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To lose weight, you have to cut calories, or exercise more, or a combination of the two. If you plan to cut calories, we rounded up 20 ways you can use to reduce your caloric intake through smart substitution and portion control.

Smart Substitution to Reduce Calories

By making small, but smart swaps, you can reduce your calorie intake substantially. For instance:

1. Swap out a bagel for an English muffin and avoid eating 220 calories.
2. Trade 10 ounces of whole milk for skim and avoid another 70 calories.
3. Make an omelet with one whole egg and two egg whites instead of three whole eggs. Calories saved – 125.
4. Try turkey sausage instead of pork and save another 125 calories.
5. Instead of mayonnaise, use hummus or mustard on your roll and cut 200 calories.
6. Trade your french fries for a salad and save 300 calories.
7. Try tortilla chips with salsa instead of potato chips dipped in a sour cream-based dip; it’ll save you 109 calories.
8. Try replacing oil in your favorite baked dessert with applesauce; four tablespoons of applesauce is 40 calories while two tablespoons of oil is 200. Plus you’ll add more flavor to your dessert.
9. Use 4 ounces of fat-free half-and-half in your coffee instead of regular cream and save 88 calories.
10. Eat 1/2 cup of oatmeal instead of a full 1-cup serving; calories saved: 150.
11. Substitute 1.5 ounces of raisins for fresh grapes and save 98 calories.
12. Snack on baked potato chips instead of the fried ones; save 90 calories for a 1-ounce serving.
13. Put 3 ounces of mozzarella cheese on your sandwich instead of Swiss and save 108 calories.
14. Swap out Alfredo sauce for marinara sauce- 129 calories saved.
15. Eat 1 cup of frozen yogurt instead of ice cream.
16. On your salad, eat either croutons or cheese, but not both and save over 100 calories.
17. For something different, eat 1/2 cup of fresh strawberries topped with 2 ounces of fat-free whipped cream instead of 1/2 cup of strawberry ice cream and avoid eating 102 calories.
18. Portion Control: The size of your plate makes a big difference on the number of calories you consume. Trick your mind into thinking you have more food than you do by using a 9-inch instead of a 12-inch plate. On average you can save up to 500 calories.
19. Do you tend to go back for another helping when finished with the first? You still can, but first wait 20 minutes. Most likely won’t go back and if you do, you’ll take less.
20. When eating out, it is harder to control portions, however, not impossible. Because restaurant portions are significantly larger, eat smart by leaving a fourth of your meal on your plate. Look up the nutritional information before leaving the house. Studies found people ate 52 fewer calories when they knew the nutritional information before ordering.

Cutting calories is easy when you know how to make intelligent substitutions and control portion size. Take charge of your eating with these suggestions.

You may be consuming many more calories than you think. They are hidden in all kinds of foods … many of which you would never know were high in calories.

Three of the big culprits are:

• sugar
• alcoholic drinks
• salad dressings

Hidden Calorie Traps with Sugar

Sugar can have addicting properties. Once you eat something high in sugar, your blood sugar spikes, triggering an insulin release to neutralize the excessive sugar. But what usually happens is the pancreas overcompensates and your blood sugar plummets. To get your blood sugar back to normal, your body signals your brain to eat something sweet. And the cycle starts all over again. In the process, you are consuming large number of sugar calories – a simple carbohydrate.

Another place to watch your sugar is with something as innocuous as coffee. At 15 calories per packet, adding a couple of packets of sugar to your coffee can add up if you drink three or four cups per day. And that doesn’t even consider the 20 calories per teaspoon in the half and half that to your coffee.

Hidden Calorie Traps in Alcoholic Drinks

Around the holiday season, it is easy to overindulge. At seven calories per gram of wine, a 5 ounce serving has 124 calories. Three servings, not hard to do while at a party, provides a women with over 20% of her daily calorie requirement.

And the calories in alcohol are only half the story. Alcohol also lowers your food defenses so you are more apt to eat more snacks and other unhealthy options than you would have had you not been drinking. All and all, it can add up to a disaster calorie-wise. Instead, eat a healthy meal before consuming alcohol. Sip your drink to make it last longer and you’ll be apt to drink less. Another trick is to add some soda water to your drink. It increases the volume of liquid without adding any calories.

Hidden Calorie Traps in Salad Dressings

While the vegetables and meat in a salad are healthy themselves, you have to be careful of the dressing you put on it; most dressings are loaded with calories. Balsamic vinaigrette is a good option; be sure to ask for it on the side so you can control how much you put on. For a change, try dipping a fork full of salad in the dressing instead of pouring it on. You still get the great taste, but actually use very little dressing.

By knowing about the hidden calories in sugar, alcoholic drinks and salad dressings, you can be more aware of just how many calories you are actually consuming. Knowing is half the battle; the other half is doing.

Desserts don’t have to be loaded with calories (and fat) to taste great. There are many low calories recipes that won’t add to your waistline, but still taste great. These two desserts recipes are just a sampling of how recipes can be altered to make them healthy, yet still taste great:

Low Calorie Mandel Bread

How modified:

• vegetable oil replaced with canola oil
• sugar reduced by one-fourth
• dark chocolate chips substituted for semisweet ones
• one-third of all-purpose flour replaced with white whole wheat flour

Ingredients:

• 3/4 cup granulated sugar
• 1 cup canola oil
• 3 eggs, lightly beaten
• 1 teaspoon vanilla extract
• 2 cups all-purpose flour
• 1 cup white whole-wheat flour
• 1 teaspoon baking powder
• 1 cup dark-chocolate chips

Directions:

1. Pre-heat oven to 375 degrees F. Spray a large cookie sheet with cooking spray and set aside. Together mix granulated sugar and oil in a large bowl; fold in eggs and vanilla until well mixed. In a separate bowl, combine flours and baking powder. Add flour/baking powder combination to egg mixture, along with chocolate chips and mix well. Form the dough on the cookie sheet into three 9-inch-long logs; flatten each to 2 inches wide.
2. Bake for 20 minutes. Remove from oven and cool for 30 minutes. Angle cut into 1/2-inch thick slices. Arrange slices on cookie sheet and bake for an additional 10 minutes, or until browned. Place on a wire rack to cool.

Healthy Low Calorie Savings:

• Cut 22 calories and 2 g carbohydrate; added 1 g fiber.
• New nutrition facts per slice: 123 calories, 1g protein, 15g carbohydrate, 8g fat (2g saturated), 1g fiber
• Makes 36 slices

Low Calorie Snickerdoodle Cookies

How Modified:

• Replaced half of flour with white whole-wheat flour
• Reduced butter by half; added yogurt as butter substitute
• Reduced sugar by one-fourth

Ingredients:

• 1 cup natural, plain low-fat yogurt
• 1 1/2 cups all-purpose flour
• 1 1/2 cups white whole-wheat flour
• 1/2 teaspoon cream of tartar
• 1/2 teaspoon baking soda
• 8 tablespoons butter, softened
• 1 cup plus 3 tablespoons granulated sugar
• 2 eggs
• 1 teaspoon vanilla
• 1 1/4 teaspoons ground cinnamon

Directions:

1. In a medium bowl, mix together flours, cream of tartar and baking soda. In a separate bowl, mix butter and yogurt 30 seconds; add 1 cup granulated sugar. Beat until combined; scrape sides of bowl occasionally. Fold in eggs and vanilla until combined. Beat in as much of the flour mixture as you can with the mixer. Stir in any remaining flour mixture. Divide the dough in half. Wrap and chill dough for 2 hours, or until easy to handle.
2. Pre-heat oven to 375 degrees F. Lightly spray cookie sheets with cooking spray. Mix together 3 tablespoons granulated sugar and the cinnamon in a small bowl. Roll dough into 1-inch small balls and roll the balls in the sugar mixture. Place balls about 1 inch apart on cookie sheets. Flatten balls slightly, if desired.
3. Bake for 8 to 10 minutes, or until edges are lightly browned. Remove and cool on wire racks.

Healthy Low Calorie Savings:

• Cut 22 calories, 2g carbohydrate, and 2g saturated fat; added 1g protein, 0.5g fiber.
• New nutrition facts per cookie: 70 calories, 1g protein, 11g carbohydrate, 2g fat (1g saturated), 0.5g fiber
• Makes 48 cookies

By using healthy substitutes, such as white whole wheat flour in place of regular flour, yogurt in place of butter, and reducing the sugar in your recipes, you can turn your calorie-laden desserts into something healthy, and more than likely your family will not notice the difference. Next, we’ll take a look at some hidden calorie traps but go ahead and experiment and see how you can rehab your recipes to make them into low calorie deserts.

Cellulite is the bumpy, dimpled, orange rind appearance of fats beneath the skin. Almost all women have cellulite and eradicating cellulite is a 12 million dollars per year industry. That’s how much women spend every year trying to get rid of cellulite.

In most cases, the methods are neither effective nor long lasting. They’re just a drain on finances, time and emotional well-being. Many women get depressed and disappointed when the cellulite creams, massages, detox cleanses, etc. do not work. Everything just seems like a waste of money and time. The women start hating their bodies and develop a negative self-image.

The reason for this is that they have been lied to. They were made to believe that cellulite is a special condition that needs special creams, massages or other dodgy products to treat. The truth is that cellulite is just fat; normal body fat.

Cellulite is Nothing More Than Bumpy Body Fat

The fat just appears clumpy and awful because of the structure of the underlying tissues in the body. These tissues are connected in a way where the body is able to store fat. Once the fat stores accumulate and start pushing up against the skin, cellulite appears.

Men have tissues that connect differently from women and their skin is also thicker. This is why they do not have cellulite that shows up so clearly.

Now that you know that cellulite is nothing more than fat, you will be able to deal with it like normal body fat. Cellulite is not water retention or trapped toxins or any other weird explanation. Let’s keep things simple. Fat is fat and fat can be burned off with a good diet and exercise.

Your diet will need to be clean and wholesome. Consume foods that are unprocessed. Avoid white flour products and white rice. All these foods have a high GI. That means, they cause spikes in blood sugar levels and increase insulin production will leads to fat gain.

Eat More Protein to Combat Cellulite

You will want to consume more protein. Any carbohydrates you eat should be slow digesting and complex. Examples would be oats or wholegrain bread. You may also get your carbs from vegetables. Your diet will also need to be low in salt. Too much sodium causes water retention and gives you the bloated feeling.

Drink lots of water daily. Consume collagen supplements and other supplements that will keep your skin supple, elastic and healthy. No need for cellulite treatments.

Exercise to Battle Cellulite

Exercise will be crucial to losing the fat. You will need to combine cardio sessions with resistance training. Many women neglect resistance training because they are afraid to get muscular.

This is very far from the truth. Resistance training will make you leaned and toned but it will not make you look like a he-man. That takes years of training, supplements, etc. Even men struggle to gain muscle. So, no worries there.

You will want to focus on compound movements for the lower body. Lunges, squats, leg presses, dead-lifts, calf raises, quadrupedal movements, etc. All these will increase the lean muscle mass in your body while your fats are burned off. It’s awesome. Cardio sessions should be about 20 to 30 minutes. The higher the intensity the better. Cycling, running, stair climbing, etc. are great cardio workouts.

Drop Body Fat and You’ll Drop the Cellulite

If you follow the advice above, you will burn your fat stores and be lean in no time. Once your body fat levels drop, so will your cellulite. You will have toned legs and buttocks that will be the envy of other women. Not to mention the extra attention from the guys. Life will be good.

You can learn more about the causes of cellulite from these Cellulite Helpful Tips articles and you can subscribe to the My Fitness Nut Newsletter found at the top right of our MyFitnessNut.com home page. When you do, you’ll get some very effective exercise and diet programs that will help you drop cellulite and body fat without getting taken to cleaners and being sold weird and in-effective remedies.

What Is the Glycemic Index and How Does it Affect Me?

The Glycemic index (also GI) is a ranking system invented by Dr. David J. Jenkins and colleagues in 1981 at the University of Toronto. It is a system that ranks the effects of carbohydrates on an individual’s blood glucose level.

Different carbs have different effects on an individual’s blood glucose level. When you consume a carb such as white bread, it will cause an insulin spike in the body and the blood glucose level will go up. The GI index will show how much effect the food has on an individual’s blood glucose level.

Generally, for weight loss, one will need to avoid foods that have a high GI index.

Carbohydrates that are slowly digested and broken, will release glucose into the blood stream gradually. These carbs have a low glycemic index. A lower glycemic index means slower rates of digestion and absorption of the sugars and starches in the foods.

Examples of Low Glycemic Index (GI) Foods:

• Spinach
• Tomatoes
• Asparagus
• Broccoli
• Cauliflower
• Celery
• Cherries
• Cucumber
• Grapefruit
• Peas
• Peppers
• Green beans
• Lettuce
• Low-fat yogurt
• Soy Beans
• Zucchini

Examples of Hight Glycemic Index (GI) Foods:

• White bread
• White potatoes
• Brown rice
• Watermelon
• White rice
• Dates
• Puffed wheat
• Corn chips
• Waffles
• Rice cakes
• Candies
• Pretzels

Knowing the GI of the foods you consume will be very helpful to your fat loss quest. If you are eating a lot of high GI foods, you will be sabotaging your progress and these foods can even be detrimental to your overall health.

Benefits of Low Glycemic Index Foods

If your blood sugar levels keep being raised repeatedly, your endocrine system will be pushed to its limits. By choosing to consume low GI carbohydrates, you will be enjoying several health benefits.

You will increase your body’s insulin sensitivity and prevent diabetes. In the event you do have diabetes, you will be better able to control it. A low GI diet reduces blood cholesterol levels, risk of heart disease, minimizes carbohydrate cravings.

You’ll Be Less Hungry on a Low Glycemic Diet

You will feel less hungry and whatever low GI foods you consume will keep you feeling full for a longer period of time. It also prolongs physical endurance. For people trying to lose weight, a low GI diet will prevent energy crashes and you will have a lower tendency to gain weight.

In order to enjoy the benefits of a low GI diet, you will need to substitute the high GI foods you consume with low GI foods. It will take some sacrifices and initial discomfort but once you get used to it and start seeing the benefits, you will adopt this diet happily.

For starters, you can substitute the normal sugary cereals that you consume for breakfast with low GI cereals comprised of oats, bran and barley.

Instead of eating white bread and pastries which use white flour, you can eat wholegrain breads and pastries made with stone-ground flour. Switch to brown rice or basmati rice instead of white rice.

Replace white potatoes with sweet potatoes or yams. Skip the mayonnaise, margarine and high calorie dressings. Eat fresh fruits instead of drinking sweetened juices. Try a thirst quenching glass of ice water with some lemon juice and stevia for a no calorie and naturally sweetened beverage.

All these are small changes that make a big difference. Once you get used to the low GI diet, you will see changes in your body that will amaze you. You will look better and feel better. Your weight loss progress will be unhindered and more rewarding for you.

If you’re wondering what CLA is, it stands for conjugated linoleic acid. Health stores all over the nation have been selling CLA as supplements to aid in fat loss. As with most other weight loss pills and supplements, it has received its fair share of hype and ‘testimonials’ to convince potential buyers that it is effective.

So is CLA as Effective as the Manufacturers Claim?

Studies have been conducted on rats, mice and recently humans too. The studies have shown that CLA indeed does promote fat loss but the participants also were on a sensible diet and exercise program.

Ah hah! Isn’t that always the case; a sensible diet and exercise program!

CLA is a supplement and just like the word suggests, it is meant to supplement a proper training regimen and healthy diet. Without these 2 fundamentals in place, no supplement or pill or anything that we know of will work to make you lose weight.

Most of the typical fat burners on the market contain stimulants to make your body lose weight. Recently, one of these stimulants, ephedrine is being clamped down on and now illegal in the US because of its negative side effects; which can be potentially fatal.

What are the Side Effects of CLA?

Most fat burners which contain stimulants will produce side effects such as jitters, trembles, heart palpitations, increased heart rate and increased blood pressure. None of these are good for you. Fortunately, CLA has no stimulants, so it does not cause any negative side effects.

Now let’s look at studies conducted to determine the efficacy of CLA.

The American Journal of Clinical Nutrition published the first study we know of. It was discovered that when the participants were supplemented with 3.2 g/d of CLA (the recommended dose for weight loss benefits) they burned more fat while they slept.

This is excellent news. To make things even better, the fat the subjects burned was stored body fat and not the fat they had consumed the day before. The results are promising.

The CLA also promoted improved protein retention. This is good news because it prevents muscle from breaking down easily. During weight loss programs, it is common to lose some muscle along with the fat. That is why it is crucial to include resistance training with the cardio so that we can retain every bit of muscle that we can.

CLA is Another Good Tool to Add to Your Weight Loss Tool Box

So, the bottom line is that by consuming CLA supplements, it might give us an added advantage to holding on to our precious muscle and burn body fat at the same time.

So far, there have been no documented cases of adverse reactions from people who have consumed CLA. That’s a really great sign. With that said, this would be a supplement worth investing in to help accelerate your fat loss and to help you reach your desired weight loss goals.

A word of caution though – Don’t overdo it. It is very common for people to not stick with the recommended doses and take more than the prescribed amount. They naively assume that by increasing the dose they’ll speed up the process because more is better. This is not so and is a huge mistake. Stick with the recommended dose which will probably be around 3.2 g/d.

Lastly, make sure you maintain your training regimen and eat wisely while aiming for a daily calorie deficit of 500 cal/day. If you do this right, the CLA will be a very beneficial tool that you can use on your weight loss quest.

Can I Lose Weight By Using a Sauna?

We could sum this entire article in one word. No.

Nothing to see here about losing weight, so move along folks…

But that wouldn’t be fair since an explanation is necessary. A sauna is basically a room which is heated to high temperatures and meant to warm up your muscles and ‘loosen’ them a little. The temperature in a sauna can go all the way up to 150 degrees Fahrenheit. You will be dripping with sweat and feeling light headed after a sauna session.

So, does that mean you lost weight? Probably yes.

Does it matter? Nope.

Why not?

Because you only lost water weight and once you rehydrate, your body will replenish the lost fluids as soon as possible and you will be back to the same weight you were before.

Pro Athletes Use Saunas to Lose Weight Temporarily

Saunas are sometimes used by pro athletes to lose weight so they can qualify for a lower weight class during the weigh in. This is their strategy to give them an advantage later on.

For a normal person just trying to shed excess pounds, a sauna should not even be a consideration as a weight loss tool. If you want to relax after a hard workout and ease your tired muscles, then by all means use a sauna.

If you are hoping to lose weight just by going to saunas, it’s not happening.

There are some health benefits to using a sauna. Personally, I feel that these health benefits can be achieved with a hard 30 minute run.

You May Not Lose Weight but You Can Lose Toxins

However, for an easier way to experience similar benefits you may try a sauna. When you use a sauna and sweat copiously, you will be flushing out toxins from your body. That’s a good thing.

Your heart will beat a little faster so it can be considered a very mild cardio session. The heat in the sauna will stimulate blood flow and help tired muscles to recover faster.

Some research shows that the increased heart rate in a sauna is similar to that as going for a walk. My suggestion is to just go for the walk instead. Use a sauna as a way to mentally de-stress.

A tough training regimen and strict diet can take a mental toll on you. Use the sauna to relax. Close your eyes, soak up heat, sweat away and relax. You will be less tempted to binge on junk food if you’re relaxed.

You should also take note that a sauna will dehydrate you. Avoid alcohol before a sauna and do remember to rehydrate once you are done. Do not use a sauna before a cardio or weight training session. Only use it after your workouts therapeutically.

Many gyms are equipped with saunas and many members use a sauna after a hard session on the treadmill. I wouldn’t recommend it because your body will have lost a lot of water from the workout. It would be a good idea to rehydrate and wait about 20 minutes before heading to the sauna.

Last thing is to not fall asleep in the sauna and do not weigh yourself after a sauna and feel happy that your weight has dropped because you’ll just be disappointed later when you must re-hydrate.

Burning fat can be slow and tiring process. It’s easy to lose motivation and just give in and give up. Below you’ll learn 9 ways to stay on track and keep yourself motivated to stay the course till you reach your desired weight loss goals.

Burn Fat Tip #1. Don’t weigh yourself daily

This is a very common mistake that people make. They weigh themselves daily and some even weight themselves a couple of times a day. Your weight fluctuates on a daily basis for a variety of natural reasons such as water retention to the foods you eat.

If you weigh yourself daily and do not see any change on the scale, you’ll just de-motivate yourself and feel depressed. Only weigh yourself once a week on the same day, same time, every week.

Burn Fat Tip #2. Cut your calories gradually

This is very important. If you cut your calories drastically too soon, your body will go into starvation mode. When this happens, your body will hold on to its fat stores desperately and you may hit a weight loss plateau real fast.

Burn Fat Tip #3. Include resistance training in your program

Many people mistakenly believe that cardio is the only way to lose weight but this is untrue. Cardio and resistance training go hand in hand. By combining the two, you will shed the fat fast and furiously. Weight training increases muscle mass and the more muscle you have, the more calories you will burn.

When you are on a caloric deficit, your body may burn its muscles instead of the fat stores. By working out with weights, your body will realize that it needs the muscle and so starts burning its fat stores and that’s what you want.

Burn Fat Tip #4. Consume different amounts of calories on different days

Do not eat the same amount of calories daily. For example, if you consume 1900 calories on Monday, then you may wish to consume 1500 on Tuesday and 2100 on Wednesday. When you keep your body guessing and never let it adapt to a habit you’ll be keeping it on alert and burning fat.

Burn Fat Tip #5. Minimize your carb intake

Cut down your carbs to the minimum that is required daily. Avoid processed carbs that have a high GI. Consume starchy carbs that digest slowly but limit those to the minimum too.

Burn Fat Tip #6. Make HIIT training part of your regimen

HIIT stands for high intensity interval training. This is very high intensity training with very short breaks between sets and reps. For example, sprinting for 1 minute followed by a 30 second walk and back to a 1 minute sprint.

HIIT training will leave you gasping and panting. It will create an oxygen deficit. That means you will be on fat burning mode for 8 to 12 hours after your workout

Burn Fat Tip #7. Eat more fats

To lose fat, you must eat fat. It sounds contradictory but holds true. Eat healthy fats such as natural nut butters, egg yolks, fish oil, etc. When you eat healthy fats, your body will realize that it can do away with its fat stores since it is getting a healthy amount of fats daily. Your body will burn fat more readily.

These are the 7 key ways to burn and lose more fat. By incorporating these methods into your weight loss program, you will reap the rewards for the long run and will see weekly progress in reaching your weight loss goals.

All is going as planned, then suddenly here comes the dreaded weight loss plateau that so many people experience and have no idea why it happens; or how to break through it.

This is one of the main reasons why people just stop trying and give up on their weight loss journey. It can feel horrible when you see no change on the scale despite eating right and working out like crazy.

People are motivated when they see positive results and changes. The moment the results stagnate and there is no change, they assume the worst and feel that their efforts are in vain. They think that the work they’re doing is not paying off and it’s their fate to be fat. This is not true of course.

Why Does a Weight Loss Plateau Occur?

The first point we must note is the difference between weight loss and fat loss. You can lose fat but not see a weight change. Most people don’t know this and it takes a while to wrap your mind around this fact. After all, how could you lose fat but not weight?

Simple. You must have gained lean muscle because of your exercises. So, the new muscle weight will offset the actual fat loss weight. You body’s lean muscle mass has increased and that’s a good thing.

That’s When a Weight Loss Plateau is Not a Plateau at All

Another point is that your body could be retaining water. Your body’s water weight fluctuates daily which is equal to one pound per pint (500ml.) so keep that into consideration.

The best way will be to track your progress with body composition tests over a period of time. You want to focus on fat loss. Weight loss is just secondary. Changing your body’s composition is what really matters.

Another very common problem is that people over-estimate their training and under-estimate their eating. It’s really tough to train hard but it is so easy to eat. So, in their mind, they assume that a hard 45 minute workout may have burned over a 1000 calories, but eating 2 slices of pizza in 15 minutes will add up to about 300 calories.

This of course is totally wrong!

A 45 minute workout may burn about 300 to 400 calories. 2 slices of pizza may contain above 600 calories. Now you see how easy it is to negate a workout with poor diet choices. So, when people slip up on their diets and then later on see no changes on the scale, they wonder why all the hard work is not paying off. It’s not a weight loss plateau but self-sabotage.

Adjust Your Numbers to Avoid a Weight Loss Plateau

Another common mistake is not changing the numbers. When you first start losing weight, you are heavier and your “required calorie consumption” for fat loss is very high. Weights are built onto your body in the form of fat.

However, as you lose weight and become smaller, your daily calorie requirement will drop. You will need to recalculate your daily calorie requirements based on your current weight. Eating the same amount as before will just not cut it unless you intensify your workout routines.

Another Weight Loss Plateau Reason: Adaptive Thermo-genesis

Basically what that means is your body’s metabolism drops due to caloric restrictions. This could be caused by a fasting or starvation diet and could be heredity as well.

Trying to cut too many calories too fast is the most common reason for this happening. Aim to cut no more than 500 calories from your daily caloric requirement and gradually back it down as needed. This will help you maintain your metabolic rate.

If you have been doing that and still experience a plateau, then it could be that your body type is that of an endomorph. A way to get around this is to take a 3 day break from the diet you’re on and eat what you want to within reason.

You may gain a pound of two, but your metabolism can see a boost from this. You’ll break through your weight loss plateau and then you can carry on with the caloric deficit, get back to burning fat and moving towards your goals.

Now you know what a weight loss plateau is and a few of the best ways to avoid it; and overcome it if it does occur. You can break through this plateau if you hit it but you can’t give up because giving up is the way to certain failure.

This is a very interesting question and causes a lot of debate among health care professionals and fitness experts. After all, there are people who are obese and yet engage in sports actively on a daily basis. They are fat because they consume more calories than they burn off.

So, it is possible to be fat and still relatively fit. I use the term relative because we must look at fitness from a broader perspective. It’s not about how fast you run, how much weight you can lift or the amount of stamina that you have.

Fat and Fit vs. Slim and Unfit

Fitness encompasses all of the above but it also includes the general state of your health. When you factor this in, even slim people may be considered unfit and unhealthy.

Obesity has been linked to many diseases from hypertension to diabetes, cancer, cardiovascular disease, etc. However, automatically assuming that becoming obese means you will get these problems is not really correct. There are many other factors to consider.

Young Fat and Fit People

Age is one. Younger people often tend to escape these problems even if they are obese. It’s older people who are more prone to obesity linked diseases. So, a young obese man could be fitter than a slim but older man.

Then we have genetics which is never fair. Some people are much more prone to health problems due to poorer genetics. There are many obese people with normal blood glucose and blood lipid levels. They just have good genes.

Other Factors of Being Fat and Fit

There are many other factors such as smoking, diet habits, stress levels, sleep habits, drinking, drug use, etc. that may cause health problems. So, an obese man who smokes and drinks frequently will be less fit than another obese man who maintains a healthier lifestyle.

In the end, it’s really all relative.

If you eat right and exercise often, you will be healthy. Eating right in this case means eating healthy. Of course, even if you eat healthy but exceed your daily calorie requirements, you will still gain weight. You will be fit but fat to a reasonable point.

The best way to live life happy and healthy is to slowly shed the excess pounds and reach the ideal weight for your height. As you age, your body’s systems will deteriorate and any excess fat that may not pose a problem now will start causing problems later.

Prevention is better than cure so it’d be ideal to lose the excess weight now because now is as easy as it’s going to get for most of us.

If you are involved in exercise actively but still overweight, then the problem lies with your diet and just with a few tweaks, you can attain your desired weight.

It will even be easier for you since you already have the habit of an exercise routine worked out. Those people who are obese and do not exercise regularly will have a much tougher time since they’ll have to inculcate 2 new habits – exercising regularly and eating properly.

There is no doubt that fat people can be fitter than slim people who lead sedentary lives. However, why carry more weight than you need to in any case?

Lose it. You will look better and feel better. You will be lean and fit. Now that’s a goal anybody can strive for and feel happy about when they accomplish it. For some great weight loss and fitness tips, check out the weight loss section and subscribe to our My Fitness Nut Newsletter at the top of the page.