Running On Empty? 10 Top Tips To Gain Energy

Do you remember the energy, the drive of your younger days? Fatigue is a common complaint of almost everyone once they arrive at middle age. Rather than adapting to the feeling of being run down and out of gas... do something to gain energy and get yourself going again!

1. Check for a health problem - fatigue is a symptom that appears with many illnesses, things like diabetes, heart disease arthritis, anemia, thyroid disease and even sleep apnea. And don't forget to check the medicine cabinet... often drugs can contribute to those feelings of exhaustion. Suspect drugs for blood pressure, as well as antihistamines, diuretics or narcotic medications. If you're unusually tired after starting a new medication, talk with your doctor.

2. Exercise - even though it might be the last thing you want to do, many studies have shown that being active boosts energy levels. It sure gets your blood pumping, which improves your circulation, making it easier for blood to deliver oxygen and nutrients to the brain and muscles of the body. It's been found that those who are active have a greater sense of self-confidence, but also have stronger, more efficient hearts, lungs and muscles.

If you're struggling to get motivated, use an iPod or MP3 player to create a workout playlist of songs (120 to 140 beats a minute) to help keep you going. The tunes aren't just a distraction form all the sweating and straining, research has found that matching the tempo of your workout to music can increase you capacity for exercise by 15%.

Yoga might be especially effective for giving you more energy. A British study reported improvements in clear thinking, energy and confidence after only six weeks of once a week yoga classes. University of Oregon researchers offered yoga classes to 135 subjects (men and women) who were 65 to 85 years old, and at the end of six months, the subjects reported an improved sense of well-being and a boost in their overall energy levels.

3. Drink lots of water - dehydration takes away your energy and hurts your physical performance. It makes sense that being dehydrated can cause fatigue even when you're just doing things around the house and yard. Dehydration also has been found to decrease alertness and impact concentration. You will know if you're drinking enough water by the color of your urine - pale yellow or straw colored is okay, anything else is a sign you need to be drinking more water. Eating water based fruits and veggies is another great choice, but be sure to include a serving of a potassium rich food as well. Any non-alcoholic drink, water included, over ice is an almost instant pick me up.

4. Eat small meals, more often - some people battling fatigue might benefit from eating smaller meals regularly during the day as this helps to steady blood sugar levels. You will also want to choose whole grains and complex carbs as they take longer to digest and help keep blood sugar levels stable. And remember, more often does NOT mean bigger portions, be sure and keep an eye on the size of the meals. Small means small.

There's also been research that suggests low doses of caffeine during the day work are better than the giant cup to start the day. Researchers found that those who work odd hours got a better boost from caffeine when they drank small amounts, and they did better on cognitive tests.

5. Get enough sleep - sounds obvious, but lack of sleep is one of the main causes of fatigue, so if you're burning the midnight oil understand you can't do this forever. Eventually you'll need to get to bed early enough to catch up on your sleep. When those participating in a 2004 Stanford University study were allowed to sleep as long as they wished, they had more vigor and were less tired. Experts are also finding that good sleep habits may also have critical health benefits.

If you're up late on a regular basis, consider an afternoon nap. Hardly an indulgence, napping restores wakefulness and helps in performance and learning. A ten minute nap is usually enough to get you going again, but don't nap longer than 30 minutes or you're likely to impact your nighttime sleep.

6. Get some omega-3 fish oils - according to a 2009 Italian study, subjects who took a fish oil capsule for 21 days demonstrated faster mental reaction times than those who didn't take the capsule. The capsule-takers also said they felt more vigorous. Another fatigue busting food is dark chocolate (with at least 60% cocoa) as it contains a stimulant that boosts energy without giving you the jitters that come with other sweets, so you feel energetic for longer.

7. Be aware of your own body clock - some of us have all kinds of energy in the morning, others don't warm up until later on... at their best by the end of the day. You need to be aware of your own daily energy patterns and schedule demanding things when your energy level is up.

8. Lose extra weight - dropping a bit of weight can give you a major energy boost. Even small reductions help with mood, feelings of vigor and the overall quality of your life. The most pain-free weight loss comes from cutting back on your portion sizes, eating a balanced (lots of fruits and veggies) diet and being more active overall.

9. Get rid of clutter - all that mess lying around is a drain on your energy, reminding your silently of things you've yet to do. Working in small increments to clean up - say a half hour a day, or a bookshelf each afternoon - is the way to go, you'll see the progress but won't be overwhelmed by the task.

10. Change up your daily routine - doing the same things day after day drain your energy, instead switch things up and the reward chemical of the brain, dopamine, is released. This gets the body ready for action. Even just taking a new way to work, shifting up your workout routine, or eating outside instead of the kitchen table can be enough.

If all else fails experts suggest you fake it - slap on a smile, put on a brightly colored shirt or try a new perfume - by faking having energy, your body soon catches on and you actually gain energy. Research has shown that a simple smile releases endorphins and ups serotonin levels, and all this helps you come to feel the energy and vigor you're faking.

Article Source: EzineArticles.com

Choose The Right Foods For Weight Loss

If you are thinking about reducing your weight the first thing you think about doing is reducing the amount of food you eat. You have read articles about losing weight and understand that your weight has increased because you are ingesting more calories than your body is burning up. The simple remedy therefore is to reduce your food intake again and the weight will disappear. Although this is a fact cutting your intake of food is not easy.

If you have been used to eating a certain quantity of food the moment you cut down you will suffer from hunger pangs between meals. For the majority of people feeling permanently hungry is too much to cope with and they begin to let their diet slip. As a result their weight does not go down.

There is however ways to slim down without feeling perpetually hungry.


The very first thing you need to do is to consider the sorts of food you are currently eating. You will in all probability find that a lot of your usual foods contain large amounts of calories. These are the sorts of foods you need to keep away from. 


The majority of processed foods and ready meals are all high in calories and ought to be removed from your diet. Fizzy drinks, colas and alcohol all contain lots of sugar and should also be avoided if possible. You should also think about what types of dairy products you are buying and strive to substitute your normal selection with the low fat alternative. Food substitution can cut your calorie consumption considerably.


There are also foods that you can consume that have very few calories but will fill you up quickly. 
Green leafy vegetables are more often than not low in calories but do have a high concentration of nutrients and will help to fill you very quickly. Green leafy vegetables should be included in as many of your meals as possible.

Salads are also extremely good for weight loss. It normally takes roughly 20 minutes for your brain to receive signals from your stomach telling it that it has had sufficient food. Eating a small dish of salad as a starter before your main meal you will be able to reduce the size of your portions considerably without feeling as though you still need more. It is imperative that you do not cover the salad in any form of dressing as even the ones that are allegedly for weight loss tend to have quite high quantities of calories. If you simply can't eat salad without some form of dressing simply put a small amount in a dish alongside your plate so as that you can control just how much you actually consume.


Eating more fish is an extremely good way to lose weight. Fish such as herring,tuna and salmon are extremely high in omega-3 which helps by increasing the volume of leptin in your system, which is acknowledged as being a natural hunger suppressant.

Fresh fruit including apples are excellent for losing weight. Despite the fact that apples are not especially low in calories they require quite a bit of chewing and a large percentage of the calories are burned up whilst the apple is being consumed. In addition they also contain a great deal of soluble fibre and pectin which help to make you feel fuller and boost your levels of energy. 


Drinking lots of water is an excellent way to control your appetite and obviously it does not contain any calories at all. It is an excellent substitute for fizzy drinks and colas. 

Source: Free Articles from ArticlesFactory.com

Energy Boosting Superfoods

It seems everyone these days is using some sort of energy drink. How often have you heard co-workers say they need coffee or chocolate or an "energy drink" to make it through the day? One of the main problems is that with all of these approaches to energy, they introduce artificial stimulants into your body and who knows what kind of unwanted dangers they pose. In addition, a lot of energy options are high in sugar and artificial additives.

We have a solution - go natural - use superfoods!

It is possible to use superfoods to give you that additional energy boost that everyone is looking for. By eating the right foods and small meals throughout the day you can boost your metabolism and get that extra energy pump you were looking for.

Here's a list of known superfoods that will ramp up your metabolism - perfect solutions for people on the go:

Goji berries

Rich in antioxidants, goji berries have also been found to boost energy and even enhance your mood.

Green tea 

This superfood has been used for hundreds of years. The American Journal of Clinical Nutrition found green tea can produce an energy bump similar to caffeine.

Chia seeds 

Aztecs used chia seeds to prepare for battle. Research shows the chia seeds can absorb ten times their weight and are very slow to digest, which translates to sustained energy and it stays for several hours. People add chia seeds to protein shakes and their regular meals to help give them added energy that lasts all day.

Quinoa

Here is a power house protein rich food, which is actually a grain. It's related to the spinach and beet families. The Incas used quinoa as a source of energy for battle and NASA is even considering growing it in space because of it's impressive nutritional profile.

Article Source: EzineArticles.com

9 Weight Loss Tips - Lose Weight Naturally

Everyone has a desire to rid themselves of their weight as quickly as they can. I wish that I had a magic wand that I could wave over every obese person out there and his/her excess fat would be gone forever. This simply is not the case. Here are some easy to follow weight loss tips to help you slowly and methodically get to your goal. So I hope you enjoy reading these 9 weight loss tips.

Weight Loss Tip #1: Want It!

In order to be successful at weight loss you have to want to lose the weight. You must commit to this want, not just say that you want to lose the weight. The best way to commit to losing weight is to make a goal, write it down, then stick to it.

A goal does not have to be just about the weight you lose or want to lose. You could write a goal using your body measurements or percentage of body fast lost, or it may be your desirable clothing size. Set your goals in a way that they are attainable. For example, I want to lose 15 pounds by Christmas or I want to drop 2 dress sizes by my sister's wedding.

Once you have set your larger goals, you need to set smaller ones to make sure you are on schedule to achieving your long-term goal. Keep track of your goals by using a weight loss chart, a food journal, or an exercise chart. Keeping a journal is the best way to track the foods you eat, the amount of water you take in, the amount of daily exercise, and to daily write out those goals. You can even track how you are feeling throughout the day. This will help in knowing whether you are eating because of a particular mood or not. Keeping a journal is good way to stay committed to your weight loss.

Weight Loss Tip #2: Keep it in the Kitchen

The of the worst habits that people have is not eating at the kitchen table. They are either standing to eat while doing other things or they are in front of the television. Experts say that generally people who eat while watching television eat larger servings of food. Our focus is on what we are watching, not what we are eating.

We need to move away from our family rooms and back into the kitchen. During this time eat slowly and spend some time with your family. Talk to the spouse and children. Pay attention to what you are eating as well as how much you are eating. When you eat slower, your stomach will have the time needed to signal you that you are full and you will not have over-eaten and feel miserable.

Weight Loss Tip #3: Throw Out Temptation

In order to remain faithful to your weight loss regime, you must remove all temptation from your cabinets, freezer, and vehicle. Replace the candy and fatty foods with the right foods. Sugar-free gelatin and pudding is a wonderful way to take care of that sweet tooth in a correct portion without adding a lot of calories. Low-fat popcorn or low-fat flavored popcorn is another wonderful replacement to fatty snacks.

Try not to eat unhealthy snacks for a couple of weeks. Keep a bag of crunchy vegetables, like carrots handy to help with hunger. Most crunchy veggies tend to satisfy you more and are lower in calories.

Weight Loss Tip #4: Find Support

Weight loss is a challenge alone, but with a partner, it will seem much easier. Look for a weight loss support group on-line or a forum. Facebook even has support groups. If you prefer, not to have someone on-line then start your own support group in your home or someone else's home. Otherwise, all weight loss companies offer a support group or sometimes a little one-on-one counseling.

Your support groups can include family, friends, coworkers or even your neighbors. Your group could be as large or as small as you like. Ask everyone you know to support you in your weight loss endeavors with some encouragement.

.Weight Loss Tip #5: Stop Bad Habits

Most learned or old habits are hard to break. It's time we make a change. We do not have to eat everything that is on our plate. Most of grew up knowing that we must eat everything on our plates because there are starving children in Africa. It is okay to leave a little food on our plates every now and again.

We need to listen to our bodies and stop eating when we are full. We must eat smaller portions of our food. We need to avoid having seconds. Try to eat 6 small meals instead of three large ones. Eat breakfast, have a morning snack, eat lunch, have an afternoon snack, eat dinner, have an evening snack.

When you eat out at a restaurant either order from the children's menu or ask when you order for the waitress to bring you a to go box. When the food arrives, place half or more of the food into the to go box.

Weight Loss Tip #6: Add Variety

You need a little variety in your life. This goes for food too. You will get bored eating the same thing week in and week out. Once this boredom hits, you will slip back into your old habits. Eat a little something from each of the major food groups, including fruits, vegetables, protein, dairy, whole grains, and fats.

In order to stay energized, eat five to six small meals everyday. This also helps your metabolism. Eat a protein with most meals, including eggs, beans, lean cuts of meats as well as fish. We need to try to eat a minimum of five servings and up to nine servings of fruits and vegetables daily. If you are watching your sugars, also watch the amount of fruit you are consuming. You really need to eat more vegetables than fruit. Also you need to eat a variety of both fruits and vegetables. Don't just eat the same foods daily. Remember the key is variety.

The bread, pasta, and cereal you consume needs to be whole grain. If you have never had whole grain pasta, then mix with regular pasta and gradually add more and more whole grains until you are used to it. It holds true for bread especially if you make your own. The complex carbohydrates and high fiber in whole grain bread and pasta help to speed up your metabolism. The dairy products you consume should be low-fat or fat-free.

Also make sure you are eating good fats, such as olive or safflower oil. Your body needs a certain amount of the good fats. Make sure that you read your labels and stay away from foods that have trans-fats. Trans-fats are extremely bad for you.

Weight Loss Tip #7: Satisfy the Sweet Tooth

On your weight loss journey there will be times when you will crave something sweet. If you want it then have a small piece of whatever you are craving. It is better to have a small piece of it than ignoring your craving and then bingeing because you have deprived yourself from it for so long. 

Don't get into a habit of eating this way daily though. It is okay to give into the craving from time to time, but not daily.

Weight Loss Tip #8: Watch What You Drink

Of course the number one choice to drink is water clean of chlorine. You need a minimum of six glasses of good water. You can also drink green tea. Consumption of green tea can help with weight loss.

Several people do not track or think about the amount of calories in their beverages. A regular flavored cola has more than 100 calories and 10 teaspoons of sugars. Fruit drinks are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.

Beware of your alcohol consumption. Most alcoholic drinks have lots of sugar and are high in calories. Alcohol turns to fat and sugar in your body. Limit how often you have a drink. Save it for special occasions and try to consume lower calorie beer or wine.

Weight Loss Tip #9: Get Active

Getting active is an import key to weight loss. We need to get moving if we want to lose weight and keep it off. However, sometimes when you start an exercise program, you go from couch potato to exercise fanatic. You want to gradually start the exercise regime over time.

Start off with just walking. Walking takes no special equipment other than a good pair of shoes. Walk at a pace that is good for you and walk for twenty minutes, three times a week. As time goes on, walk a little faster and add more time. You can add strength training twice a week. Start with something light like two cans of soup then gradually move to light hand weights.

Exercising will burn excess fat and calories. The strength training helps build lean muscle mass. The more lean muscle mass you have the more calories you burn due to your higher metabolic rate.

Article Source: EzineArticles.com

8 Tips To Boost Energy And Banish Tiredness

If you are feeling physically and mentally challenged, or simply lacking energy for a large part in your day, the problem needs resolving. These constant feelings of tiredness and lethargy become more prominent in mid-life and our energy levels can be boosted in order to sustain alertness and improve concentration.

The following tips will assist you to boost energy and banish tiredness.

1. Eat a balanced diet - A nutritional breakfast is a must to sustain energy levels throughout the morning, followed with a high protein lunch containing only a small amount of good quality carbohydrates. High carbs such as white bread or pasta produce sleep inducing hormones which will result in lethargy and bloating in the afternoons.

2. Fresh air - As stale air encourages stagnation, work and sleep in a room where you can open the window. If this is not possible, take short breaks throughout the day and walk outside. Take deep breaths of fresh air to rejuvenate the system.

3. Turn down the heat - Your brain slows down when it gets too warm and in turn promotes tiredness

4. Replace sugary snacks with lean protein - Sugary drinks or snacks will only provide short term energy boosts, but within an hour you will feel even more tired. Try yoghurt, nuts, seeds and fresh fruit instead.

5. Exercise - To feel instantly revived, march on the spot, run up and down stairs, skip or dance for a minute or two. Your circulation will increase oxygen to the brain.

6. Drink two litres of fluid each day - Water is best. Both mental and physical performance is affected when the brain is only 3% dehydrated.

7. Take a short break - Research has shown that many people who take a 5 minute nap or shut eye during the early afternoon, perform better for the rest of the day than those who don't.

8. Supplements - A variety of supplements claim to boost energy levels. Co-enzyme Q10 is good for improving stamina. Acetyl-l-carnitine and alpha lipoic acid taken together may result in increased energy by boosting mitochondria. Some people find taking iron supplements also beneficial.

Article Source: EzineArticles.com

6 Reasons Why You Should Detox Your Body | VIDEO

Detoxification is a great way to get your body cleaned from harmful unnecessary things and give it a fresh start in order to feel better and boost your overall well-being. A lot of people are very critical whenever the word ‘detox’ is used but if it is done correctly, it can only be beneficial to you because taking care of your internal body is just as important as taking care of your outside appearance.

We live in a world that too often feels out of balance. Add constant stress from busy schedules with too much fast food, throw in environmental pollutants, mercury from dental fillings, preservatives in foods, toxins from plastics, cleaning agents, and poor air quality, and it’s easy to see why our bodies may be suffering unhealthy consequences. All this toxicity may be causing your body’s natural systems to function at less-than-optimal levels, and when your systems are under stress and out of balance, they can’t work as efficiently. Consequently, you may suffer from low energy, weight gain or loss, and weakened immunity. So what can you do to combat these negative effects?

6 good reasons why you should detox your body

1. Remove toxins from your body

Toxins are harmful substances and can be the reason why your skin does not look well, why your internal organs don’t work as they should and why your hormone balance is not as it should be. Toxins destroy your immune system storing themselves in cells throughout your body and block they way for everything good that should reach the vital parts for your body to function at its best.

2. Improve your immune system

Immune system is weakened and becomes vulnerable to illnesses when it is overloaded with toxins. This can seriously affect your quality of life and your daily activities. Right detox programme can help to strengthen your immune system.

3. Prevent chronic diseases

Our bodies are incredibly smart and have their own detox functions but now and then event the smartest systems need a bit of help and care. This is where detox can be very helpful in assisting and improving your body’s natural way of getting rid of toxins and other bad substances.

4. Improve mental and emotional state

Detox has a positive impact on our mental and emotional state. During detox, as we cleanse our bodies, also our mental state becomes clearer.

5. Increase energy and feel better

After detox you will feel much better mentally, physically, and emotionally. After detox course you will notice that you sleep better, have more energy during daytime, have much better mood, feel more energetic and happy.

6. Improve the quality of your skin

A lot of things that we use daily - personal care products, house cleaning items, free radicals and even certain foods can cause our skin to look dull, unhealthy and also age quicker. Detox will help your body to cleanse it inside which in turn will have a positive impact on your appearance and skin restoring its glow and healthiness.

‍For years, working in beauty sector, I have explored and studied different skincare products that I am happy to use myself and recommend to my clients. Knowing that detox is a vital part of achieving the best results also in skincare, I have explored different detox programmes and products in order to find the best available solutions that would guarantee the best results inside and out. Since I strongly believe that nature always have the best ingredients for everything that we need, I have sourced amazing natural products that I have tested myself and have been absolutely impressed with the results.

I always recommend that you carefully read the label of the products that you are going to use or ask advice to a trusted specialist who can make assessments and recommend the best that your body would need.

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If you are interested in more information about cleansing supplement Restoriix to support your body’s normal detoxification processes and to help you reach your peak balance potential, please get in touch with me: erica [at] peacheslime.ie. Restoriix ingredients have been gathered from around the world and combined to create a cleansing supplement that works in synergy with your body to restore its natural balance and vitality.

Restoriix features a combination of zeolite, charcoal, and nutrient-dense superfoods that attracts and removes free radicals and unwanted substances, balances pH levels, and supports healthy immune function. It will help rid your body of unwanted toxins and restore balance that may have been lost.

Restoriix contains:

* Zeolite - natural volcanic minerals with honeycomb-like structure. It works at the cellular level as a magnet to trap unwanted materials and free radicals to it. Zeolite supports healthy immune function, maintains balanced pH levels, boosts healthy alkalinity levels which supports the body’s natural defenses.

* Chlorella - a pure green algae rich in chlorophyll that aids in processing oxygen, thus supporting the body’s natural cleansing processes in key elimination systems such as the bowel, liver, and blood. It supports immune function and healthy cholesterol and blood sugar levels, helping to digest food more efficiently.

* Activated Charcoal of Willow Tree Bark - it can bond to and carry thousands of times its own weight in toxins and other chemicals. Because of these properties, activated charcoal is a commonly used decontamination agent around the world.

* Organic Spirulina - derived from fresh-water algae, provides protein, iron, vitamins, minerals, and many essential micro-nutrients often missing in the diet due to irregular eating habits, hectic lifestyle, or lack of proper dietary knowledge.

* Chia Seeds - a very abundant source of omega-3 fatty acids and is high in antioxidants. Chia seeds are also full of fiber and trace elements like calcium, phosphorous, manganese, copper, molybdenum, zinc, and more.

* Chlorophyllin - one of the most powerful life-giving substances on the planet and the pigment that gives green foods their color. Chlorophyll-rich foods have a very deep green color, and they are useful in building new blood cells and purifying the body. Chlorophyll also assists in oral hygiene and deodorization of the body.

6 Power Foods To Put Your Summer Energy On High

Are you more active in the summer? Do you need a boost of energy to get you through the day? I've got just the menu additions you need. The summer superfoods below are so easy to use that once you've tried them, you just might want to keep them on your grocery list all year long. Many are probably new to you, but you shouldn't have trouble finding them in your local health food store or online. Print out my handy list as a guide, and you're good to go - fast and strong, all summer long.

1) Whole Raw Organic Chia Seeds
Ch-ch-ch-chia! Remember Chia Pets? I promise you'll be more impressed and fascinated with this little seed as a food than the kitschy knickknack you saw on TV. The chia seed has long been known as a powerful dietary supplement. Even the ancient Aztecs recognized its ability to lend strength when eaten. 

These raw organic seeds are an excellent source of valuable omega fatty acids as well as an easily digestible form of protein, minerals, calcium, and fiber. And they have a lovely, pleasant texture. I add chia seeds to smoothies, salads, and stir fries for a little crunch.

2) Flax Cereals
OK, maybe cereals aren't always the best choice for breakfast, but sometimes that crunch (and let's not forget quick convenience during the weekday morning rush) is tempting. Cereals made primarily of flaxseed are a perfect compromise. Flaxseeds are one of the best sources of omega-3 fatty acids. 

At least two brands offer protein-rich, no-sugar options that are packed with vitamins, minerals, and lots of fiber. These choices are natural, tasty, and--did I mention this?--super crunchy.

3) Maca Powder
Maca root has been used for thousands of years for its nutrients and healing. Now studies are confirming its positive effect on the endocrine system to increase stamina, boost libido, and combat fatigue. 

Photo: Andeannatural.com

This nutrient-dense whole food packed with vitamins, essential minerals, and fatty and amino acids is easy to add to smoothies, shakes, tea, granola, cereal, and yogurt.

4) Organic Coconut Milk
We've long known about the benefits of coconut water and oil. I use coconut milk in my cooking now for a delicious, healthy fat addition with that fabulous creamy, coconut taste without sugar.

5) Nutritional Yeast
What tastes cheesy when sprinkled on popcorn and salads, has the B vitamins essential for vegetarians, and offers protein, essential amino acids, vitamins, lots of fiber, and minerals? Nutritional yeast, of course! 

Photo: Thegreencreator.com

There are many kinds of yeast, and some we avoid because it causes infections and discomfort. Nutritional yeast is quite the opposite: It's a natural supplement valued for its powerful punch.

6) Shelled Hempseed
Packed with protein, omegas, iron, zinc, and magnesium, shelled hempseed is also delicious. It imparts a flavor similar to pine nuts. Opt for a ground form of hempseed for a quick, tasty, and healthful addition to smoothies, cereal, soups, salads, and veggies.

Photo: Draxe.com

It's important to make wise choices among entrees, but simply adding ingredients like these can take your healthful meal from satisfactory to mouth-watering--and give your engine a high octane boost as well. Pick out a few and give them a try this week. You won't be disappointed!

Article Source: EzineArticles.com

Think Fat Loss, Not Weight Loss

Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. Most diet programs are about weight loss and body weight is often used as an indicator of fitness progress. But, this is an incorrect approach.

Your ultimate goal should always be to lose fat and reducing excess body fat is what you should be concerned about. Weight loss and Fat loss is NOT the same thing! Many people confuse the two terms, often believing that they mean the same, when in fact weight loss and fat loss are very different from one another. This article will help you understand how weight loss is different than fat loss and how fat loss is far superior to weight loss in almost all ways.

What Is Weight Loss?

Weight Loss = Muscle Loss + Fat Loss + Water Loss

Weight loss is attempting to lower your total body weight. It simply refers to a lower number on a scale. Your body weight is composed of all the parts of your body such as muscles, fat, bones, water, organs, tissues, blood, water etc. When you lose weight, you lose a little bit of... fat, muscle and water.

You lose fat but very little and along with the fat you lose muscle and some amount of water. The higher you reduce your calorie intake, the faster you drop weight and the more muscle mass you lose.

Do know your muscle matters? Loss of muscle affects your health and your overall appearance. When you lose weight too quickly, your body cannot maintain its muscle. Because muscle requires more calories to sustain itself, your body begins to metabolize it so that it can reserve the incoming calories for its survival. It protects it fat stores as a defense mechanism to ensure your survival in case of future famine and instead use lean tissue or muscle to provide it with calories it needs to keep its vital organs such as your brain, heart, kidneys and liver functioning. If you reach a point where you have very little fat or muscle, your body will metabolize your organs to keep your brain functioning leading to heart attack, stroke and liver and kidney failure.

As the body loses more muscle mass, the body's overall metabolic rate decreases. The metabolic rate is the rate at which the body burns calories and is partly determined by the amount of muscle you have.

So the more muscle you have, the higher your metabolic rate; the less muscle you have, the lower your metabolic rate and fewer calories you burn. This explains why it is crucial to protect your metabolic rate and not have muscle loss.

Loss of muscle also leads to loss of tone underneath the skin leaving you soft and unshapely with no form or contour. If you lose weight too rapidly, your skin won't have time to adjust either. Also muscle is what gives you strength and loss of it means a weak body. With weight loss you shrink in size and become a smaller version of yourself with a fragile frame with saggy skin.

Weight loss works in the short run to make you smaller but is temporary, almost everyone rebounds and regains the weight. This forces you to find another diet. And then another one, and another one - because eventually they'll all fail.

What Is Fat Loss?

Fat Loss = Loss Of Stored Body Fat

Fat loss is attempting to lower your total body fat - i.e. the percentage of your total body weight that is made up of fat. The right approach for fat loss is to exercise smartly and eat intelligently in a way that maintains muscle and focuses on fat loss exclusively.

The muscle you have is not there forever. If you don't feed it and don't use it - you lose it. A proper plan with right combination of resistance and cardiovascular training with adequate progression and a right nutrition plan to support it can help you achieve this. Exercise only boosts the burning process but doesn't just melt the fat away on its own - if you do not create a deficit and feed the body too much - it won't touch the stored fuel reserves. On the hand if you drastically cut your calories and do not feed your muscle properly or don't exercise and use your muscle, you will lose it. Fat loss is about finding that right balance.

With fat loss you maintain the muscle and keep the metabolic rate running high. You also develop stronger connective tissue, tighter skin and stronger bones and joints. With fat loss you transform your body.

Fat loss is a lifestyle approach where you give your body what it needs without depriving and shocking it with threat of starvation. You get to see slow but permanent steady progress.

It may sound odd, but it's possible to get thinner without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight stays the same, even as you lose inches. Lets see how this happens.

Fat tissue is very loose and not dense. It occupies a lot of space in your body. Whereas muscle is more dense and takes up less space. When you lose fat, this space is freed and you can notice inch loss. If you are following a consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same. Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely.

Consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same. Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely.

Myth: "Getting fit" means "Losing weight."

Truth: Getting fit means lowering your body fat percentage!

Article Source: EzineArticles.com