A chubby face looks cute on a kid and can get pinch, but, it's not such a good thing on an adult! Chubby cheeks and double chins are huge TURN OFF for both men and women. Extra fat in the face is as attractive as wearing a watermelon that you and everybody sees but is not sweet and delicious. You can't hide it.
Most likely, when you see a photo of yourself, you want to reduce the calories immediately. This actually is good because a fat face makes you decide to lose weight. On the other hand, if that extra weight shows somewhere where it doesn't look back at you, you convince yourself that your jeans shrunk tight due to the dryer.
Here are couple tips you can do to get rid of the fat face.
1. Reduce refined sugar and carbohydrates. Nutritionists discovered that excessive consumption of refined sugar and carbohydrates lead to water retention in the face. Therefore, go for whole grains, no processed foods - you know the drill.
2. Exercise your cheeks. Smile widely from ear to ear, and hold for 5 minutes then release. Then, pull your bottom lip over your top lip like you want to touch your nose. Repeat this 10 times a day and do it daily.
3. Cut back on salt. Edema is fancy word for water retention. What everybody sees is a bloated fat face. Salt makes you retain water and cause face to bloat. Therefore, reduce your salt intake and have a lean face. You get a double chin if your regular diet is high fat chips.




4. Fresh Fruits. Eat fruits at least three times daily. Not just bananas or apples but include a variety of exotic fruits choices like mangoes and pineapples. Kiwi provides all nutritional needs of the body. When the fruits are off season, you can opt for the dried, frozen or canned variant.
5. Water Therapy. Drink 8 glasses of water per day. Believe it or not, these flushes water, fats, etc. off your body. Therefore, a lean face is what you first notice as a result of water therapy. While you do all of the above, a diet disciple, determination and a twice daily rub of that "miracle cream", that double chin... is stubborn. You still need to do the correct facial exercises and regular facial massage, a topic that is discussed in the next article.

You might be a man or a woman, you might be fat or in process of reducing it, you might have a great diet plan, you may be working with the best in the world. But this is a relatively new program I read about by a weight loss, fitness expert who also is a nutritionist. One of his e-books was "What are the 6 Biggest Secrets Of weight Loss?" This was a very unique book. I am going to let out only one of those six. I mean I bought the book so I wouldn't want to give away such a secret for free. I can afford to be a bit selfish here. You can also get the secrets and SO MUCH more later on. First let me tell you what I read. So let is begin with that.

Let me first ask you, have you ever celebrated the fact of being hungry and starved for the whole day? If not you, have you seen any one else? Do you consider your diet plan to be on track if you are just merely eating a half bagel and you lunch is a cup of salad greens? Well if you have been thinking this is the Mantra to actually lose your weight, you are RIGHT. Yes, you are, only you are losing weight in a non-healthy manner. Which these days many top nutritionists refuse to follow. But it is so true that what we see and hear, we tend to believe it. We see that the media and the Internet and non informative people always tell us that lesser is better. According to these, the lesser that goes into that mouth, the more fat will melt around your stomach. 12 hundred calories is better than 16, and a simple 1000 even better. But you will now be shocked to know that this is all just BOGUS. The truth is completely opposite to this "lesser food, more weight loss" strategy. That strategy is completely opposite to HOW OUR BODY WORKS. To understand what I am trying to say, I'll make it easy for you. What is the most important thing for a body? It is to stay alive. So now when you keep your body away from food for long hours, your body starts to get into a starvation mode, this is its defense mechanism. This is the way YOU BODY is protecting you from LACK of food.

I am not sure, but according to me many of you might have heard or read about the "starvation mode". If not you are here and are reading it. Even those who have read or heard about it before can be here as not many might have actually understood the concept. So allow me to explain. Now when you begin to curb the intake of food, especially when you restrict heavily the intake of calories, your body starts to send hormonal signs ordering the body to decrease metabolism, preserve fat, and increase appetite. This you might say is the perfect scenario for a dieter who is trying his best to lose weight? Yes I so believed too. Now in these processes, one of the major player is the hormone leptin. When calories are cut down heavily, leptin levels plummet, sending signs to the brain that you are not eating enough food. Now once this happens, all the other things we saw before (decreased metabolism, protecting fat, increase appetite) occur as a chain of reactions.

At this point of time, weight or fat loss becomes like a battle. This is frankly the only reason why so many people fail at the whole dieting for fat loss. So now this is a problem. Now this can be a problem you are facing too. So how do you go about it? What do you do?

Your answer is that you have to create a moderate caloric deficit through both diet and exercise, enough to have you losing fat at a constant, steady rate, but not severe that it triggers your body's starvation protecting mechanism. If you want some practical techniques and recommendation from a famous nutritionist for this problem, they are

When you start following this new Mantra of weight loss, please do let me know the differences in your weight loss. This is because I am sure it is going to show you complete results and you will lose more weight in lesser time. So do let me know.

Thank you for reading...

The most believed myth is that you should go on a crash diet in order to lose weight. You cannot be more wrong. Crash diets are usually nothing but mere starvation. Your body needs energy to survive. You cannot deny the basic nutrition and still be healthy.
Your body works on calories. The body measures everything that goes in as calories. The body knows to convert that into energy, necessary to run the human engine. It also has a built in fat reserve system out of the calories it gets, for emergencies. In case of dieting, it still will reserve a fat portion in your bodies.
In most cases when you starve, you destroy your health. It is also the most unpleasant feeling for a normal person. This is why most people hate the dieting method. In addition, cannot continue for long without good nourishment. Your body will crave good food as well. Feed it well with all normal things our grandparents ate. Of course, not junk food.




Your body does not ask for junk food. It asks for the necessary fuel to run. It does not deal with the junk the way we do trash. It will become counter productive when the body sees and encounters junk. Too much fat, too much starch, too much sugar, too much salt etc., is trouble for the body sensors to deal with correctly.
Eat right is the answer to how to lose weight without destroying the body with dieting. Any thing that is in excess of what the body really needs is excess and in our opinion it is junk. Moreover, it becomes useless to the body. However, the body does not flush all of them the way we do with trash in our homes. Unfortunately it retains most of them, stores more than necessary fat, for example, sugar is not metabolized so stays in the blood stream (diabetes).
Now do you see why we have high incidence of cancer, diabetes, high blood pressure, cholesterol, a plethora of sickness and diseases in our society?
The myth of dieting is not the answer to the question of how to lose weight. It always is and will always be answered by one phrase, 'sensible eating'. Moderation in all you eat. Eating alone does not contribute to overweight and weight gain. Along with sensible eating, you should also regulate the frequency of your physical activity on a daily basis.

Most trendy diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails.

Exercise is Essential For Weight Loss:

Exercise is probably the most important analyst of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30-minute sessions per week. This will cause you to get rid of the extra weight and also give you more energy.

Eating less, or cutting back on fat in your diet, won't keep the weight off. What you really need to do is hit a good balance between the numbers of calories you take in and the number you burn. And the only way to do that is to exercise. By exercising, you can lose weight while you eat more calories than if you merely went on a diet. Regular physical activity is much more effective at keeping the weight off in the long term than dieting. Engage in a moderate low-fat diet and an exercise program that combines aerobic and strength training activities. This is the key to losing weight and keeping it off.

Success Means Good Eating along with Good Exercise:

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy.

Water is Very Good For You

The following techniques can have a dramatic effect of your workout routine. Let's get started.
Method :1
Use compound, multi joint movements
When you work out, use what I call big moves. I am talking about compound moves. Things like squats, deadlifts, military presses, bench presses and barbell rows.
These moves all require large amounts of muscle to move the weights. The more muscle you use while you are lifting, the more calories you burn during the workout and the more muscle stimulation you receive. Even if you are trying to lose fat, it is best to use large multi joint moves in your workout routine. These types of moves are very costly to the body on a metabolic level.
Using big moves requires more muscles to work. The more muscles that are worked during the workout, the more muscular damage is done requiring your body to work harder to repair the muscles. While your body is repairing itself, by growing stronger and/or larger muscles, it is spending or burning calories to fuel this growth. More calories burned = more fat burned= less fat on you!
Center your routine around the compound moves, spend less time in the gym and see better results.
Method :2
Use supersets or mini circuits
Another great way to maximize your gym time is to use supersets or mini circuits in your routine. This will let you do a large amount of work in a short time. Busy guys need time efficient workouts that's why this is such a good idea.
Supersets are two exercises done in back to back fashion with no rest.The advantages are two fold. You minimize your rest period, getting more work done and boosting the metabolism by the cardio like effect of the workout.
Mini circuits are similar to supersets, the difference is the number of exercises in the circuit. A superset can be thought of as a circuit of two exercises. A mini circuit would be three or more exercises done back to back with no rest until the last exercise is complete.
Again the advantages are similar to supersets. You maximize your gym time, get a cardio like effect, burn more calories and get done quicker in the gym. Remember, you're a busy guy and you don't have a lot of time in the gym. You need to get in and out quick but still get a good workout. Supersets and or mini circuits will help you do that.





Method :3
Utilize interval cardio
Here is another good technique that will help you maximize your gym time while you burn fat. The days of long slow boring cardio are over! Meet your newest fat fighting friend, interval cardio!
Instead of spending an hour on the treadmill watching t.v. or reading a magazine, an interval workout will get your cardio done in under 20 minutes. How?
Intervals are efficient because you are combining short burst of hard work, like sprinting, with longer duration rest periods. You only have to do a few intervals to gain aerobic conditioning and burn fat. Here is how.
Regular cardio burn calories during the workout and uses a higher percentage of fat as the energy for the workout. This is proven in research and why long cardio is thought to be so great.
Interval cardio burns as many calories typically during the workout, but uses little to no fat as energy while the workout is taking place. However, the body continues to burn calories up to a day and a half after the workout is complete! Your metabolism is revved after you do intervals and continues to burn at a higher rate than normal.
Interval workout have you alternate 1 minute of hard effort with 2 minutes of easy effort. During the interval, increase the resistance/speed/incline to make the movement harder. A wind sprint is a good example. The interval is the sprint. You rest when you are walking and then perform another x number of intervals. Perform 3 to 6 intervals for the workout. make sure you warm up properly and cool down.
Method :4
Post workout nutrition.
Having a proper post workout meal can really benefit you and your quest for a lean body. After the workout is done, you need to give your body what it needs; nutrients. It is craving protein and carbs because you just exercised intensely.
These nutrients will be almost instantly assimilated making recovery much better and more complete. Get this critical meal in with a half hour after you workout for best results. As soon as possible is best.
You don't need to be fancy when it comes to this. A protein shake and a banana is a good mix of protein and carbs. Some think chocolate milk is a wonderful post work out meal, and it is cheap. Whatever you choose, just make sure you eat it as soon as possible after your workout.
Have another meal within an hour or two after you post workout meal. This next meal should be a whole food meal if possible.
Method : 5
Avoid Processed Food
In your journey to a lean body, one of the first things you should do is to avoid any processed food. Don't eat it if it comes in a box or comes out of a bag. I am talking about chips, cookies, crackers and just about anything that is in the middle of your grocery store.
These foods are loaded with additives, chemicals and other stuff you don't want in your body. You need to eat food that is as natural as possible. I am not saying you have to eat organic, I am saying you need to replace processed food with more fruits and vegetables and whole grains.
As much as possible eat food such as:
Lean meat
Fruits
Vegetable
Nuts
Processed food is calorie dense and nutrient sparse making it easy to overeat these foods and getting little nutritional value. Natural unprocessed foods are nutrient dense and calorie sparse having the opposite effect. You can eat a lot of these foods, take in few calories and get all kinds of nutritional value.
Conclusion
I hope you received some value from this article on ways to boost your exercise routine. I know you have probably heard all of these ideas before. These are not new. In fact there is very little that is new in the methods used to burn fat and exercise for a lean body. It is the basics and it will always be the basics, that get the job done.
Hard work
Disciplined eating
Consistent exercise
Focused desire
These are the things that are going to get you what you want, not some supplement or crazy crash diet or secret workout routine.

People are getting fatter. The fact is, between 1988 and 2009, the waist circumference has continued to rise according to a recent obesity analysis. The Center For Chronic Disease Prevention and Health Promotion out of Atlanta has discovered that an average woman's waist today is almost the same size as a man's waist 15 years ago.
Here are some weight loss myth that most people don't know about. Losing 10 pounds in 1 week is not hard but you need to know the right way to do it. There are some myth about weight loss that I hear people say.
1. Weight loss stops weight gain
Many people think that if they can lose pounds, they can stop their bodies from gaining weight. This is absolutely false because there are tons of cases that people lose weight and gain all the pounds back when they start eating unhealthy again. During my career as a personal trainer, I see lots of cases like this happened to my students.
2. Carbs are bad
It's true that some cabs are bad, but o say that you have to avoid all carbs at all cost is simply wrong. Processed carbs are bad especially if you eat them in the evening, but couple times during the week before 7 o'clock is fine.
You also need to identify between processed carbs and whole food carbs. Consuming whole food carbs in early morning can be great for your body as it gives you more energy and strength. Try to avoid bad carbs from sugar and replace them with good carbs from leafy vegetables and fruits.




3. Cutting calories can give you a long term weight loss
Actually cutting calories often results in long term weight gain. Give yourself a moment to consider the reality of what is known as "energy homeostasis" and you will readily see this is true. Energy homeostasis is a term that describes the many systems your body has to regulate how much energy (or food) you eat. Cutting calories may not help you burn flab abs if you don't also exercise and eat healthy.
4. How to lose 10 pounds in 1 week without giving up bad foods
It is almost impossible to lose 10 pounds in 1 week without changing the way you eat. Many people wants to lose weight fast but they can't resist french fries or sweets. Your body system is used to the way you eat, the food you eat, and the amount of foods consumed. The best way to change your body is to change the food.

We must first know what causes us to put on weight. They can have a variety of reasons. To put on weight is easy, but to lose is the difficult part. Here are a few reasons,
- Eating fast food
- Overeating
- Without exercise
- Not eating a healthy serving of fruits and vegetables
- Eating too much junk food and sugary foods
After knowing some reasons of why we gain weight in the first place, now we must learn how to get rid of the old habits which causes us to gain weight in the first place. For eating too much fast food, if you eat them on a daily basis or more, try to reduce to 3 or if you can, 1 time(s) per month. I'm not saying that you cannot eat fast food at all. Just try to reduce the number of times you eat fast food. Fats accumulated from eating fast food may be severe. Let's then move on to overeating. For example, if you eat 2 helpings of food every day, you are actually putting on weight yourself. So just try to eat lesser helpings of food everyday. If you don't exercise, you know what those fitness gurus will say, "It's unhealthy" or "It helps you to put on weight."




But after listening, many people still don't follow and continue their lives as normal. So take a piece of paper now and write down the seven days of the week. Below it, draw the time from when to when to exercise and paste it on a wall where you see it everyday. You can even set an alarm on your hand phone to remind you when to exercise. If you are those people who like only to eat meat, and not vegetables and fruits, and those who like to eat sugary and junk foods, you better listen up. You must eat at least 2 servings of vegetables and fruits.That's all I can give you. If you continue to eat junk and sugary foods, you will get a higher risk of diabetes. Try not to eat too much of that. So in your mind now, tell yourself to lose weight and set a goal for yourself. Write down all the things you usually do that causes you to lose weight.
The most easiest and technical thing to lose weight is to exercise. To exercise, you can probably go to a park with some exercising equipment. You do not need to use your money to buy the fitness guru's equipment and turning your whole house into a gym. You can also ride a bicycle, if you have one, the normal jogging, or if you really want to lose weight fast and is very serious, do a workout in the gym. Do not buy the expensive equipment because they are pricey, make a whole lot of mess and what if you don't want them anymore? Oh, and one more thing to exercise, you can just take a nice stroll in the park. So the plan's listed out. To jog, exercise in the park and ride a bicycle, do that for 45min's. then take a 15mins break to rest. If you take a stroll in the park, put it to 1hr and 15min's. For those exercising in the gym, take it as 1hr. But remember to bring a water bottle down with you to prevent dehydration. A special tip for you, I actually do not recommend eating weight loss pills. It's unhealthy.

Love handles are deposits of obstinate fat which build up at the sides of abdomen. Losing love handles can be as simple as following these 6 steps that really work!
1. Do interval-cardio exercises - Lots of individuals make a mistake of doing long cardio work-outs at a fixed pace. This is a blunder. Performing interval cardio exercise burns a lot of fat as well as even works abdominal muscles that also assist with the love handles. Interval cardio is performed by alternating among some moments of strong cardio, such as running at quick pace, and then gradually down for some minutes to much less intense segment such as power walking.
2. Perform complete strength exercises - A lot of people make the fault of avoiding working out some areas of their bodies. Doing full body strength as well as resistance exercises would boost your overall muscle mass.
3. Watch out what you eat - For losing love handles, you require to reduce on fat as well as empty calorie intake. Reduce sugary sodas, fast food, pastries, fried food as well as fatty dishes. Reducing your fat intake would get the body to burn the fat deposits as those that are building your love handles.
4. Work your abs - You require working your abs, particularly your obliques (abs muscles which run down both the sides of your abdomen). Rising abdominal muscle mass would make it emerge slimmer and firmer.




5. Drink plenty of water - You require drinking 8-10 glasses of water every day.
6. Sleep for seven hours every night - Our body expands muscle mass when it sleeps; added muscle mass denotes added burned off fat and calories. If you do not sleep enough, you would not develop the maximum muscle mass as well as burn less fat.
Incorporate these six steps in your routine and you will be fast on your way in losing love handles.

With fast svelte strips on your side losing weight is not difficult. Of course it can appear to be so when you have tried to lose weight once or twice before without any success. Often, the more you want to achieve your weight loss goals the further away they seem to move, the more unhappy this may make you feel and increases your tendency to overeat.
Losing weight fast with svelte strips is easy and is based on certain scientific principles - what you eat must be used up by your body and the excess burnt off or it will get stored as fat. Any fat already long term stuck on your body must also be burned off. To achieve this fast and get the svelte body you want, you will need a little help.
Of course some lucky ones already have metabolisms that run on high, they are a bit like human furnaces who burn off everything they eat - every calorie they eat gets burned off, automatically. It was exactly this principle that inspired the development of the fast svelte strips that have become so popular recently.




The technology behind the fast svelte strip principle is not new, for many years the same delivery method has been used for the fresh breath strip. So not only will people not realise that users are using a weight loss method, apart from their changing body proportions, but the fast svelte-strips delivery system also has an important advantage because the active ingredients can start to go to work the instantly they touch your tongue, unlike tablets or capsules that have to travel to your stomach before they begin to be absorbed, the fast svelte strip releases its weight loss ingredients within seconds.
Perhaps the greatest endorsement of any new development is it's success and with thousands of svelte strips already sold it would appear that the fast acting strip is going to be more popular with slimmers and dieters who want a svelte and slim body than first imagined.