Although the statistics claim that men and women suffer weight issues alike, the women folk will agree it's a tougher battle for them. Men have it easy. They can gorge on calorie-loaded servings of dessert and still stay slim. On the other hand, we women have to watch everything we put into our mouth and wait to see where it will soon show up.

It's a matter of difference in the way our bodies are created. Fret not! Here are 10 nutrition and workout tips for women who want to lose 50 pounds in 4 months. Follow them strictly if you want to burn all the stubborn body fat like your counterparts.

Did you know it is harder for women to lose weight than men? 

The above statement is true. Weight loss is harder for women than men. Several studies support this fact. In situations where males and females had similar diet and fitness routines, the former were able to lose weight faster than the latter. Why?




The difference in body composition is the primary reason. A man's body has a higher percentage of muscle while a woman's body is composed mainly of fat. The hormone testosterone is responsible for their muscular physique. Muscles promote fat loss. Besides, men have a bulky frame and weigh more. Their large bodies demand more calories to sustain its daily activities. Thus, their body structure keeps them fit and trim.

On the contrary, a woman's body is genetically designed to store fat. The female hormone estrogen stores fat around the hips and abdomen and on the tights and buttocks in preparation for reproduction and childbirth. Thus, the hormones clash with their weight loss efforts making it difficult for them to shed unwanted pounds.

How to Lose Weight fast: 50 lbs in 4 months 

50 pounds in 4 months is safe and reasonable figure for women. A proper combination of diet and exercise will help you achieve this goal.

Nutrition Tips 

1. Eat foods that will kick start your metabolism and promote fat burning within the body. Increase intake of proteins, fiber, and water-rich fruits and vegetables.

2. Dieting means cutting back on a food item or group; it does not mean cutting it out completely. Carbohydrates and fats should be consumed in limited quantities. Avoid eating too little because you might end up overeating within the next few hours.

3. Many start skipping meals to lose weight fast. Breakfast and lunch are popular ones. Dropping a meal is not recommended because it slows your metabolism making it more difficult to melt flab. Breakfast, lunch and dinner are the three compulsory meals of the day.

4. Break up the total calorie intake for the day in six smaller meals. If you overeat at one meal, eat less at the other.

5. Try as much as possible to eat home-cooked food. Processed foods are known for their high fat and sugar content.

6. When eating out, be careful of serving sizes. If it is too large, take a portion of it home. Request to have sauces and dressings served separately. Eat low-calorie foods.

7. Drink a big glass of water before and after every meal. It will make you eat less and keep you satiated for a longer duration.

8. Get enough of sleep. Fatigue prompts you to eat more.

Workout Tips 

9. As far as exercise is concerned, you should target minimum 60 minutes, three times a week. Your fitness routine should include aerobic and strength-training exercises. Aerobic exercises boost the heart rate while strength training builds muscles.

10. Motivation is a must throughout the process. Exercising in a group or with a buddy makes a workout seem less demanding. Rewards for small achievements, music and a dairy or journal are minor motivation boosters you can use.

How would your life be if you were sexy and fit? Would you be happier if you could at least 5 pounds in a week? If you take action now, and click the link below, you can learn for FREE how to easily do it!

Article Source: http://EzineArticles.com/expert/Shalini_Mittal/1225843

Proteins are the machinery of living things. They serve every imaginable function from the balance of water in the body to the movement of muscles. It is their role in muscles that make protein especially important to the exercise enthusiast.

As one exercises, muscles are broken down and built up stronger. Like any good structure, the type and quality of materials that go into it matter. The basic building block of a protein is an amino acid. Proteins are often chains of hundreds or thousands of these amino acids, each of which is unique and complex on its own.

Instead of making all-new amino acids, it's usually much easier to start with something pre-made. Just like mason's usually buy their brick from someone else, a body gets it's building blocks from somewhere else: food.

And that leads to our list...




#1 Chicken

There are higher protein foods than chicken. Chicken tops the list, however, for being both high in protein and low in fats. Since many high-protein foods are also high in fats, this is an important quality. White meat is ideal, and it's healthiest to grill, bake or broil chicken. Frying, with all the oil involved, defeats the purpose of a low fat option.

#2 Fish and Seafood

Fish is another popular option for a source of protein. It comes in second since it often has a higher fat content than chicken. Much of that fat is the healthy, unsaturated version, however, including omega fatty acids which can help reduce cholesterol among other benefits.

Different fish have different nutritional values. Tuna is low in fat, but high in sodium. Salmon and shrimp are lower in sodium but high in cholesterol. For it's high protein content, tuna is very popular, so I've included some of it's data here.

#3 - Beef

Beef is also an excellent source of protein, but it tends to have a much higher fat content. Some of this fat is likely to be the least healthy fat: trans-fat. Whenever preparing beef, it's important to buy the leanest cuts of beef possible. The trade-off, though, is that beef is rich in many other things such as creatine and vitamin B-12 which help the muscle-building process.

#4 - Dairy and Eggs

While cheese, eggs, milk and yogurt are all excellent sources of protein, they are also extremely high in fats and cholesterol. If they are being used as a source of protein, then the "low fat" versions should be eaten instead. In eggs, the majority of the fat is in the yolk, so eating egg-whites is an excellent way to streamline a very pure source of protein into one's diet.

#5 - Whey Protein Supplements

Whey protein comes from the process of cheese-making. It is often in isolated from and made into supplements specifically designed for weight gain. For this reason, whey protein is almost always presented in artificial form, often as a powder mixed to make a convenient protein shake.

One must be careful buying whey protein supplements as they often have extra carbohydrates. For those people exercising heavily, these carbohydrates are essential sources of energy during workouts. For those with less demanding workout schedules, too many carbs will lead to rapid weight gain, but not likely muscle.




Article Source: http://EzineArticles.com/expert/James_K_Zane/969532

There are many weight loss eating tips out there but many of them require that you follow a formal diet and let's face it, sometimes life is just too hectic. When you have too much going on yet you still have the desire and drive to lose weight, then the weight loss eating tips in this article will show you how to lose weight without adding to your to-do list.

1. Learn to eat mindfully. Mindful eating is the number one eating tip for the person who is always busy. The reason is because mindless eating can pack on the pounds.

To become more mindful simply practice eating with your 5 senses for the next 2 weeks. When you have your meal or snack in front of you actually look at it. Sounds crazy but go with me here, then as best you can try to notice if the food has an aroma, now take a bite and listen to hear if the food makes a crunch noise, pay attention to how the bite of food feels as it moves over your tongue and lastly taste the food.  This will make you naturally more aware of the foods you eat and help you slow down and eat less.




2. Have a method for stopping ready to use. A big challenge for the busy person is stopping eating when they know in their head they are full. It just seems easier to keep eating until the entire food item is gone but of course this is bad for the waistline.

Have a distraction ready that allows you to move away from the act of eating and save yourself hundreds of calories each day. Try putting a piece of gum in your mouth or simply folding your napkin over your plate.

3. Make better eating decisions by learning how to rate your true hunger. There are two types of hunger: true physical hunger and emotional hunger. If you find yourself eating at times when you are not physically hungry you can easily overeat and get fat.

Learn to rate your hunger by simply asking yourself how hungry you feel in your stomach right before you eat. Then assign this hunger a number on a scale of 0 to 10. By bringing your awareness to your true hunger you will more easily avoid unneeded eating.

When life is too hectic to follow a formal diet, yet you still want the weight loss, use these effective weight loss eating tips to get the weight off.

Losing this extra weight you are carrying is possible but there are things you must do first.

Article Source: http://EzineArticles.com/expert/Dr._Becky_Gillaspy/94433

Kettlebell training is an ancient Russian technique that has been used for training Olympians, soldiers and many different athletes. Here in the United States the Kettle bell is quickly becoming a very popular training tool, but this one should not lose steam like many of the fitness "fads" of the past.

Kettlebell training is an incredible workout because the using the bell requires all major (and minor) muscle groups to engage and fire rapidly. Movements require a dynamic hip snap, recruitment of all core muscles (the core includes hamstrings, glutes, lower back, abdominals, obliques, quadriceps and several other small movers). Here are the main reasons why kettle bell training is effective for optimal and rapid fat loss.

1. Kettle bell training uses all major muscles in the body
2. Training with kettle bells provides a dynamic action that requires and builds extreme core strength
3. Kettle bell training elevates the heart rate and engages more muscles that typical cardio training
4. Using all major muscles as well as pumping up the heart rate equals a higher caloric output
5. Training with kettle bells elevates the metabolism and this metabolic and strength style of training will burn fat up to 9 times faster than typical cardio or strength training




Here is a kettle bell training workout that will take you no longer than 20 minutes. This workout is a full body training session and will pump your heart rate up and leave you dripping in sweat in the conclusion.

You will complete five exercises in this circuit. Perform each exercise for 50 seconds, switching halfway through on the single side movements. Rest for 10 seconds between exercises and also rest 10 seconds between sets. The short rest time creates an efficient and heart pumping training session. Complete three to four sets, depending on your fitness levels. You want to ideally work your way up to four sets.

1. KB Swings
2. KB Snatch (one arm)
3. KB Overhead Press (one arm)
4. KB Goblet Squat (bell held in front of you at chest level)
5. KB Windmill (one arm)

Be sure to perform a full dynamic warm up including squats, lunges, rotations, hamstring and hip mobility and foam rolling prior to your training. Stretch all major lower body muscles and also stretch your shoulders and chest.

Article Source: http://EzineArticles.com/expert/Callie_Durbrow/309181