Scale Daily

The Fat Loss Factor

Scale weight can be a useful to know and will help you informed your body fat percentage. This is important because scale weight doesn't always tell the whole story. 

Having knowledge of your boy fat percentage can give you knowledge of how much you need to lose or to know whether you're making progress with your weight loss program. These are the things that might help you in scaling daily. However you must also consider your physique and not just rely on your scale weight. You may lose body fat but gained muscles thus making your weight on scale the same. 

It was found that at 6, 12 and 18 months, researchers found tat stepping on scales daily led to restraint and lower percentage of over eating. Study also reported that it has a lower depressive symptoms at the end.

For successful dieters, daily weighting can be beneficial strategy in weight maintenance and weight loss. It will serve as daily reminder for your weight loss goals and allowing dieters to see their improvements and will surely motivate them to continue with their programs.

Sculpt Three Times a Week

The Fat Loss Factor

Being ‘good’, sticking to a ‘diet’, can be a struggle. You’re busy, there’s a family to feed, friends to socialise with, moods that require the medicinal application of chocolate. Plus, healthy food can be a bit inconvenient at times. Although it may feel like it, food is not the enemy. To lose weight you do need to eat a little less, but you can get a bit clever about it. You can eat something that gives you the power to manage your appetite.That something is protein. The key thing to remember about protein is that it’s natures ‘satisfaction’ nutrient. Higher protein foods are naturally more filling and can boost your metabolism. That’s what Sculpt is. A high protein meal or snack that fills you up, keeps you going and helps you control your calorie intake. 

Why does Sculpt work?

• You feel fuller - which means you’re less inclined to overeat

• You stay satisfied for longer – that helps avoid cravings

• You enjoy a steady release of energy with more stable blood sugar levels for better appetite control

• Your metabolism gets a lift – protein requires more energy to digest, and it’s harder to store as body fat

Sculpt is one fantastic thing and alternative of your meals. It will also help balance your protein intake throughout the day rather than having it at dinnertime. You can have a sculpt protein shake or a smoothie made with a sculpt protein powder or even cooked oats with sculpt proteins. Sculpt is also a perfect snack to choose. It can be more filling an with longer lasting energy. This is a perfect partner for your weight loss. This is a smart option that will help you control appetite and helps boost metabolism.

Don't Forget to Snack

The Fat Loss Factor

Depriving yourself with the food you want to take may only contribute to your weight gain. A lot of people includes snacking as their way of life which includes snacking after dinner. Eating habit like this will make losing weight difficult to achieve as this would mean to consume more calories than what your body needs. But if you will just be careful of the food that you will take, there will be no reason to why not enjoy the snacks you want to take and still lose weight.

The key to this is to incorporate snack into you weight loss plan, keep it in moderation and have a balance mind.

You can take foods high in water or fiber content and has few calories. 

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties.

Healthy Vacation

The Fat Loss Factor

For weight loss, having a vacation may also ruin your weight loss program. Thus it is highly important to always keep yourself in a healthy mode to keep your weight loss program going.

Here are some tips you can do while doing a vacation in a far place outside your weight loss comfort zone.

Put together a travelers’ health kit that includes your prescribed medications, over-the-counter medication to prevent diarrhea, sunscreen, insect repellent, alcohol-based hand gels, first-aid items, and toilet items. Plan ahead and stock up on extra doses of prescription medications for longer trips.

Check local news sources for weather warnings or safety tips, or sign up for free weather alerts to your phone or e-mail, especially if bad weather is forecasted.

Extreme heat can cause a variety of illnesses and injuries. Stay safe in hot weather by keeping cool through the use of air conditioning and staying hydrated by drinking plenty of cool non-alcoholic beverages. Drink more water than normal and don’t wait until you’re thirsty to drink.

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Drink Plenty of Water

The Fat Loss Factor

It's not just good for your health but to your weight loss also.
It's a popular dieting secret: Drink more water, and you'll shed more pounds. Finally, science is adding weight to the practice.

The study included only middle-aged and older adults, but other studies suggest that drinking water might help dieters of all ages, said Brenda Davy, a nutrition researcher at Virginia Tech in Blacksburg. After years of folklore, she added, this may be the first hard evidence that pounding water is viable weight-loss strategy.

"It's this popular idea that, oh yeah, drink more water -- that's what you have to do when you want to lose weight," said Davy, who presented her new findings today at a meeting of the American Chemical Society in Boston. "It seems to be logical, but it had never really been investigated."

Davy and colleagues reported one of their first findings in 2008 in the Journal of the American Dietetic Association. That study found that older adults who drank two cups of water half an hour before breakfast ate about 75 fewer calories -- or 13 percent less -- than a comparable group who hadn't drunk water before the meal. People in both groups were overweight or obese, and all were allowed to eat as much of the food as they wanted.

To see if that behavior would lead to actual weight loss, the researchers started by putting more than 40 overweight and obese adults on a diet. The dieters, all between the ages of 55 and 75, were instructed to eat healthy meals that totaled no more than 1,200 to 1,500 calories a day.

Half of the dieters were randomly assigned to drink a 16-ounce bottle of water before all three meals. The others received water but were not given any instructions about when or how to drink it.

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Fun Activities to Lose Weight

The Fat Loss Factor

1. Bicycling – When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.

2. Jogging or Walking – Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness activities.

3. Swimming – Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.

4. Tennis Anyone? – Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a professional to play – in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.

Tip: Raquetball is sort of a "one person tennis". If you don't have someone to play tennis with, or you aren't feeling sociable, try raquetball instead.

5. Dancing – Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

These are some of the activities you may enjoy without even knowing that you are already losing weight. Losing weight may be a fun activity that you may enjoy with your friends or family members. You can even make it on your own. 

Alter Your Snacking Habits

The Fat Loss Factor

Do not deprive yourself with things you enjoy. Eat the right food for your weight loss program You'll end up over eating it in the end What you need to do is to take it in moderation. Be creative in taking snacks. Have different variations every now and then to enjoy your weight loss program. Eating small portions will help you not to crave to the food that you love.

Light snacks includes:

•  Sliced Apples
•  Pickles
• Olives
• Crystal Light Popsicles
• Baked Apple With Cinnamon
• Toast With Peanut Butter
• Baked Sweet Potato
• Oatmeal & Protein Powder
• Black Beans & Chicken
• Tuna Salad Sandwich
• Baked Chips & Hummus
• Frozen Bananas
• Apple & Peanut Butter
• Crackers With Tuna

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Start a Cardio + Weights Workout

The Fat Loss Factor

Exercise. To achieve losing weight, you need to move your body. Losing weight is not about the food you eat. Its about you and your lifestyle. You need to change the habit that you have in order to achieve your goal. Today, people tend to resort to things which gives them comfort. From elevators to escalators, different modes of transportation and even in office having swivel chairs. These are some things that lessens people to move their body that's why it is important to do regular exercise.

Here are exercises you can do at home.

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit. See 10 Ways You CAN Exercise At Home without Any Equipment

For more tips about losing weight check The Fat Loss Factor. 

Healthy Home Cooked Meals

The Fat Loss Factor

Avoid eating at fast foods or not home cooked meals. You'll never know what ingredients they used in preparing the food they sell. Most people love eating outside for it is very convenient on their part but they didn't know that they are putting their health at risk.

When preparing food at home, always consider having vegetables on your table. It will help your body for fast metabolism.

Here are some list of healthy vegetables for weight loss.

1. Cruciferous Vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The list below are most nutritious eaten raw, lightly steamed or stir-fried. 

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as snacks.

3. Dark green leafy vegetables can be lightly steamed or used in soups, chilies, casseroles or stir-fries. Green and red leaf lettuce are most nutritious eaten raw in salads and on healthy sandwiches. They're high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K vitamins. They include:

4. Tomatoes are extremely high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce. 

5. Beans and Peas are much higher in protein than other vegetables. And whether they're dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. They can be added to soups, salads, pasta sauce, chilie or eaten on their own. The list includes:

6. Asparagus is an excellent source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just four calories a stalk, lightly steamed asparagus can help reduce weight, inflammation and depression.

For more list of vegetables that are helpful for your weight loss check Top 10 Healthiest Vegetables List.

For more tips about losing weight check The Fat Loss Factor.

Stock Kitchen With Nutritious Foods

The Fat Loss Factor

One of the best ways to stay fit and healthy is by surrounding yourself with nutritious foods. Always remember that you become who you are today because of unhealthy or excessive foods that you eat. Having positive outlook will help you achieve this goal. Always keep on mind that having healthy foods are not burden in your lifestyle instead be creative on the food that you prepare.

Here are some list of healthy food for you.


BlueberriesLoaded with anti-oxidants, phyto flavonoids and vitamin C, berries may help lower your risk of heart disease, cancer and act as an anti-inflammatory. Studies have also shown that blueberries may help with short-term memory loss associated with brain-ageing. The darker the colour, the more anti-oxidants. Best of all, you can enjoy berries all year round as frozen are just as good as fresh.

Extra-lean beefA common nutrient deficiency in women is iron. Enjoying extra-lean beef in your diet is a guaranteed iron injection, without excess saturated fat. Iron helps make up haemoglobin, the oxygen-carrier in the blood. Without enough iron, you can suffer from fatigue, poor concentration and even increase your body's susceptibility to colds and infections.

Fresh herbsOf the 50 foods highest in anti-oxidants, 13 are fresh herbs and spices. One study at the University of Oslo in Norway found oregano had 42 times more anti-oxidants than apples. One tablespoon of fresh oregano has the same free-radical fighting power as one medium-sized apple.

LegumesLegumes, including chickpeas, kidney beans and black beans are low-GI foods which help regulate blood sugar and appetite. Black beans are particularly rich in fibre and nutrients, plus they're almost fat-free. Legumes can aid weight loss as they fill you up on fewer kilojoules and POINTS values than many meat sources of protein.

OatsNot only packed with fibre, oats are brimming with protein, good fats and vitamins and minerals. They've been known to help ease the harmful effects of "bad" cholesterol and reduce blood pressure. Buy natural rolled oats (leave the sugar-loaded sachets on the shelf) and cook them in the microwave with skim milk, topped with banana and a drizzle of honey for a super-nutritious breakfast.

Fore More list of Diet foods, Check Health and WellBeing.



Keeping your body in a healthy state could not be a burden if you will not think it that way.

For more tips about losing weight check The Fat Loss Factor now.

How Much Weight You Need to Lose

The Fat Loss Factor

Knowing how much weight to lose is very important in any weight loss program. You must still strive to become healthy and fit and not just skinny. Being skinny is different from being fit specially when it’s no longer proportionate in your body. Healthy Weight Forum stated; thus:

The Calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date.

Losing weight is a very challenging task to do. That is why it is very important that we need to know first how much weight we aim to lose at the end.

How Can You Llose Weight Today stated….The best perspective when trying to lose weight is to figure out how you can change your eating and activity habits to get the weight off and keep it off.  If you lose 30 pounds for the summer by trying the latest fad diet, where will you be six months later?  Probably asking, “how much weight can I safely lose by New Year’s Eve?”  Don’t go there!  Make a few simple changes; focus on becoming a healthy, active person; and get to your healthy weight for good!

To know more of our program, check The Fat Loss Factor now.