Run Less, Lose More Fat.

This simple but strategic running workout will help you shape up and shed pounds in minimal mileage.

If you walk into a gym anywhere in America, you'll see rows of women sweating it out on treadmills. Stop in again months later, and many of those same women won't look that much slimmer, despite the countless hours they've spent pounding away on that moving belt.

Here's why: Most people operate under the assumption that the more they run, the more weight they'll lose. That's true, but only to a point. Running is an incredibly effective and efficient form of exercise for burning calories. (You burn about 8.5 calories a minute when moving at a comfortable pace.) Problem is, the more miles you log, the more efficient your body becomes at running and the fewer calories it burns, says Wayne Westcott, Ph.D., fitness research director at Quincy College in Massachusetts.

In other words, you'll initially drop some pounds, but your progress will flatline as soon as your body adjusts to your exercise regimen. Plus, running long distances on a regular basis takes a physical toll (in the form of injuries, like runner's knee) and can seriously dampen your enthusiasm. Ultimately, all that pain and boredom can cause many people to burn out and give up.

Thankfully, there is a better (and easier) way. By learning how to make your runs more efficient at burning fat (by running with more intensity and by making your body stronger), you can get more benefits in less time, says Andrew Kastor, a running coach in Mammoth Lakes, California. You'll still need to run three to five days a week (depending on which of the two programs you decide to follow), but rarely for more than 20 minutes a pop. That's not so bad, right?

Sneak in Some Speed

If you work out, you've probably heard of intervals—short bursts of intense exercise with periods of recovery in between. Here's why they work: When you chug along at a comfortable pace (as most people do), your body gets energy easily from the oxygen you inhale. But once you switch into high gear, your muscles start working harder to process that O2, so they expend extra energy recruiting other chemicals in the body (adenosine-triphosphate and phosphocreatine, in case you're interested) to get the job done.

"Your body likes to be on cruise control, because that's where it's most gas efficient," explains Westcott. "But when you push on the gas pedal, as you do in intervals, your body becomes less efficient and has to burn more calories to do the activity."

And these quick-but-killer efforts may be the closest thing you'll find to a magic calorie-burning bullet. You not only log less sweat time (which is kinder to your body) but also continue to incinerate calories at an increased rate even during the walking or jogging recovery periods, says Westcott.

The body-slimming benefits of intervals don't end there. Your metabolism logs serious OT after your run too. In a study in Medicine & Science in Sports & Exercise, women who ran hard for two minutes followed by three minutes at a low intensity torched more calories in the 24 hours following their sweat sessions than those who did slow, steady mileage. They also lost 4 percent of their body fat in the weeks that followed, while the continuous-pace group didn't lose any. That might not sound like a huge number, but "it's enough to see a noticeable change in the mirror," says lead study author Craig Broeder, Ph.D., an exercise consultant in Naperville, Illinois.

Intervals come in a variety of sizes, and you can count on the fat-melting effects no matter how long an interval you do. "It's best to mix and match short, medium, and long intervals to keep your body guessing," says Westcott.

Devote one day a week to one of the calorie-crushing regimens below, says Kastor. Warm up and cool down with five to 10 minutes of slow jogging or fast walking. For the most slimming results, switch up your workout—don't just stick with the interval routine that feels easiest. (You can totally do this as a treadmill program, too.)

Quickies

Find a flat section of road, or hit the track or treadmill, and speed up to a hard but sustainable effort (really huffing and puffing) for 15 seconds. Jog or walk to recover for 60 seconds. Repeat six times.

Beginner: Build up to 10 intervals over eight weeks.

Seasoned Runner: Build up to 12.

Short Repeats

Find a flat section of road, or hit the track or treadmill, and speed up to a hard but sustainable effort for 30 seconds. Jog or walk to recover for 60 seconds. Repeat four times.

Beginner: Build up to 10 intervals over eight weeks.

Seasoned Runner: Build up to 12.

Long Repeats

Beginner: Run a quarter of a mile (equal to one loop of a track) on flat or rolling terrain at a hard but sustainable effort, and recover by jogging or walking for two minutes. Repeat four times, building up to eight.

Seasoned Runner: Change the distance to half a mile (two loops of a track).

Run Your Butt Off Go from walking to running in just 30 days! Run Your Butt Off makes it super easy!

http://www.womenshealthmag.com/fitness/running-to-lose-weight

Applesauce French Toast.

Ingredients:

2 eggs

1⁄2 cup non-fat or 1% milk

1 teaspoon ground cinnamon

2 teaspoons white sugar

1⁄2 teaspoon vanilla

1⁄4 cup applesauce

6 slices whole wheat bread

Directions:

In a large mixing bowl, combine eggs, milk, cinnamon, sugar, vanilla and applesauce. 

Mix well.

Soak bread one slice at a time until mixture is slightly absorbed.

Lightly spray or oil a skillet or griddle. 

Cook over medium heat until golden brown on both sides.

Serve hot.

Refrigerate leftovers within 2 hours.

Notes

Top with applesauce, fresh fruit or yogurt.

https://www.foodhero.org/recipes/applesauce-french-toast

Sexy legs, Butt and Thighs Exercise.

The Importance of Good Fats in Your Diet.

Whenever one hears the word fat, one cannot think of anything other than obesity, health problems, high cholesterol and so on. From this point of view, solving all weight related problems seems easy; just eliminate all the fat from your diet and you will never be overweight again. But is it truly that simple? Fat is important to the human body; without it, skin and hair become fragile and brittle, colon problems develop and overall health can be seriously affected. The problem is not the fat itself, it is the type of fat in your diet.

How much fat is allowed?

To start with the most important matter, let's think about how much fat is necessary to function properly, but without gaining extra pounds. According to official dietary guidelines, around 20% to 35% of all calories eaten in a day by an adult should come from fat. When you are trying to lose weight, you can reduce this percentage to around 10%, but you should never eliminate it completely.

Bad fats and good fats

Getting lipids in your diet to maintain healthy depends on what kind of fat you are eating. On one hand, animal fat is the worst kind, as it is the kind that accumulates in the body, blocks arteries and causes cardiovascular diseases. On the other hand, omega-3 fatty acids, and monounsaturated fat are known to be good fats that create good cholesterol, contribute to overall health, and do not lead to accumulations of fat in the body and the arteries.

Omega-3 fatty acids

You can take your good fats from fish. Being a delicious and lean meat, fish is recommended to be eaten at least three times per week. It is known that these omega-3 fatty acids fish is rich in are also responsible for great mental health, so it is important to have them in your diet.

Monounsaturated fat sources

Besides the good fats you can take from fish, there are also other sources of good lipids. Monounsaturated fat is another type of fat that increases only the good cholesterol and helps you maintain healthy and in shape.

Great sources of monounsaturated fat are avocados, all types of nuts, such as peanuts, almonds, and cashews. Cooking oil obtained from olives, sunflowers, peanuts, or sesame seeds is ideal for dressing salads, as it represents a great source of vitamin E and healthy fat.

As long as you maintain the rule of adding only good fats to your diet, you will be healthy and happy.

Swati is a postgraduate in English and an MBA. She has written for practically every niche on the web. She writes articles, blogs, web pages, reports, press releases, product descriptions, eBooks, sales letters and newsletters. She is passionate about health & fitness and loves to help people who are on a weight loss journey. Visit Swati's blog now if you would like to receive her FREE report titled "Lose 10 Pounds in 1 Week and Keep It Off".

Article Source: http://EzineArticles.com/?expert=Swati_D_Banerjee

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10 Tips for Eating Healthy on a Budget.

Fast foods appeal to many people. They are cheap, filled with tasty flavors and fit in today’s fast paced world where many people hardly have enough time to cook their own meals. But those burgers, fries, pizzas, donuts and soft drinks come with a hidden price – your health. Fast foods are often loaded with too much sodium, extra sugar, saturated fat and harmful chemical preservatives. When you factor in the cost of managing heart disease, diabetes and obesity, those meals don’t seem to be much of a bargain.

Most people eat junk food because they believe that eating healthy doesn’t come cheap. However, with the right strategy, you can easily eat right without a hefty price tag. Here are 10 tips you can use to start eating healthy on a budget.

1 – Buy Frozen Fruits & Vegetables

Buying frozen fruits and vegetables can be a great money saving option. Frozen foods usually have a longer shelf life and this makes them cheaper than their fresh counterparts. Since good vendors pack their frozen fruits and vegetables right from the farms, many of the nutrients are locked in, thus ensuring that the frozen produce retains all its nutritional value. You can even save more by buying healthy frozen fruits and vegetables in bulk when they’re on offer, then store them in your freezer and not have to worry about the food going bad.

2 – Don’t Go Shopping When You’re Hungry 

You’re more likely to succumb to temptation and buy expensive foods and snacks when shopping on an empty stomach. Having a meal before you shop for food will actually help you to avoid impulsive spending and stick to healthy choices while you shop. If you don’t have time for a full meal, a filling healthy snack will still work to help you avoid overspending.

3 – Drink Plenty Of Water

Water is the best beverage to keep you hydrated. It contains no calories and best of all, it costs nothing. Drinking at least 8 glasses of water a day helps to promote weight loss, flushes out toxins, improves skin complexion, boosts immune function and relieves fatigue. Water will also help keep you full on less food and the less you eat, the healthier you are and the more money you save.

4 – Fill Up On Fiber Rich Foods

Fiber provides a feeling of satiety since it metabolizes slowly in the digestive tract. This in turn curbs hunger cravings, allowing you to eat less and spend less. Fruits, leafy greens and whole grains are some of the best sources of fiber. These foods are also packed with nutrients and generally low on calories, making them a great addition to any healthy diet.

5 – Freeze Your Leftovers

Studies have shown that the average family of four in the US throws away about 40% of the food that they purchase every year. However, these leftovers can easily be frozen and re-heated. By doing this, you’ll avoid wasting such large quantities of food that would otherwise end up in the garbage bin and therefore spend much less at the grocery store.

6 – Go For Fresh, Lean Meats

While processed meats such as burgers and fried chicken are tempting, they’re neither healthy nor good value for money. If you purchase fresh, lean cuts of meat such as chicken breast or turkey breast, you’ll pay as little as $0.50 per serving. You’ll also supply your body with the essential nutrients it needs without filling up on harmful trans fats and chemical preservatives. The best part is with a few spices, you can crank up the flavor of these meats and make them taste even better than their processed counterparts.

7 – Look For Special Offers

Before heading to the grocery store, take the time to look for discount deals. There are many sites online which provide great deals on local healthy foods which are constantly updated. Local daily newspapers are another excellent way to find discounted healthy groceries in your area. Also, make sure to keep your eyes peeled when you’re in the grocery store, as there are likely to be lots of promotions running while you shop.

8 – Try Homemade Sauces

Making and canning your own homemade sauce can save you money. You can use many locally sourced fruits and vegetables for the ingredients and these will cost a fraction of what you’ll end up spending on 1 bottle of ketchup. The best part about making your own sauce is that they taste so much better than the processed sauces you’ll find in stores. Plus, there are many free recipes on the Internet that can help you get started making your own sauces instantly.

9 – Prepare Your Healthy Meals In Advance

A sure way to overspend is by heading to the grocery store unprepared and tossing whatever looks good into your shopping cart. Instead of doing this, plan your healthy meals in advance and write a shopping list for the week ahead. This will allow you to control how much you spend on groceries and prevent you from going over your budget.

10 – Take Advantage Of The Grocery Store Clearance Rack

You can cut back on your grocery bill by checking for discounted foods at the clearance rack. Some stores mark down the price tag on perishable goods that are stacked on shelves when the expiry dates are nearing in order to encourage buying and reduce waste. By taking advantage of these deals, you can enjoy discounts of up to 75% on a range of tasty and healthy foods. Many of these foods on the clearance rack can be frozen, so even though you’re paying a fraction of the price, you don’t need to eat them right away.

Summary

If you want to eat healthy but haven’t found a way to do it while sticking to your grocery budget, these 10 tips can be used to slash your shopping bill while increasing your intake of healthy foods. So start implementing them right now and see how much money you save.