Why Breakfast Is Mandatory for Rapid Fat Loss.

A balanced breakfast is necessary it you really want to achieve your rapid fat loss goals. But you get even more, more energy, concentration and performance. This is why:
Do you need any evidence that breakfast is important? A research at the University of Florida concludes that children who had a proper breakfast consistently consumed more food during the day and were less likely to gain weight. It also showed improved memory scores and attendance among them.

Not only for children!
After a night’s sleep with no food, your body must be refueled to get ready for next day’s journey. As the word breakfast means, you must break the fast your body has been through without nutrients. When you don’t have a proper breakfast, the body will try to find alternate nutritional sources in order to function properly. But, sadly, the source will not be stored fat.

A proper breakfast has other benefits too. Those who for some reason skip it will be tired, irritable, and restless; will lack concentration, strength and will not perform properly if they are working out too.

Some complain that breakfast makes them hungry later on. This means that fat burning metabolism is up and running; and the body is burning calories. Changing certain eating habits can help control almost effortlessly your hunger.

Breakfast boosts rapid fat loss.
Even though eating breakfast to lose fat seems weird, eating the right foods and the right amounts of it can even help lose weight. The calorie intake should be around three hundred and five hundred calories.

What is a good breakfast?
High fiber foods and natural fruits are the best choices. You may also include low fat yogurt, oatmeal, eggs, tortilla, deli turkey, whole wheat bread.

You may also include dried fruits, grains, nuts. But, what is important, is that even if you do not choose the healthiest breakfast, do not start the day with an empty stomach. An empty stomach will slow down your metabolism, sabotaging any rapid fat loss effort.

Some Simple Strategies for Permanent Fat-Loss

Do not trust any promises of rapid fat loss with little effort. It is just not true! The only way to lose weight permanently is changing your lifestyle to healthy habits, keeping your house properly organized; planning meals and snacks, and sleeping enough hours. These suggestions will help you not only lose weight but look and feel better too!

Organize Yourself at Home.

You home reflects you personality. A disorganized home will interfere in every aspect of your life, cooking, sleeping, resting, working out, etc. Your kitchen reflects the kind of food you eat. Organize everything so you are comfortable and efficient, and any rapid fat loss goal will be much more easily achievable.

Healthy shopping.

Healthy shopping doesn’t mean you have to pay more. The truth is that what is really expensive with no value is junk food. You can control expenses by planning a week at a time what you need for breakfast, lunch, dinner and snacks. If you plan your menu in advance, the shopping list will be predictable and easy to update. Be aware of seasonal products and any other attractive offer you can store for later use.

Cook like if you owned a restaurant.

A good restaurant cooks a lot in advance. Do this too. With a tight schedule, and if you are hungry and have something healthy in your fridge, you will just have to reheat it and enjoy a healthy meal in very little time. So cook a couple of meals in advance and have them ready for one-of-those-days. Soup, meat grilled chicken, brown rice are just some dishes that can be frozen and reheated when needed.

Make meals important for you.

Taking enough time to enjoy your meals can help your rapid fat loss effort. Doing so will let you chew the food properly, eat slowly and feel full with less food. Spend that time to share with your family, and try talking about pleasant subjects. Leave problems and arguments for other occasions. Teach your children to enjoy the best of those family meetings.

Have at hand healthy snacks everywhere.

Feeling hungry mid-morning and midafternoon between meals is absolutely normal for everyone. If you plan in advance, you should previously assembled an assortment of healthy snacks that con help control your hunger and prevent cravings. Chopped carrots, cheese squares, almond or nuts are highly satisfying. Even some dark chocolate will not spoil your efforts (and make you feel great!)

Regular Exercising.

Regular workouts keep your metabolism high and burning fat. No need to remind that frequent exercising prevents risk of heart disease, cancer, diabetes, and also makes you feel better. Try to include at least 20 minutes per day in any physical activity, and try to more every day. Don’t let your body get used to the same activity or routine.

Try to sleep enough

Sleeping is not only about physical rest. There are a lot of hormonal and mental activities that will only occur when you sleep properly and enough. Those who succeed in losing weight slowly and permanently always get enough quality sleep. Healthline magzine recommends to sleep better in 17 proven tips for better sleep. If sleeping is an issue for you, it is important for you to log your sleeping habits. Include the times you go to sleep and awaken, foods and medications that could affect your sleeping habits. Just make sure you get a good night’s sleep.

Is Coffee Good Before Your Workout?

Lots of us who work out, just for the pleasure of exercising or to optimize rapid fat loss, love to start the day with a cup of coffee. It seems to be confirmed that working out after some coffee has certain advantages.

A Spanish study published in the International Journal of Sport Nutrition found that athletes who had some caffeine before their exercise burned about fifteen percent more calories three hours after the exercise as compared to those who didn’t. The trialed amount that showed these results were based on 300 mg of caffeine for woman weighing about 70 kilograms, amount contained in 12 oz of brewed coffee.

For those of us who love coffee, it is not a vice, it is a real pleasure. And it is a metabolism booster too! And if you workout frequently, caffeine can offer great benefits to improve performance. Here are some reasons to enjoy coffee as part of a healthy lifestyle:

Improved circulation. A Japanese research compared the effects of drinking normal coffee compared to decaffeinated coffee in non regular coffee drinkers. Each subject had a five oz cup of one of those. Then after 75 minutes, each group was measured their finger blood flow. Those who had caffeinated drink showed thirty percent more blood flow than their decaffeinated counterparts. Better circulation means better flow of oxygen and nutrients to your muscles.

Less Pain. Scientists at the University of Illinois found that those who had 2 to 3 cups of coffee before a 30 minute of high intensity training perceived reduced pain afterwards. You may conclude the caffeine may help push a little more in your intense workouts, improving performance and endurance.

Improved memory: A study published at Johns Hopkins University found that caffeine enhances memory up to twenty four hours after it is consumed. The study was applied to non regular coffee drinkers. A group was given 200 mg of caffeine after looking at a series of images. A placebo was given to another group. Next day, both groups were recalled to remember the images, and the caffeinated group showed better results.

Muscle Preservation: This research was done on animals, at Conventry University. Sports scientists found that caffeine helped avoid tissue loss that occurs with aging. These results were seen in the diaphragm and skeletal muscles. These results suggest that caffeine in moderation could help preserve our muscles and somehow reduce a bit certain age related injuries.

Increased Muscle Fuel: A recent study published in the Journal of Applied Physiology found that a little caffeine after working out may be beneficial for those working out daily. What was found is that some caffeine after workout raised the glycogen level in muscles about 67 percent four hours after the workout. Glycogen is the first energy source to be burned in physical activity. This improvement can be understood as better performance in the next workout.

Also magzines like Menjournal claims that a pre-workout coffee can intensify your workout.

All these news do not mean you can drink as much coffee as possible. Here are some suggestions the enjoy coffee´s benefits:

· Control the amount: Performance enhancement with minimal side effects can be obtained with no more than 6 mg per kilogram of body weight; that is 600 mg for a 100 kg person. This is, no more than 16 oz of coffee.

· Incorporate it in healthy ways: Combine coffee with almond milk, avoid sugar, include it in a fruit smoothie, or any original idea to make it healthy too.

· Be consistent in your daily allowance. Let your body adapt to your caffeine consumption so results are stable and predictable.

· Don’t let coffee substitute water. Rapid fat loss will occur only with plenty of water supplied to yourself.

· Try avoiding coffee before bedtime. One of the basics of any rapid fat loss effort is enough sleep. Coffee can leave you sleepless, and that should not happen. If even without coffee you do not sleep properly, you should do your best to find out why this happens. Maybe it is over exercising, maybe a bad diet.

So, include coffee in your diet, but don’t overdo it. Listen to your body, and react accordingly!

Do you really think these foods are healthy?

For those of you who decided to start a rapid fat loss goal, be aware. Check out these foods that claim to be healthy but will sabotage your weight loss efforts.


They seem to be healthy because the bread is thin. But they are so big they can suffice two people. The wrap alone can have about three hundred calories, since they are usually made with refined grains, instead of dietary fiber. Don’t let the color cheat you. The green spinach one has negligible amounts of spinach, something you can confirm by reading the label.

Veggie Burgers

Real veggie burgers should be made out of real vegetables. But many frozen versions contain a lot of fillers like yeast, corn starch and other stuff to enhance flavor. Check the label and make sure each burger is less than 150 calories with 7 grams of protein at least. If it contains more than 10 grams of protein, then they are probably made with wheat gluten and soy protein instead of real vegetables.


Couscous is made mainly of semolina flour, just like white pasta. You would rather have old fashioned pasta instead. A cup of couscous can be packed with 700 calories. Choose quinoa instead. And nowdays Couscous recipes are very easily found online.

Gluten-Free Bread

Gluten free doesn’t mean low calorie or healthy either. These products are intended for those with gluten intolerance, and, to enhance flavor, these are loaded with sugar, sodium and refined grains. As they lack of whole grains, you are missing essential nutrients like fiber and vitamins. Look for whole grain breads. Orelse here is a easy recipe of gluten-free bread

Taco Salad

Taco Salad only looks like a healthy choice. These are generally served on a tortilla shell made out of refined flours and also deep fried. They are loaded with meat, sour cream and guacamole, which are high fat ingredients. Remember that having some lettuce or being called salad doesn’t mean they have to be healthy. Watch the dressing they use, which can also have a lot of fat. Order the dressing separately.

Any rapid effort requires not only workout, but carefully watching your diet too!