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