Ways to Reduce Thigh Fat – Part 2

A proper diet will help

It takes more than cardio exercise to lose fat. You need to include diet. Too much sugar, salt and saturated fat and your body will bloat with fat and fluid you don't need. If fat thighs run in your family, these foods can be a big problem.

Help your body's metabolism along by switching from three large meals a day to five to six smaller one. This helps you avoid the "stop-and-start" effect that you get by eating 3 large meals daily. Smoothing out the way your body functions is the reason for doing this.

Base your meals around lean meat, poultry, fish and fresh vegetables. Snacking is dangerous so stick to [1]bananas, apples, nuts, skim milk or soymilk to keep the wolf from the door between meals. Every three hours, you should be having either a small meal or high fiber, low-fat snack. If you're planning to do a heavy workout, eat good carbs, like whole grain pasta, for quick energy.

Another important factor in fat loss is adequate hydration. Plan to drink lots of water from morning to night. You'll need at least 64 ounces to keep your metabolism as fast as possible.

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Robert Taylor

Ways to Reduce Thigh Fat - Part 1

Of all the places fat seems to choose, thighs are very noticeable. Aging doesn't have to mean more fat on our thighs but unfortunately it often does. I am going to show you ways to lose thigh fat. Let's learn how to lose thighs through a combination of cardio, diet, and strength training.

Exercise away the fat

Without cardio exercises, strength training will only do part of the job. Who wants strong but fatty legs! You need cardio, too. Make cardio exercise a part of your day!

There's nothing like a cardio workout to invigorate your heart and boost your metabolism. There's no better way to lose that ugly than with a revved up metabolism and heart rate.

Cardio exercise of not much more than three to five hours a week ought to do the trick. You might start off with three to five hours a week and then gradually increase that if you can fit it in. The extra time will make it happen faster.

Additional leg exercises will make it happen quicker - climbing stairs instead of taking the elevator; a brisk walk, a morning jog or an after work run. Get your buddies involved. You may be able to find a local gym that even offers kick-boxing exercises if you really want to crank it up.

A good daily exercise is a brisk walk or short jog and the great thing is that you can opt for how long or how fast you go. Ease the pressure on your joints by doing your walking or jogging on the bottom a neighborhood pool. Walk in the sand on a beach for added training value without added impact.

Something fishy about Tilapia?

I was reading up on Tilapia and I wanted to tell you about it. Tilapia have very low levels of mercury as they are fast-growing and short-lived with a primarily herbivorous diet, and thus do not accumulate mercury found in prey. Tilapia is a low saturated fat, low calorie, low carbohydrate and low sodium protein source. It is a source of phosphorus, niacin, selenium, vitamin B12 and potassium.

However, farm raised tilapia (the least expensive and most popular) has a high fat content (though low in saturated fats). According to recent research, farm raised tilapia may be worse for the heart than eating bacon or a hamburger. The research suggests the nutritional value of farm raised tilapia may be compromised by the amount of corn included in the feed. The corn contains omega-6s that contribute to the build-up of these materials in the fish. "Ratios of omega-6 to omega-3 in tilapia averaged about 11:1 compared to much less than 1:1 in both salmon and trout."

Wide spread publicity encouraging people to eat more fish has seen tilapia being purchased by those with lower incomes who are trying to eat a well balanced diet. The lower amounts of omega-3 and the higher ratios of omega-6 compounds in US farmed tilapia raise questions of the health benefits of consuming this fish. What that all means is that Tilapia has too much Omega-6 ad that can be bad for your health. Salmon is more expensive but much better for you.

Here’s a tasty recipe for Tilapia Chowder. Of course, you can substitute any other whitefish.


1 lb tilapia fillets
2.5 oz. bacon, diced
1 large onion, diced
9 oz potatoes, cubed
1tsp crushed garlic
1 tsp curry powder
9 oz. fresh cream
2 oz flour
2 oz butter
1 qt. fish stock (or water)
Salt and pepper to taste

Cut the tilapia fillets in 1 oz squares
Sauté the onions, garlic and bacon in a large pan for 2-3 minutes.
Add the stock and cook 5 minutes. Season with salt and pepper.
Add tilapia and potatoes. Cook 5 minutes.
Melt the butter and slowly mix it with the curry powder and flour.
Add the mixture slowly into the pan. Cook 2 more minutes.
Add the fresh cream and serve.
Makes 4 servings.

For a Thai twist on this recipe, instead of fresh cream, use coconut milk and go very easy on the curry powder. Like I said, you can substitute any other fish for Tilapia and it should taste just as good.

Gone fishin…

Bob


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Are You Gaining Weight on Weekends?

Hi,

   After a hard week at work, it's only natural to look

forward to a relaxing weekend.

   But weekends contain some of the most difficult diet

hurdles, from dining out on Friday night to having a

hearty home-cooked Sunday dinner with family - and

everything in between.

   We're also more likely to eat junk food on the weekends

than during the week. In fact, many dieters look forward

to an opportunity to splurge a little after their

work-week is done.

   It's no wonder research has shown that most people

between the ages of 19 and 50 consume more calories on

weekend days than on regular weekdays. All of these extra

calories can add up to an annual weight gain of 5 pounds

or more.

   To avoid nasty shocks during your Monday morning

weigh-in, follow these helpful tips for minimizing weekend

weight gain.

   Stock up on healthy options.

   If you come home to an empty cupboard on Friday

evening, you'll be more tempted than ever to order pizza

or drive out for fast food.

   To avoid such temptation, make a quick stop by the

grocery store after work and pick up some healthy snacks

and quick meals. Try new foods you've been curious about,

or new flavors of your old favorites. Be sure to get

plenty of diet-friendly drinks as well.

   Don't skip meals.

   If you know you've got a big dinner coming up, you

might be tempted to "save up" calories by skipping meals

earlier in the day. This tactic is doomed to fail because

you will ultimately end up very hungry and surrounded by

tempting food.

   A much better strategy is to eat small, light meals

throughout the day. Fruits and vegetables, salads and

broth-based soups are good choices. These will help keep

your calories in check, but won't leave you starving

before your big meal.

   Have fun while you move.

   You might not want to hit the gym on the weekends, but

staying active is important. The International Journal of

Obesity reported that dieters who consistently stick to

their plan are more likely to be successful.

   Luckily, there are plenty of fun ways to stay active on

the weekend. Sign up for a yoga class, take a walk through

a scenic neighborhood, or go window-shopping at the mall

to pick out clothing you'll buy when you reach your next

weight loss goal.

   If you have children or pets, play with them in the

back yard or take a trip to the park. You'll have fun and

burn calories.

   Limit alcohol consumption.

   You don't want to sabotage your healthy food and

exercise choices by drinking too much alcohol. Alcohol is

high in empty calories and can leave you hungry and

dehydrated. It can also lower your inhibitions, paving the

way to a binge.

   If you must drink alcohol, limit yourself to one or two

low-calorie options, such as a White Wine Spritzer or a

Rum and Diet Coke.

   Remember your goals.

   It's easy to lose some of your intensity when you're

relaxing with friends, especially if you're the only one

on a diet. Some of your friends might even tempt you to

overeat. While they're probably not doing it maliciously,

that extra temptation can lead to a diet disaster.

   Speak with your friends about the level of commitment

you have to health, and spend more time around those who

support your efforts. Good friends will take your goals

into consideration.

   Don't be discouraged.

   After a long weekend of celebrating, you might find

yourself several pounds heavier when you weigh in on

Monday.

   Unless you ate a truly massive amount of food over

the weekend, most of the weight gain is probably due to

bloating. Simply tell yourself that today is a fresh

start, and get back on track.

If you'd like to learn the secret to becoming lean,

strong and healthy for life, check out "Fatburning

Furnace".

Bye for now,

Bob Taylor

Free e-book "45 Fantastic Ways to Burn Calories!"

Hey there!

I’d love it if you would join my mailing list so I can keep you up to date personally with new and interesting information. As a 'Thank You', I’d like to send you an amazing e-book “45 Fascinating Ways to Burn Calories!”


Bob Taylor