8 Most Effective Weight Loss Tips

Brad Gouthro is a certified trainer, author and producer of various several workout programs and DVDs. In this video he shares some of the most amazing weight loss tips that can help lose that stubborn body fat. One thing that you need to keep in mind is that weight loss is a gradual process and even small changes in your diet and lifestyle can bring about a whole lot of change in your body weight. However, you need to be patient and consistent in your efforts.

So here are 8 amazing tips to lose weight:

1. Workout to Create a More Effective Calorie Deficit

The simple logic is that your lose weight when you burn more calories than you consume. Its simple math and anybody can understand this. Problem with most of the people is that they eat more calories than what they burn. This results in weight and fat gain.

A regular workout can help you burn a lot of calories. This can help boost your metabolism and also increase muscle. More muscle in your body is likely to burn more fat.


2. Focus in the Quality of Workout and Not the Quantity

How you workout plays a very important role in determining weight loss as well as building muscle. Isolation exercises such as biceps, triceps etc. are not supposed to be so effective for burning more fat.

Afterburn exercises such as squats, deadlifts, presses etc. are a perfect example of exercises that can help give a powerful boost to your metabolism. Quick and hit cardio workouts are a far better option as compared to running on treadmill for 90 minutes!


3. Try to Get Most of Your Calories from Proteins and Fat

If you are trying to lose weight, you must eat smart. Diet control is important but it is equally important to consume the right calories. Try to get most of your calories from proteins and fats rather than from sugary carbs.

Try to replace your sugar breakfast with a meat and nuts breakfast. While meat is a great source of proteins, nuts are rich in essential fats like Omega 3 Fatty acids that are required by your body for the production of anabolic steroid hormones like testosterone. However, you must try to consume a moderate amount of such fats. Overeating them can be counter productive.

A protein and fat breakfast can help keep you energy levels high throughout the day. It can also help you feel satiated so that you do not experience cravings for sugar rich foods. It’s important to note that its excess sugar that gets stored as fat in your body.


4. Stop Drinking Calories

One of the biggest mistakes a lot of people do is that they consume a lot of sodas and soft drinks through the day. Sodas, soft drinks and even fruit juices are rich in sugar and calories. They can make you pile up kilos very quickly. Try to drink a lot of water in place of such drinks. More often than not, when you feel hungry, your body requires more water.


5. Change Your Mindset

Living lean is a mindset. Don’t think of how you can lose weight by starving yourself. Try to make sustainable changes in your lifestyle that can help you stay lean and slim for all your life.


6. Cook Your Own Food

Food marketers do not worry about your health at all. Forget about packaged and junk food. Try to cook your own food so that you known how many calories you are consuming.


7. Learn the Basics of Nutrition

Invest some time in learning basics of nutrition and the micronutrients of your foods that include fish, meat, poultry, nuts, seeds, vegetables, eggs etc. You must know how much of these foods you must consume in order to stay lean and healthy.


8. Sleep Well

7-8 hours of peaceful sleep each night will help your body to rejuvenate, grow and recover. Poor sleep leads to food binges and can make you put on a whole lot of extra weight. Its also important to keep in mind that sleep deprivation can reduce human growth hormone secretion in your body, which can affect production of fat burning hormones too. So make it a point to hit the bed early, switch off all the distractions like you cell phone, ipad, TV etc. before you get to sleep.


I am sure if you follow these little tips, you would be able begin losing weight sooner than you can think of!


3 Simple Tips for Extreme Weight Loss

Losing weight is not easy for most people and more so when you have to lose a whole lot of pounds. However, one of the best things about extreme weight loss is that even small and little changes can help you achieve great results.

Here are some simple and easy tips that can help you get back in shape.

1. Stop Drinking Soda

A lot of people consume empty calories by drinking soda and soft drinks. Soda and soft drinks can make you gain a lot of weight. What is worse is that they are supposed to be kill your stamina too. So, you must consider giving up drinking soda if you want to get slimmer and leaner.

A lot of people think they should substitute sodas with fruit juices. In case, you are doing so, you must check out the calories you are consuming carefully on the product label.

The best thing to do is to drink a lot of water that has zero calories. Not just this, it can also help flush out toxins from your body which helps in boosting your metabolism. You can also add a dash lemon to it to get better results. Lemon is known to help reduce fat in your body and water has zero calories. Thus, this combination can be great for burning fat and reducing your calorie intake.


2. Stop Eating Out

This is yet another important tip that can be a big help. Stop going out to fast food joints. I know, you might love burgers and pizzas and all sort of junk food but they are really really bad for your body. Stop going out to McDonalds or Burger King. Once in a while, it’s OK but going out every day can be a big disaster for your body weight and overall health. Important thing is that you should not make them a part of your daily diet.

Even if you opt for a salad, you must check out what the dressing contains or else it might be as good as a Big Mac for you.

Try to cook your own food so that you have an idea of how many calories you are consuming with each meal. Its extremely important to count your calories. What you eat is what you are!


3. Stay Focused

Last, but not the least, you must stay focused. You might see a lot of people who have been able to lose considerable amount of weight. Don’t try to be like them but stay focused on your goals. If you have been able to lose even a little bit of weight, you must understand that you are heading in the right direction. Weight loss is not magic and it does not happen overnight. It’s going to take time and consistent effort, whether it relates to your diet or your exercise routine.


Yet another thing I would like to add is that you must try to add some kind of exercise in your daily routine. Even if you do not frequent a gym, try to workout at home. A lot of home workout videos are available on YoutTube that can help you a great deal in working out at home.



Is White Mulberry the Latest Weight Loss Sensation?

Weight loss fads come and go and new discoveries are made every day. Now the latest studies have people pondering: Is white mulberry the latest weight loss sensation? According to the popular Dr. Oz, it may very well be. That’s because it’s not only helpful in promoting weight loss, it also offers a long list of health benefits.

Weight Loss Benefits

downloadWe all know that sugar is intimately connected with weight gain and obesity. Sugar contains plenty of calories, but the problem is that they are literally addictive. As a consequence, people tend to overindulge in sweets, which leads to more calorie intake. Sugar also raises your blood insulin levels, and this causes the body to deposit and store much of the energy in your bloodstream into your fat cells.

The fructose in sugar gets your brain into thinking that you don’t have enough stored fat in your body. Your brain thinks you’re starving, and as a result you eat more. Another problem with sugar is that they can be found in large quantities in food that people don’t expect to contain any sugar at all. Many dried fruits, for instance, contain up to 40 grams of sugar, and that’s more sugar that can be found in a typical candy bar.

Dried mulberries, on the other hand, are sweet and yet they only contain just half of the sugar found in raisins. Mulberries contain considerably less sugar than other fruits such as mangoes, bananas, dried figs, and pineapples.

What’s really exciting about mulberries is that the leaves contain a compound called DNJ, which has been found to inhibit sugar digestion. This means that most of the sugar you consume from other foods do not get absorbed into the bloodstream at all. Instead, they are excreted from your system.

Finally, you also don’t have to worry about saturated fat when you eat mulberries. That’s because they don’t contain any saturated fat at all.

Additional Health Benefits

White mulberry berries are a great source of protein, which is good news for vegetarians who are always on the lookout for non-meat protein sources. Each cup offers 12 grams of protein. Also, you can get 60% of your daily fiber requirements in just one cup. The fiber can help regulate digestion and lower cholesterol.

Scientists continue to uncover new health benefits of using white mulberry. Drinking mulberry leaf tea can help regulate blood sugar and prevent diabetes. The berries contain antioxidants that can effectively limit the damage caused by free radicals, and also shield the heart from being damaged by particular toxins.

So is white mulberry the latest weight loss sensation? Only time will tell, as more studies are conducted. But in the meantime, its current popularity means that there will be more people trying it out, which can very well determine for sure whether or not it works as a weight loss solution. But in truth, even if it works on just a few, then that’s a good thing. Every victory counts in the war against obesity.


Does Garcinia Cambogia Really Work? Find Out More About Its Weight Loss Magic

Using the word “magic” may seem like just another inflation of the truth for the purpose of attracting people to buy a weight loss supplement, but we’re not the first to use this word to describe garcinia cambogia. That distinction belongs to the eminent Dr. Oz, who investigated the question “does garcinia cambrogia really work?” in his TV show. His answer is a definite yes, concluding that so far garcinia cambrogia is the most exciting development in natural weight loss.

does garcinia cambogia workWeight Loss Ways

Scientists who have been trying to investigate the question “does garcinia cambrogia really work?” have discovered that it does, in three distinct ways:

  • It burns fat.
  • It blocks the formation of fat.
  • It suppresses your appetite.

Practical Use

Garcinia cambogia is just one of many natural weight loss supplements available today, but what makes it different is that you don’t really have to go on a diet and exercise for it to work. Exercising today is problematic for a lot of people, since just about everyone is too busy to have enough time for exercise. And the history of fad diets has also shown that the weight loss they cause just returns, since these diets can’t be followed indefinitely.

It’s somewhat ironic that many weight loss supplements are effective only when used with proper diet and exercise—because with proper diet and exercise you often don’t need weight loss pills at all. So it’s a total relief when scientists discovered that the weight loss caused by garcinia cambogia doesn’t rely on diet and exercise. Many studies have shown that weight loss occurs month after month even when the test subjects did not alter their diets at all.


So is garcinia cambogia safe? It’s not just safe, but it’s probably the safest of them all because there are no side effects. All the other weight loss supplements have side effects, and even though they can be serious many people have endured them because of their desire to lose weight. It seems strange that people want to lose weight for health reasons, and then tolerate significant dangers to their health. The side effects caused by these other supplements are wide ranging, and they include a long list of symptoms that include increased heart rate, irritability, insomnia, and stomach upset. Other pills may also cause headaches, diarrhea, and even heart attack and stroke!

With garcinia cambogia, you’ll have none of these problems. In fact, the only side effect it causes is apparently losing weight!

You’ve probably heard the saying that if something’s too good to be true, it probably is. That’s a very good rule to live by, but like all rules there are exceptions. Sometimes good things do happen. We’ve managed to get rid of polio, and we also beat smallpox.
is beginning to see that it does. It’s ironic that Western medicine is only now discovering the magic of garcinia cambogia, but hey, better late than never!



Is Garcinia Cambogia The Holy Grail of Weight Loss?

Ever since Dr. Oz hailed garcinia cambogia (also known as tamarind) as the Holy Grail of weight loss, there has been a lot of chatter about the weight loss benefits afforded by this Asian fruit.  That’s because unlike other supplements and weight loss products which only work when combined with proper diet and exercise, that’s not the case with garcinia cambogia. It’s been found to work no matter what—even without soul-crushing diets and overly strenuous exercise.

This wonder fruit has been used in Asia for centuries, and now Western science  is finally discovering (albeit quite late!) why it has been a favorite part of Asian recipes all these years. It has been found to contain hydroxycitric acid (or HCA), and this extract can trigger a lot of weight loss even without proper diet and exercise. With a proper diet and exercise, the weight loss can be doubled—or even tripled!

Fat Blocker

First of all, the HCA blocks fat production in your body. It does this by inhibiting an enzyme (citrate lyase) that the body requires in order to create fat from the carbs you eat. Generally, the carbs and sugars you don’t use right away is stored as fat. It is this process that is blocked by the HCA, and it also slows down the production of triglycerides and bad cholesterol.

Appetite Suppressant

The HCA also encourages you to eat less by boosting your serotonin levels. Serotonin is the neurotransmitter in your brain that allows you to feel “good”, and having low levels of it can make you feel depressed. It’s this depressed feeling that drives many people to eat in order to get some measure of comfort. Since the HCA boosts your serotonin levels, your mood is improved and you’re no longer driven to seek out comfort food (such as nutritionally deficient junk food) as comfort food. And because you eat less, your body’s reaction is to burn fat. Your body then releases stored fat to compensate for your lower food intake.

So because HCA burns fat and also blocks fat from being produced, the excess fat can disappear from the body even without excessive dieting and exercise.

It’s Safe to Use

To consume garcinia cambogia properly, you should take 500 – 1000 mg of the extract with at least 50% HCA before every meal. You need to make sure that you don’t exceed 3000 mg per day.

Now when it comes to supplements, there are rules you need to follow for your safety. You should first discuss taking any supplement (not just garcinia cambogia) with your doctor if you are pregnant or breastfeeding. You should also have a talk with your doctor if you are taking any medication for diabetes (like glyburide or insulin). This also applies if you take any drugs that lower cholesterol or if you have Alzheimer’s.

But all things considered, garcinia cambogia is one of the safest extracts you can take. It’s all natural, and it been used for centuries without any reported side effects. That means you can feel safe and secure while you take it so that you can lose weight very, very easily. It is for these reasons that garcinia cambogia has been dubbed the holy grail of weight loss!


The Truth Behind Yacon Weight Loss Exposed

Through the years, the media has touted a whole array of “miracle” weight loss products which either stand alone or work with the usual low-calorie diet and regular exercise routine recommended by doctors and fitness experts. Now a new product called yacon syrup (yacon is a tuber found in the Andes) is the latest new discovery, and by incorporating it into your daily diet yacon weight loss seems easy to achieve. But does it really work, or is it just wishful thinking?

The Original Study

The original research that spurred all the hype was a 2009 study that appeared in Clinical Nutrition. In the study, severely overweight women were told to lower their calorie consumption and to walk for 45 minutes twice a week.

Some of the women took 3 to 4 teaspoons of yacon syrup a day, while others did not take yacon syrup. After about 4 months, those who did not take yacon syrup didn’t lose any significant weight. But those who took yacon syrup underwent amazing improvements. They lost an average of 33 pounds over the course of the study, and they also lost an astonishing average of 4 inches from their waistline. There were, however, some side effects, such as diarrhea.

Potential Reasons Why Yacon Cause Weight Loss

Setting aside the medical jargon, yacon weight loss may be caused by the high level of FOS (fructooligosaccharides) that the yacon plant contains. FOS are sugars found in many plants and are also low in calories.

In our colons there are good bacteria that boost our immunity and anti-inflammatory capabilities, and these bacteria according to the latest research, are connected to maintaining proper weight. The FOS in yacon helps feed and sustain the good bacteria, and that eventually helps us control our cravings and our appetites which in turn helps us eat less, resulting to weight loss.

Additional Confirmation of Yacon Benefits

The highly acclaimed Dr. Oz himself led a team to try and confirm if the yacon hype was real. In their study, women were asked to take a teaspoon of yacon before every meal. They were also asked that they don’t make any changes to their diets or their exercise regimen. The results seemed to confirm the possibility that yacon can indeed cause weight loss, even on its own. In the Dr. Oz study, women who took yacon lost an average of almost 3 pounds and reduced their waistline by almost 3 inches—in just 4 weeks!


Since yacon in large amounts may cause side effects like nausea, flatulence, bloating, and diarrhea, those who are already suffering from loose stools and diarrhea should avoid it. Obviously, those who are allergic to yacon should avoid it too, and to be safe those who are pregnant and breast feeding should first discuss the matter with their physician.

But if you are constipated or you have elevated blood sugar, you may want to give yacon a try. Those who are overweight should definitely consider it. There’s really nothing to lose except your extra pounds, and even modest yacon weight loss is nothing to scoff at. In the war against obesity, even small gains are major victories.


The Many Health Benefits of Green Tea

Many experts today have come to recognize the health benefits of drinking green tea regularly. Many scientific studies confirm these benefits, although it has long been recognized in many parts of Asia. Today, drinking green tea is becoming more and more popular, as people have become more conscious about their health. And while the list of benefits is quite lengthy, these include the following:

Weight Loss

green tea benefitsStudies have repeatedly shown that drinking green tea regularly can help your efforts in losing weight. This is done in three ways. First, it reduces body fat. The polyphenols in the green tea activates an enzyme that dissolves excess triglyceride, which usually turns to fat. Green tea also boosts the metabolism. Finally, it improves your endurance, giving you more energy to exercise longer.

Body Detox

The human body has lots of toxins inside, but in healthy humans these are detoxified naturally. Sometimes however this natural detoxification proves insufficient. For people who don’t have enough of the detoxification enzymes in their system, chemicals found in green tea have been discovered to boost its production. The fact that green tea has detox properties, is something that Asian tea drinkers have known for a long time, but it has only been recently that it has become more acceptable in the West.

The discovery that green tea can boost detoxifying enzymes has been reported by the Arizona Cancer Center researchers in their Cancer Epidemiology, Biomarkers & Prevention, journal published by the American Association for Cancer Research. The researchers suggested that green tea can help people boost the body’s metabolic defense against cancer-causing toxins.

Skin Care Benefits

As green tea contains lots of antioxidants that fight the different signs of aging, it’s no wonder that drinking green tea regularly is good for the skin. These antioxidants fight free radicals and help detoxify your skin. Antioxidants also have antibacterial and anti-inflammatory properties, which can help alleviate skin conditions such as acne. The antioxidants also lead to skin rejuvenation, as it can help prevent the breakdown of collagen and reduce the lack of elasticity of your skin.

Some skin care experts even recommend that green tea be applied to the skin directly. There are many recipes for facial cream with green tea and research has also confirmed that topical green tea can help reduce UV damage from the sun as well as reduce skin inflammation.

Drinking Different Kinds of Green Tea

Now that you are convinced about the health benefits of green tea, your next step is to decide on what variety to consume since there are so many of them. Among the best include sencha, which is the main tea in Japan; wuyi cliff oolong tea, which is organically grown in South-East China; puerh, which is a dark tea grown in Yuman province in China; and white tea, which is lightly oxidized tea coming mainly from Fujian and Zhejiang province in China. All of these teas have amazing health benefits, and you may want to combine them in one cup to get all the benefits they offer.


Should You Worry About Green Coffee Side Effects?

Just recently, researchers from the University of Scranton (a Jesuit university in Pennsylvania) studied the weight loss potential of green (unroasted) coffee extract and the possibility of green coffee side effects on a group of overweight men and women. Their findings, as presented to the American Chemical Society, noted that the weight loss effects of green coffee were significant. The research subjects who took green coffee lost an average of 17 pounds in 22 weeks. This result was obtained despite the lack of extensive physical exercise by the subjects. There was also no restrictive diet plan imposed, as the subjects consumed an average of 2400 calories daily. The research also discovered that those who consumed more green coffee lost more weight.

No Side Effects

The study also found that green coffee extracts produced no side effects. This is in marked contrast with other diet pills popular in the market today, which can cause headaches, cramping, and diarrhea. Some popular diet pills in the years past have now been taken off the market because their side effects included serious heart and lung conditions. With green coffee extract, the research indicated that the safety level is much higher, to the extent that it can be consumed daily.

The Possible Effects of Caffeine in Green Coffee

Even though green coffee is unroasted, it still contains caffeine. Although the amount is not enough to cause side effects among the study’s test subjects, caution should still be exercised and those who are especially sensitive to caffeine should be aware of the possible effects. It may not be wise for people who are allergic to coffee or suffering from insomnia to take green coffee extract, as they may not react well to even the slightest amounts of caffeine.

The same caution should be practiced for pregnant and breast-feeding women. Overall, there has been no evidence to suggest that coffee bean extract is dangerous for them. However, there is no consensus in the medical community as to how much caffeine is safe for pregnant and breast-feeding women. This suggests that they should refrain from taking the supplement until more research has been conducted and more definitive findings are discovered as to the safety of caffeine for them.

Weight Loss Due to Chlorogenic Acid

Perhaps further research can be done to reduce the caffeine content of green coffee, because caffeine is not the cause of the weight loss. If that were so, then drinking coffee would produce significant weight loss among the general population. Scientists believe that the actual cause of the weight loss can be attributed to chlorogenic acid, which is broken down when the coffee beans are roasted. This is why it must be green or unroasted coffee extract which must be consumed for weight loss.

The chlorogenic acid encourages weight loss in two ways. First, it slows down the absorption of fat from the food we consume, which reduces the amount of fat that people need to burn off. Then the chlorogenic acid helps boost the body’s metabolism, which enables you to burn off the extra fat from your system.

Obesity is now a worldwide epidemic and the latest research about green coffee extract’s ability to help people lose weight more efficiently comes as welcome news. Still, green coffee extract is a supplement, and it cannot replace healthy and well balanced meals altogether. Nor does it totally eliminate the need for regular exercise. Yet by taking green coffee, the results of a healthy diet and proper exercise can be enhanced considerably.

The lack of green coffee side effects proves that not only are these extracts effective, but they’re safe to take as well.


Experts Hail Green Coffee Beans Extract as THE Superior Weight Loss Supplement

Obesity is now considered a worldwide epidemic and it is responsible for many medical conditions. But so far, the medical community is not exactly winning the war. Doctors recommend strict diet programs and regular exercise in order to induce weight loss, but the results have so far not been effective. The problem with this approach is that most people in general do not have the determination and the time to stick to their diet and exercise programs. Fortunately, the latest medical research strongly suggests that with green coffee beans weight loss can now be easier and faster. The evidence even indicates that weight loss is possible even without strict dieting and fervent workouts.

The Evidence for Green Coffee Beans

green coffee beansThe study conducted by The University of Scranton in Pennsylvania and presented at a meeting of the American Chemical Society, involved giving varying doses of green coffee bean extract to a group of obese men and women. They were given a 700-milligram dose, a 1,050 mg dose, and a placebo or inactive dose during the study, which lasted for 22 weeks.

The participants were not put into strict diets, and they consumed an average of 2,400 calories a day. They also did not change their exercise regimens, and they burned on average only 400 calories a day from their physical activity. As you can clearly see, this kind of diet and exercise program alone would not have resulted in any significant weight loss.

But with the consumption of green coffee beans weight loss results were striking. The participants in the study lost an average of 17 pounds, with lows of 7 pounds and highs of 26 pounds. The weight loss totaled about a little more than 10% of their body weight. What was even more startling was that their total body fat decreased by 16%!

The Importance of the Proper Concentration of Chlorogenic Acid

In the study, those who took the larger doses of green coffee bean extract experienced the greatest levels of weight loss. The reason for the dramatic results was not due to the caffeine, said Doctor Joe Vinson, professor of chemistry at the University of Scranton. The researchers suspect that the weight loss was due to the chlorogenic acid in the unroasted beans.

The plant compound helps in keeping down glucose absorption. This slows down the accumulation of fat in the body, which aids in weight reduction. Chlorogenic acid also boosts metabolism, which helps in natural fat burning. However, chlorogenic acid breaks down when the coffee beans are roasted.

Dr. Oz, one of the endorsers of green coffee bean extract, recommends that one 400mg capsule of pure green coffee bean extract should be taken three times a day.

Better Than Green Tea or Raspberry Ketones

Green tea has long been known as a health drink. It’s known to encourage better health, weight loss, and even reduce the risk of cancer. However, the author of the report, Lenny Morton, stated that green tea and even raspberry ketones are simply not as effective as green coffee beans in terms of weight loss. In fact, green coffee beans are also superior when it comes to safety, as there were no side effects to green coffee beans.

So green coffee bean extracts are safe and effective, according to research, and they don’t even absolutely require extraordinary efforts in dieting and exercise. With green coffee beans weight loss is now even more within your reach, as well as for all the millions of obese people who desperately need to lose weight.