Best Weight Loss Program Based on Science.

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

Reduce your appetite significantly.

Make you lose weight fast, without being hungry.

Improve your metabolic health at the same time.

All of this is supported by scientific studies.

Step 1 – Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight .

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women .

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

Meat – Beef, chicken, pork, lamb, bacon, etc.

Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.

Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Broccoli

Cauliflower

Spinach

Kale

Brussels Sprouts

Cabbage

Swiss Chard

Lettuce

Cucumber

Celery.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Olive oil

Coconut oil

Avocado oil

Butter

Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 – Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Top 5 Best Mens Health Supplements.

There are literally thousands of pills you could be taking at any one time. Here are the five most important Mens Health Supplements:


1- Multivitamin

It's not exotic, but it is a must for everyone who doesn't get enough fruits and vegetables. (That's you, and up to 80% of other men.) Rather than megadoses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. (Amounts exceeding 100% are generally a waste.) And make sure you buy a men's formula, without extra iron. Excess levels of the mineral could increase your risk of heart disease (a condition called hemachromatosis), says Doug Kalman, M.S., R.D., director of clinical research at Miami Research Associates.

2- Protein Powder:

You can get plenty of protein in your diet, but protein powder has other advantages: It's convenient and generally lower in calories than an entire "high protein" meal. Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. There are two widely used proteins: whey and casein. Whey is absorbed more quickly by the body, while casein is digested slowly-providing the body with a longer-lasting supply of muscle-building nutrients. That's why many researchers recommend taking a mixture of the two to help sustain the release of amino acids into the blood for as long as possible.

3- Creatine:

This synthetic version of an energy source produced naturally in the body is stored in the muscles for use during exercise. And it works! Multiple studies show that creatine does help speed recovery and the growth of lean-muscle mass after a workout. Manufacturers used to agree that new creatine users should start with a weeklong "loading phase" of 20 grams per day; however, recent research shows that this isn't necessary, according to Chris Mohr, Ph.D., R.D., adjunct professor of nutrition at the University of Louisville. You can start taking creatine at the normal dose of three to five grams per day after a workout. You can even mix it directly with your protein powder.


4- Green Tea:

we haven't beaten you over the head with the findings enough in the last year, here's a recap: Green tea fights fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. You can drink the tea-experts ideally recommend about eight glasses a day-or go the easier route and just take a supplement. Aim for 90 milligrams three times daily.

5- Fish Oil:

Most guys in their 20s and 30s aren't thinking about their hearts. But if you have a family history of heart disease, you ought to start thinking about fish oil, the best protection available against the disease. Experts recommend taking at least one to two grams a day. Be aware: This is not the time to scrimp and save money. Cheap fish-oil supplements taste like fish and can leave you hiccuping herring all day. Higher quality brands are more expensive, but they have much less of a fishy taste. There are literally thousands of pills you could be taking at any one time. Forget them. These are the five every guy should be taking in order to fight disease, counteract bad genes, and simply live as long as possible.

Best Exercise Equipment For Home Less Than $100.

Yes, you can get slim without the gym. Here, the Best Exercise Equipment For Home you need to tighten and tone right at home no matter your budget.

Basic Workout Tools for Less Than $100

1. In a Jamb:

Loop your resistance band or tubing through the Xergym Door Attachment to anchor your rows and other reps. ($4, spri.com)

2. Feather Weights:

The GoFit Flat Band Kit includes three bands of varying resistance — light (equivalent to a 5-pound dumbbell), medium (10-pound), and heavy (15-pound) — as well as a clip to attach, lengthen, or shorten them, so you can sculpt at every level. ($20,store.gofit.net)

TIP: "This is a good move to start with if you're new to bands," trainer Michelle Lovitt says: Stand with feet hip-width apart on the center of the band, holding the band's ends in each hand, arms by sides. Bend elbows by sides, curling hands up to shoulders, palms facing you; then turn palms forward and press arms overhead. Lower hands to shoulders. Repeat press. Do one to three sets of 12 to 15 reps.

3. Pump. It. Up.

For the best flat-belly workout you can get, do yourab exercises with the Firm Core Stability Ball. ($17, including a workout DVD and a pump, gaiam.com)

TIP: Pick the right size stability ball (in centimeters) for your height.

4'8" to 5'5" = 45-cm ball

5'6" to 6'0" = 55-cm ball

6'0" to 6'5" = 65-cm ball

4. It's a Stretch:

Whether you're doing push-ups or yoga poses, get a grip with this PVC-free Natural Fitness Eco Smart Yoga Mat. ($30, including a free yoga workout download, naturalfitnessinc.com).

5. Cardio Dynamo:

Melt 10 calories per minute with the nine-foot Spri Speed Rope. It won't kink or get tangled up while you jump your booty off. ($6, spri.com)

6. Easy Glider:

Celeb trainer secret weapon: Reusable 9-1/2-by-5-3/4-inch Furniture Sliders that act just like exercise disks. These work especially well on carpet and are available with foam padding to cushion hands and knees. ($15 for a set of four,bedbathandbeyond.com)

TIP: "To really work your core, do walking planks across the floor with the gliding disks," trainer Joe Dowdell suggests. Start on the floor in full push-up position with the balls of your feet on the foam side of the disks. Walk hands forward a few inches, then, keeping legs straight, drag the disks forward.

Weight Loss: How to Shed Belly Fat Without Exercising For Women.

Belly fat may be more damaging to your health than fat that is stored around the hips and thighs, warns the Harvard School of Public Health. Even if you are of normal weight, a waist size of 35 inches or greater for a woman and 40 inches or greater for a man indicates you may be more likely to develop heart disease, diabetes and some cancers. Losing belly fat requires you to lose weight. While exercise can help accelerate weight loss and contribute to overall health, you can still lose belly fat without it.

•Step 1

Reduce calories to induce overall weight loss. Eat 250 to 1,000 fewer calories below what you burn to lose between 0.5 and 2 pounds per week. Reduce portion sizes and swap out high-calorie foods for lower-calorie versions, suggests the National Heart, Lung and Blood Institute.

•Step 2

Include more dairy daily. Eat five servings of foods such as low-fat milk, cottage cheese and plain yogurt to help you lose weight from the abdomen. A 2009 study from Curtin University in Australia found that dieters who ate five servings, as opposed to three servings, of dairy daily lost more weight and belly fat in just 12 weeks.

•Step 3

Replace saturated fats with monounsaturated fats. Eat olive oil instead of butter, fish instead of fatty cuts of beef and avocado instead of cheese. A study published in the "British Journal of Nutrition" in 2003 showed that men who ate these types of fats in place of saturated fat lost belly fat after four weeks, without additional exercise or a change in total fat intake.

•Step 4 

Cut out all trans fats, found in many processed foods and commercially fried products. Do not buy products with partially hydrogenated oils or fats named in the ingredient lists. Avoid french fries, onion rings and chicken nuggets made in restaurants. Stay away from refrigerated cookie dough and biscuit mixes. Trans fat contributes to an accumulation of belly fat even in people who are following a low-calorie diet, suggests an animal study in the journal "Obesity" published in 2007. Monkeys fed trans fats as part of a low-calorie diet gained belly fat, while monkeys consuming the same number of calories without trans fats did not.

•Step 5


Moderate alcohol intake as too much can cause you to develop a beer belly. Limit extra calories taken in through non-nutritious alcoholic drinks to no more than one or two drinks per day.

Tips

• Cutting calories below the National Institutes of Health's recommended minimums of 1,200 calories daily for women and 1,500 daily for men may lead to nutritional deficiencies and stalled weight loss unless it's medically supervised. If cutting 500 to 1,000 calories daily puts you under these minimums, and you cannot exercise, simply accept a slower rate of weight loss.

How To Gain Muscle And Lose Belly Fat At The Same Time.

Feeling a little flabby? Have those new man-spanks started to look appealing to you in the department store window? Perhaps you have been making a weekly visit to the spray tanner to have your abs "contoured"? What you need to increase your muscle mass and lose some fat. But Personal Trainers and fitness experts always tell us that you cannot gain muscle and lose fat at the same time. You need to be in a calorie surplus to gain muscle, and you need to be in a calorie deficit to lose fat. Two goals that completely conflict with one another. Well there was a body transformation contest recently, where contestants followed a specific type of training and nutrition plan, and not only did they put on muscle, but they actually lost fat... at the same time. There was no "bulking up" or "cutting up" phases, just a few new training and eating techniques applied, and now the same principles that those contestants used are available to Healthy Boy readers...


It's called The Holy Grail Body Transformation Program, and it was designed by fitness expert Tom Venuto. Tom has years of training and knowledge, is a best selling fitness author, and developed and tested this program in a body transformation contest recently. In this program Tom teaches us a few new techniques when it comes to training and nutrition which is the cornerstone to putting on muscle and burning fat at the same time, and he also includes a workout program, meal plans, calorie calculator and a food database.

More info.

How To Reduce Your Skin Cancer Risk.

It's estimated that one in five people in America will develop skin cancer in their lifetime. That might sound scary, but the good news is that there are things that can be done to prevent it. In fact, it’s one of the most preventable cancers. Below are some things that men can do to reduce their risk of skin cancer:

1- Limit Your Sun Exposure:

Men only need to get about 10-15 minutes of sun per day. There have been numerous studies to confirm that people who spend a lot of time in the sun are at an increased risk for developing skin cancer. The ultraviolet rays from the sun damage the skin, which is what increases the risk of skin cancer. It is important to note that the sun’s ultraviolet rays are strongest between the hours of 10 a.m. and 4 p.m. Try to avoid prolonged exposure during those times. If you have to go out, cover up to provide your skin with some protection.

2- Use Sunscreen:

Men should always put on sunscreen before they go outside in the sun for more than a few minutes. Sunscreen helps reduce one’s exposure to ultraviolet rays. A good sunscreen is one that has a SPF of at least 15 – preferably 30; anything more than 30 provides little difference in protection (but a big difference in price). While all men who spend time outdoors are at risk of skin cancer, fair-skinned men need to be the most careful. Regardless of your skin type, reapply sunscreen every hour to ensure you’re adequately protected.

3- Seek Shade When Working Outdoors:

Some people have to spend a lot of time in the sun because they have an outside job. People who work outside need to make sure they seek shade whenever possible. Trees, buildings, umbrellas…there are tons of objects you can use to seek protection from the sun. Use these to stay cool and protected.

4- Avoid tanning booths:

Tanning should be avoided because it is just as bad as standing outside in the sun. Instead of using a tanning booth, use a tinted moisturizer. A tinted moisturizer uses natural mineral pigments and add a healthy tint to your skin; this deeper tone can help improve your skin’s overall appearance. Facial Tone Enhancer can also be used on your body but make sure it’s dry before putting your clothes on; otherwise, they might get stained.

5- Exercise Regularly:

There has been evidence to suggest that exercise can reduce the risk of skin cancer. In 2006, there was a study done where rats were exposed to ultraviolet lights. The rats were divided into two groups. One group of rats ran on a running wheel every day while the other group was sedentary. The results of the study were that rats who exercised had 32 percent fewer tumors than the rats that were sedentary. Researchers also believe that there may be a link between excess body fat and skin cancer.

Weight Loss: How To Lose Your Belly Fat Naturally And Quickly .

Gaining excess belly fat can be blamed on many things; overeating, baby weight gain and getting older are just a few. A waist measurement of 35 inches for women and 40 inches for men, regardless of your weight, is an unhealthy sign of visceral fat, according to The National Institutes of Health. To reduce belly fat naturally you will need to cut down on your calories, eat a diet rich in monounsaturated fats and exercise. With a little patience and effort, it is possible to see those abdominal muscles again.


• Step 1

Evaluate your current diet. Eating a diet high in processed, fast and sugary foods may be causing weight gain in your abdominal region. For three days, prior to beginning a belly fat-burning program, write down everything you eat in a food journal. Write down all foods and drinks you consume, even if it is just a bite or a piece of something. At the end of the three days, see where your weak spots are and figure out a replacement for them. If you notice that you consistently eat sugary snacks in the afternoon, replace them with a healthy alternative like fresh fruit or yogurt with fruit. Identifying your food weaknesses will allow you to prepare for them ahead of time and help you stick to a healthy eating plan.

•Step 2

Eat clean foods daily. Tosca Reno, author of "The Eat Clean Diet," suggests eating whole, clean foods for maximum fat-burning potential. Eating clean consists of eating fresh lean proteins, complex-carbohydrates and essential fats. Bodybuilders have used this diet to burn fat for many years. Choose proteins such as chicken, turkey, lean beef, tofu, fish, beans and legumes. Whole grains, brown rice and fresh fruits and vegetables are all excellent complex-carbohydrates.

•Step 3

Add some belly-burning fats to your daily diet. Eating a monounsaturated fatty acid (MUFA), with every meal has been proven to reduce belly fat, according to Liz Vaccareillo, author of "Flat Belly Diet." Foods that are rich in MUFAs are olives, oils, avocados, dark chocolate and nuts and seeds. Eat a variety of these good fats throughout the day in moderation.

• Step 4

Burn fat with aerobic exercise. Doing a minimum of 30 minutes of aerobic activity four to five times a week will increase your body's natural fat-burning abilities. The body burns energy from fat stores when in an aerobic state; to achieve this state, you must be in movement within your training heart rate for a minimum of 30 minutes. Choose cardiovascular exercises that motivate you and that are easy to incorporate into your weekly routine.

Step 5

Burn more fat calories with muscle. Scientists estimate that with each additional pound of muscle you will burn an extra seven kilocalories per day. Weight training two to three times a week will help increase your lean muscle fiber and your metabolism. Extra muscle also helps you work out longer and harder, producing a training effect that adds to the extra calories burned, according to Len Kravitz, PhD.

Warnings

• Always consult your doctor prior to beginning any new diet or exercise program.
• Avoid diet pills and fat-burning vitamins.

Tips

• Start your work-out program slowly.
• Mix up your abdominal exercises.