Surprised? Then read on for the 5 surprising foods that actually help you burn fat and rev up that metabolism:

1) Pasta

Cooked pasta and rice contains 70% water. This is important as foods containing a lot of water keeps you feeling fuller for longer, according to research by the British Dietary Foundation. In addition, these carbohydrate rich foods increases the secretion of serotonin in the brain (low levels of serotonin increases your appetite). You can eat half a cup of pasta every day but choose wholemeal pasta, which is rich in fiber and digests slower.

2) Potatoes

Potatoes can aid in burning fat. Unfortunately, the potato is usually misunderstood because it is usually served deep fried (fries anyone?) or served with a slather of sour cream and bacon bits. But, eating them baked or boiled potatoes (without butter) can actually help you against weight loss.

3) Peanut Butter

This super food is rich in healthy fats and monounsaturated fatty acids. Research has shown that this prevents the buildup of fat around the waist, increases the rate at which you burn calories and helps promotes weight loss.

A recent survey by the “Harvard School of Public Health” actually showed that participants who ate a serving of nuts or a tablespoon of peanut butter one time a week, gained less weight than those who did not.

4) Cheese

Cheese is a food rich in calcium and this will help you burn calories. Try to avoid cheeses that are high fat (like cheddar) and stick to low fat cheeses instead. The calcium in cheeses increases your ability to burn fat and calories and a lack of calcium actually does the opposite – causes the release of the hormone calcitriol, which causes further storage of fat in the body.

Researchers from the University of Tennessee also claims that a diet containing 300-400 grams of calcium every day helps you lose more weight vs a similar diet with the same amount of calories but is poor in calcium.

5) Chocolate

Who doesn’t experience cravings for sweets and chocolate? Nutritionists around the world have agreed that you should satisfy your cravings rather than fight it – this is because a survey done in the UK has shown that if you oppress your cravings for sweets, you will make up for it by eating more calories in other snacks! However, stick to dark chocolates as it is better for weight loss.

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Although the majority of such diet plans are dangerous and may do you more harm than good, there are some fast weight loss plans that may work. The secret is to look for one that emphasizes good and healthy eating habits rather than one that says that you must only eat a certain food group or cut calories to dangerously low levels before you can lose some weight.

Here are a some tips that will hopefully help you to find a good weight loss program that suits your lifestyle:

The most important thing is your health – if you want to follow a fast weight loss diet, make sure it is safe or don’t follow it! Being safe means that it should include the daily recommended dosages of minerals, vitamins, carbs and protein. Not getting enough of these may lead to malnourishment and other long term health problems.

Do not cut your calories to dangerously low levels. By cutting your calories to less than 1,000 per day for woman and 1,600 per day for men, you can cause more harm than good to your body. Cutting your calories too such low levels will affect your metabolism and may even cause you to put on weight. Also, it may cause other side effects.

Eat more vegetables and fruits – finding a fast weight loss diet that emphasizes fruits and vegetables may be a good thing. As mentioned, vitamins and minerals are important to health and fruits and veggies provide many of these vitamins and minerals required for good health.

While our body does need a little fat to function on a daily basis, you should still aim for a diet that is low in fat. A diet too high in fat will cause many health problems, including heart disease, stroke and high blood pressure for example.

Consume some dairy, especially low fat diary – dairy is really good for slowing down your appetite and also provides you with calcium. Research has shown that healthy foods such as milk, cheese and yogurt prohibits fat cells from forming and increases your metabolism.

Eat some meat or get some protein – protein aids your body in building and repairing muscles, makes hormones and other important functions throughout your body. However, remember that eating too much animal protein may cause some harm to your body and should be taken in moderation.

Most importantly, make sure you do your homework and research the diet before you start – before trying any of these tips or other fast weight loss diets, make sure you visit your doctor or health professional for a check up before you begin.

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Your email program most likely false filters some of these emails, even though you asked to receive them.

Luckily, you can fix this very easily.

Just follow the guide below to whitelist my email address so that it goes straight to your Inbox and not your Junk Folder…thanks!

Mozilla Thunderbird

By default, Thunderbird will not mark my emails as Junk if I’m in your Address book.

If you’re a Thunderbird user, you can check your settings at Tools > Junk Mail Controls:

To add me to your address book, you should create a New Address Book Card under File > New…

Yahoo Mail (Old Version)

If you’re a Yahoo user, you should create a filter to direct all my emails to your Inbox.

To do this, you:

• Click on the Options link on the right side of the page.
• Click the Filters link that appears to the right.
• Click the Add link.
• To the right of the from contains line, enter my email address and click Add Filter.

Yahoo Mail (New Version)

If you’re using the new Yahoo Mail, you should also create a filter.

Yahoo currently redirects you to the old Yahoo Mail interface to set up the filter, but in the future should integrate the Add Filter page directly into the new interface.

Hotmail

Hotmail uses a “Safe List” that you should add me to:

• Click the Options link on the right side of the interface.
• Choose Mail from the left side of the Options page.
• Click Junk E-Mail Protection.
• Click Safe List.
• Type my email address into the box and click Add.

Windows Live Hotmail

Not surprisingly, Windows Live Hotmail works similarly to the old Hotmail:

• Click the Options link at right and choose More Options from the dropdown.
• Choose Allowed and Blocked Senders.
• Click Allowed Senders.
• Type my email address and click Add to List.

GMail

GMail will automatically deliver mail from your Contacts list to the Inbox.

To add a contact:

• Click the Contacts link at left.
• Near the top of the page click Create Contact.
• Enter my name and email address, and click Save.

AOL Webmail

AOL has a “Custom Sender List” that you can specify.

However, to use the Custom Sender List, you must choose to accept mail ONLY from your custom senders, or to reject mail ONLY from your custom senders.

So, you need to make sure you are set to receive mail from All Senders:

* Click the Settings link at the top of the page.
* Choose Spam Controls from the options at left.
* Under Additional Spam Filters click Control From Whom I Get Email.
* A popup appears – choose the first option (Allow mail from all senders).
* Click the green Save button.

If you are already using a Custom Sender list to define who can mail you, please make sure that you put me on it.

Thanks and I hope the above helped!

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This question must have been asked a gazillion times.

Is it a 1,000 ab crunches a day? Hmm, a 1,000 leg raises?

500 crunches, 500 leg raises and 15 minutes on that abdominizer machine then??

Well, the answer is… none of the above!

You see, exercises that work only the abs do not cause your body to burn enough fat for your abs to show. Also, the reason why you do not have lean, sexy midsection may not be because your abs aren’t developed but usually because your belly is covered by a layer of ugly fat.

Doing typical ab exercises like crunches, leg raises or sit ups do not cause your body to burn enough calories or raise your metabolic rate enough to strip off that layer of fat to uncover your abs.

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To burn off that fat, the only solution is to follow a solid diet plan and perform full body exercises intensely enough to lose weight.

A good and nutritious eating plan is arguably the key to losing belly fat. No matter how hard you’re working out, if you’re eating a diet of “junk food”, your belly will still be covered by a layer of ugly fat and your abs will never show.

As for exercise, try combining cardio interval training with resistance training.

For resistance training, focus on full body exercises like squats, snatches, presses, deadlifts, lunges and pulls. These multi jointed exercises will work your body harder and therefore burn more fat.

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Although the initial question really cannot be answered by a single ab exercise, it should not take to mean that exercises that focus on abs are to be avoided though.

They are important but it’s just that these exercises should not form the focus of your workout and time should not be wasted doing endless reps of crunches, leg raises and situps.

Instead, concentrate on eating a solid diet of natural, unprocessed foods, and performing intensive workouts utilizing multi joint, full body exercises.

If you’re able to do that consistently, those lean, sexy abs will be yours in no time!

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You may have to entertain clients regularly at restaurants or maybe dining out with your significant other is important to you.

Whatever the reasons are, if you want to have a nice, lean body, eating restaurant meals may be tricky when you’re trying to lose weight as the menu is usually loaded with foods that encourage weight gain.

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Here are therefore 4 essential tips that you can use when dining out:

1) Avoid deep fried foods

Foods that are deep fried & battered, chips and fries should be avoided as much as possible. These foods will only cause you to consume an unhealthy dose of saturated and trans fat.

Instead, try substituting the side order of chips and french fries with something like vegetables or fresh salad. Most restaurants will never have a problem doing the switch for you.

2) Avoid starchy or refined carbohydrates

This may be a test of will power & discipline for some of you but this means you’ll have to avoid the basket of table bread that is right in front of you as well as the side of fries, pasta or rice that is usually piled on your plate with your main order as well.

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3) Avoid regular soda, fruit juice and…diet soda (yes, diet soda!)

I’m sure this doesn’t need much of explanation but regular sodas have very high sugar content and no nutritional value at all.

Diet soda may appear harmless as they are sugar and calorie free but did you know a study done by the University of Texas has shown that it may actually make you fat?

The artificial sugars in diet soda may confuse your body as you are consuming something sweet without the calories. This may actually trigger a hormonal response that actually causes you to crave more sweets and refined carbohydrates.

Also, haven’t you just eaten more (either by ordering an extra side dish or a bigger piece of dessert) when you think you have ‘saved’ some calories when you are drinking diet soda?

Fruit juice, when removed from the fruit, are also full of sugar and calories.

But aren’t fruit healthy? Well, yes they are. Whole, fresh fruit is excellent but when you strip off the actual fruit and its fibre (the beneficial part of the fruit), you’re only consuming a syrupy drink and extra calories.

Instead, substitute the above with iced water or a tall glass of iced unsweetened tea.

Just doing the above may save you between 500 – 1000 calories per meal! If you eat out regularly, imagine the number of calories you’ll save with just these simple substitutions.

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And lastly…

4) Perform a high intensity workout before your meal

If you know that you’ll succumb to temptation at the restaurant and eat a full portion of bread, fries, pasta or rice anyway, here’s something that you can do – try and get a high intensity full body workout using bodyweight exercises or free weights before your scheduled meal.

Note that a normal, moderate cardio workout will not suffice. Make sure that your perform resistance training at HIGH intensity.

After a high intensity resistance workout, your body can normally handle a ‘restaurant portion’ of carbs as your body uses these extra carbs to replenish the muscle glycogen depleted during your high intensity workout.

So the next time you dine out, try to remember the above tips and I’m sure you’ll be losing weight (while enjoying a meal at your favorite restaurant) in no time!

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It is a low impact exercise that burns calories, is inexpensive and you can do it almost anywhere without any fancy equipment.

Studies have also shown that walking can also decrease your risk of getting heart disease, breast cancer, colon cancer, diabetes and stroke.

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I know you’re excited but slow down a sec…

Before you start throwing on a pair of shoes and walking out your front door this very instant, as with all exercises, here are some factors you have to consider first before you start:

• Have you been inactive or leading a sedentary lifestyle for more than a year?
• Are you above 65 years old?
• Do you have a medical condition like high blood pressure, heart problems or diabetes?
• Do you feel chest pains while exerting yourself?
• Have you ever felt faint or maybe have dizzy spells?

If any of the above applies to you, or even if it doesn’t but as a precaution, please consult a doctor before you start a walking and/or any exercise program.

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And what do I need again…

The beauty of walking is that you do not need any fancy equipment. If your climate allows it, a simple T-shirt, shorts and shoes are all you’ll need.

If where you’re living is a little cooler, you can consider layering your clothes so you can remove them a piece at a time when you get warmer during your walk. Depending on where you are, try layering with T-shirts, a thin sweater and/or a windproof jacket.

You should get a good pair of quality running shoes and your socks should be made of modern high tech fibers (like CoolMax) as compared to cotton. Cotton socks may not keep your feet dry enough and should therefore be avoided as they may give you blisters.

If you’re walking outdoors in the day time, sun and UV protection is essential. A cap or hat, sunglasses and sunscreen will be excellent to have on hand.

Try to pack as light as possible and keys and other small articles can be stored in a ‘fanny pack’ or waist pouch.

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Let’s start walking then…

Once you’re all set, let’s start!

Warm up your body first by walking slowly for about 5 – 10 minutes followed by some stretching, focusing on the quadriceps (thighs) and the calves.

Once you’re warmed up, start walking at a pace where your breathing becomes a little heavier but where you’re still able to carry on a conversation. Aim for about 50 – 70% of your maximum heart rate. Or picture this – try walking as though you’re 10 minutes late for a meeting.

Shoot for 30 – 60 minutes of walking at this pace.

Of course, if you haven’t been exercising for a while, try walking a little slower or walking for a shorter amount of time. The main thing is to get your body moving. Once you’re get fitter, you can always walk faster and try for longer distances.

Try walking 3 – 5 times a week, aiming for at least 5 hours of ‘walk time’ a week.

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So how many calories can I burn?

This may be subjective as it depends on your bodyweight and the speed at which you are walking, but as a general rule of thumb, a 180 pound person will burn about 100 calories per mile walked.

Another approximation will be that walking at a speed of 2 miles/hour for 10 minutes burns about 26 calories and an average person who walks for 30 minutes burns about 79 calories. Even better, just walking a little faster at 3 miles/hour bumps the calories burnt to about 125 calories for a 30 minute walk.

Once you can walk about a mile in 15 minutes, you should be burning about 370 calories if you kept at the same pace for an hour.

Try not to get too enthusiastic about the above numbers and rush into a brisk walking program though. For beginners or for those of you who are sedentary, many fitness experts recommend that you start a walking program slowly and increase speed and distance only when you get more comfortable.

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Don’t forget the diet…

Although walking is an excellent exercise to lose weight effectively, it is best to combine it with a solid and nutritious eating plan.

This means to try and eat only natural, unprocessed foods split into 5 – 6 small meals a day, while avoiding refined carbohydrates (like bread, pasta and rice) and sugar.

If you can follow the above guidelines, you’ll be losing weight with walking (and a solid diet plan) in no time!

Good luck and enjoy your walks!

Want To Lose Weight Fast? Then CLICK HERE For The Top 6 Weight Loss Plans Of All Time

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The findings by Mike Geary, a Certified Nutrition Specialist and author of the very successful The Truth About Abs ebook, may shock you.

Firstly, he found that almost everyone has an intolerance to the gluten found in wheat and other grains.

The human digestive system was never meant to consume the large amounts of wheat that we are used to eating today. Wheat was only introduced to the human diet in huge amounts only in the last 80-100 years or so.

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Before, our human ancestors survived on a “hunter-gatherer” diet of meats, fruits, vegetables, nuts and seeds for the last hundreds of thousands of years.

Examples of these “guilty” foods will be things like bread, cereals, bagels, muffins, rice and pasta. Yes, even the “whole wheat” versions.

From his experience, his clients who heeded his advice and avoided wheat started to lose weight much faster. Not only that, problems with headaches and indigestion also disappeared.

Secondly, the other “culprit” that should be avoided when you’re trying to lose weight is… fruit juice!

But aren’t fruits healthy?

Yes, fruit is excellent when you eat it in its natural form, not when you separate the juice from the rest of it.

Fruit juice is high in sugar and calories and the fibre left behind is usually the most beneficial component of the fruit.

When you only drink the juice of fruit, you don’t get the appetite suppressing effects of fibre and may end up craving more carbohydrates.

Not only that, the fibre also controls and slows down blood sugar levels in your body.

So give it a try – try avoiding wheat and fruit juice in your diet and see for yourself if you lose weight faster. You should!

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In the United States alone, obesity related illnesses causes 300,000 premature deaths and billions of dollars in health care costs each year.

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Here are the top reasons why you should consider losing weight:

Type 2 Diabetes
Type 2 Diabetes is closely linked to obesity. More than 85% of people who are diagnosed with it are also overweight. This happens because when you’re overweight, your body does not respond correctly to insulin.

Heart Disease
Your chances of getting a heart attack or heart disease significantly increases when you’re overweight. You’ll be at risk if you’re more than 20% overweight.

Stress Incontinence
Because of the additional weight you’re carrying, there is added pressure against your bladder, increasing the chance of you getting a “leaky” bladder or incontinence.

Gallstones
If you’re obese, you’re more likely to develop gallstones and even more so if you’re a woman.

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Hypothyroidism
If you’re an obese woman over 50, you have a higher chance of developing hypothyroidism, a condition that can actually cause you to gain extra weight and other serious health problems.

Many other health conditions like…
Gout, osteoarthritis, certain types of cancer (breast, prostrate or colon cancer), poor female reproductive health (like infertility, irregular periods & ovulation) and psychological problems like depression, eating disorders and low self esteem.

If you’re not worried about the superficial, cosmetic reasons to lose weight, I can totally understand that. But if the list of health risks linked to obesity does not scare you to finally lose that weight, what will?

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