (cutting out or substituting snacks), adding more movement to your daily routine and periodic meditaton to help manage stress will work to lose fat quickly, but you must be willing to apply them consistently. Doing this for 3-days will not give you the fat loss results you seek. Stick with it for a few weeks and you will begin to see very visible and real differences though.

Remember – these 5 ways to lose fat quickly do not interfere with your lifestyle and therefore should be easy to keep up consistently which is the mark of a truly successful weight loss and fat burning system.

If you have found a way to lose fat that works for you – leave us a comment and we’ll make sure that others can benefit from it too.

Anyone who has ever tried to burn fat by ONLY changing their diet knows that there is more to an overall healthy metabolism that keeps fat burning month after month, year after year than just dieting.

The good news is that instead of cutting out all sweets, carbohydrates and other foods you love, by mixing in some moderate exercise, some natural stress relief and some other positive habits in your life, your fat loss plan doesn’t need to be painful and can occur very quickly.

For example…

1. By simply reducing the snacking you are doing each day by 1 or 2 (let’s say you used to have a mid-morning, afternoon and before bed snack) AND eating smaller portions of carbohydrates or sugary deserts you can set the stage for substantial fat burning

2. Next, make sure you are getting at least 3 periods of rather intense cardio exercise during the week. This could be jogging, swimming for 30-minutes, playing tennis for 45-minutes, playing soccer, running on a treadmill or walking rapidly for 60-minutes – the secret here is to make sure the activity you choose is something you like.

Some people find it easier to plan these activities with friends, while others prefer to do it alone. Whatever the choice, you have to plan that activity into your life…this is something you need to do for months, not just a few weeks.

3. Learn to meditate and/or learn yoga…you will magically find after a few weeks that you are able to handle stress like it was nothing — suddenly you get more perspective and peace in your life and eating doesn’t become your method of relaxation PLUS you have more energy to work on daily activities.

It’s strange – but have you ever come across a person that meditates or does yoga regularly that has a weight problem?

No – and it is mainly because stress is the #1 cause of over-eating AND lowering energy and our immune systems so we don’t feel well enough to exercise.

So, fat burning can be so much easier and less painful if we balance eating 20% better with exercising 20% more and meditating a few times during the week.

There you have the #1 most effective fat burning plan that really works, is extremely easy to follow and really gets you lasting fat loss results. Give it a try!

Let us know what challenges you have with your weight loss goals…and be sure to get your 20-tips for burning fat fast over to the right…it builds on the material we share here.

Fast Weight Loss Through Sleeping

When you think of how to lose weight fast you think of cutting down calories, trying the latest diet program (or at least being more careful about what you eat), fitting in 30-45 minutes of exercise each day and perhaps even trying to get yourself in better mental shape by using yoga or meditation.

Yes, these are certainly valid tips to lose weight, but there is another breakthrough that is under careful study these days – and I bet you are going to like this one!

What do you think of sleep as an effective weight loss technique?

Here’s how it works.

There are at least 3 reasons why sleep helps in safe weight loss:

1. You actually do burn calories when you sleep. That’s right, most people (including me) had thought that you don’t really burn any significant calories during sleep.  Depending on your current weight, sex and metabolism you can expect to burn anywhere between 500 up to 700 calories for a typical 8-hour night’s sleep.  As an aside, throw in sex before heading to sleep and you can add another 100 or so calories to that total…guys, there’s some ammunition you can use with your significant other.

So yes, when someone asks you how to lose weight fast, you can reference getting a good night’s sleep as part of your overall weight loss plan.

2. When you sleep your body’s metabolism slows, it goes into “regeneration and healing” mode and you do not intake food.  So, while your body burns calories, it does so with a metabolism that takes less energy and of course, you don’t eat while you are sleeping. In short, your body is more efficient while you sleep.  If you are only getting 6.5 hours each night (or less) or if you are variable in your sleeping patterns then you are not operating as efficiently from a weight loss perspective as you could be.

3. There is enough research linking eating habits, weight loss and our ability to breakdown food leading to more efficient digestion to stress management that we take this as a given – there is a link between how to lose weight fast and managing stress in our lives.  There is also a very strong link between getting 7.5-8-hours of consistent, quality, deep REM sleep and stress management.

In short, if you want to give yourself the best opportunity for weight control and healthy weight loss, then improving your sleep habits will improve your ability to manage stress (along with exercises such as yoga and meditation) leading ultimately to both a physiological and emotional improvement in your ability to deal with the challenges you face each day in your life.

You know the feeling well, you haven’t had good sleep for a few nights and suddenly everything is blown out of proportion, you can’t seem to control your emotions, you are flipping out of the littlest things – and in many cases, that leads to overeating, under-exercising and poor digestion which results in weight gain.

So now when someone asks how to lose weight fast, we know that nutrition, exercise, life balance AND sleeping are all factors that we can employ to help us finally win the battle of the bulge!

I had a debate with my wife last evening where she suggested that seeing her mother substitute a plate full of vegetables for her typical large meat portion and seeing her heap a quarter cup of olive oil on top was just as bad as seeing her over gorge on meats and starches. 

My take was that olive oil was a good substitute for vegetable oils and the animal fat found in meat — even if she was going a little heavy on the olive oil.

I have yet to come across a study that does not tout the benefits of olive oil, but recent research I came across while studying The Health Sanctuary seems to support the notion that olive oil and vegetables together can not only drastically improve your weight loss goals, it can make you live longer.

Perhaps more than anything else as we age we become more open to the possibilities of “the fountain of youth” or anything that buys us a year or two onto what is quickly approach the last half or last portion of our time here on earth.

These are things I never paid much attention to when I was in my 20’s or 30’s, but start to think about as I enter my 40’s.

Certainly weight loss becomes a big issue as it gets easier and easier to pack on the pounds and harder and harder to take that weight off. 

Now, it seems that studies of Greeks spanning nearly 10-years have proven that extra helpings of vegetables combined with olive oil is the ticket to longevity – at least in their study.  Even more interesting was the fact that just leaving meat out of your diet was not enough – it had to be more vegetables and more olive oil to really make the difference.

So, back to my mother in law.  If olive oil is something that helps her add more vegetables and less meat to her diet, then according to this study, she certainly could be heading for a longer, healthier and more fulfilling life. 

Get the latest weight loss and health tips and articles over at the Health Sanctuary…lose weight and live longer.

While I’m not a strict vegetarian, you certainly could say I have cut back nearly 90% on my intake of red meats over the last few years.  It’s not only for health concerns, I have to say that after cutting back for a few weeks, I felt better overall and wanted to keep feeling that way.

A recent study I saw over at Health Body Sanctuary titled “Vegetarian Diet Weak Bones” argued that there was recent research on a the impact of a strictly vegetarian diet on bone density.   I have to say, the results hardly seemed overwhelming – the writer admitting the results weren’t even scientifically significant – but there was some evidence that you may be at risk of suffering bone loss if you are following a strictly vegen diet.

The answer is to augment your diet with calcium from either calcium rich vegetables or substituting some eggs, cheese or other dairy if you are open to that as part of your diet.

For me, well, not being a strict vegetarian and definitely allowing some dairly in my diet – looks like I don’t have anything to worry about – at least in the bone density department.

For all of the latest health and wellness information see The Health Sanctuary and stay healthy. 

I’m not sure about you, but losing weight when you are in a controlled situation at home – where your schedule is regular, you have control over your meals and have access to exercise (either a gym, pool or simply the sidewalks in your neighborhood for running) is much easier to maintain your weight loss goals than when you must frequently travel for business or pleasure.

There are the crazy schedules that have you choosing from the often unhealthy food options at airports, strange locations that make it tough to find healthy food or access places to workout or exercise.  Then, you have the necessity of sometimes meeting with clients and friends for networking – go for a few drinks and then hit a steakhouse where you can pack on a pound or two just by walking in the front door.

But…you can’t let these irregularities in your schedule interfere with losing weight or you will have lost the battle completely.

Here are 3 tips I use to help me stick to my weight loss goals when traveling:

1. Discipline…we tend to “treat” ourselves and break out of disciplined behavior when we are stressed.  Travel is stressful, lets realize this up-front and learn to expect that stress with a mindset that we will not break our eating or exercise habits.

2. Before and after…it is inevitable at times that we will have a day of interruption in our quest for losing weight – that we may eat something we didn’t want to or miss exercising.  Before I leave for a business trip I make sure to work out extra hard in anticipation that this will happen.  When I get back, I hit the gym hard and fit in an extra aerobic workout – after staying locked up in a hotel for 3 or 4 days, I’m ready to take full advantage of the outdoors and get back on track.

3. Get started with a healthy breakfast.  I find, more than anytime, if I can start my morning with fruit, yogurt, perhaps some hot oatmeal – then I not only eat better during the day, by have more energy and stick to my weight loss objectives that much better.   But…relying on a Continental breakfast of pastries, toast and coffee doesn’t only interfere with losing weight, it means that my energy bottoms out at key points in the day. 

If you travel frequently, then it is essential that you plan carefully when your goal is losing weight, otherwise you will find that a month’s worth of effort at home may be erased within just a few days of being on the road.