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Four Ways to Blast the Fat
There is no denial of the good fats, but sadly most people consume too many of the bad fats. Combined with little exercise it often leads to a slew of health problems - obesity, heart attacks, diabetes, high blood pressure, to name a few. Even if you are in good shape, listen up for a few practical tips to blast the fat.
Be selective about your fats
New York was definitely on the right track when the health-focused mayor Bloomberg ordered restaurants to eliminate trans fats from their dishes (and add calorie information). We know smoking is bad for your health, so there is no smoking in public places in many cities now. So why should we consume trans fats that have been proven to raise bad cholesterol, lower good cholesterol and contribute to heart disease at levels worse than saturated fat. Many restaurants, manufacturers and fast food chains love trans fats since they allow for longer shelf life thanks to the hydrogenation process. Sadly, according to the FDA, an average American eats 5 pounds of trans fats per year. Saturated fat has a similar effect on your cholesterol and should also be avoided as much as possible.
What you can do is be selective - read your labels and avoid anything with trans fat and saturated fat. Trans fats are most commonly found in packaged foods, fries, doughnuts and popcorn. Saturated fat is typically in animal products - meat, dairy, eggs, some seafood. Certain oils - coconut oil, palm oil also have higher amounts of saturated fats. You shouldn't be eating more than 7% of your calories from saturated fat and 1% of less of trans fats. With a slew of whole food-type stores and products, it's not difficult to limit your consumption of these harmful fats. If you are unsure of the amount of fat you are eating, the first and easiest thing to do is to learn to read food labels as well as look up nutritional contents online. Plenty of the calorie counter sites have mobile applications, so if you are eating out, you can still be aware of your food's nutritional content.
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Burn 300 Calories in 30 Minutes
Weight loss is a simple formula - lose 3500 calories and you will lose a pound. It is up to you if you want to cut the amount of calories you eat or increase the amount and intensity of your workout, or ideally both.
To watch the amount of calories you eat and where you can cut, start a food journal and write down every single bite or sip you take, including snacks and water. After a week or two you will be able to see where you over indulge and this will tell you what to cut or cut down - if unclear, consult a nutritionist; your food journal will be the best way to look at the calories going in.
As to burning the calories, variety is key - include cardio, strength and flexibility exercises in your routine, and do a workout at least 5 days a week. A workout does not have to be long or continuous - you can fit 10 minutes here and there throughout the day for a 30-40 minute total.
Today we examine the 30 minute cardio workout that can help you burn 300 calories (note, an average for a 150-pound woman). All you need is a treadmill - set at various speed intervals - from brisk walk to a steady run; we will be alternating the two. Set the incline at 1.5 or 2.0.
