More research is needed to get a conclusive answer, but some studies have suggested that eating a nutritious meal in the morning does help to kickstart your metabolism. Nutritious is the keyword here, as there’s obviously a big difference between eggs and donuts when it comes to a beneficial breakfast. It’s also been shown that going without breakfast is associated with a higher Body Mass Index. The weight aspect aside, most experts seem to be in favor of a well-balanced breakfast that includes protein, whole grain, and a fruit or vegetable.

However, the tagline "breakfast is the most important meal of the day" was actually coined by cereal companies as a marketing tactic, so it’s fair to be a little skeptical of breakfast’s supposed benefits. And what’s more, there’s some research to back up that skepticism—one recent review found no significant weight management benefits to eating breakfast.

"The key message is that if a person likes to eat breakfast, that is fine. However, there is no evidence that we should be encouraging people to change their eating pattern to include breakfast in order to prevent weight gain or obesity," Flavia Cicuttini, senior author of the review, said.

FOODS THAT INCREASE METABOLISM

So, what are foods that increase metabolism?

Well, that is an interesting topic. It needs to be answered in sections because it depends on how far you want to boost your metabolism. You can add additional metabolism boosters through specific exercises if you are able-bodied. Nonetheless, you can still effectively use foods to increase metabolism if unable to exercise.

Therefore, lets begin with food and then move on to exercise.

A. The foods that increase metabolism are specific fat burning proteins because of the excellent "thermic effect" of these foods.

B. The foods that slow down metabolism are the refined processed carbohydrates.

If you are unsure what these types of foods are, at the bottom of this answer there are page links to a list of the specific fat burning proteins, plus detailed information about the thermic effect of these foods, and a link leading to a full list of refined processed carbohydrates.

Consuming the specific fat burning proteins, and eliminating refined processed carbohydrates (apart from an occasional treat) is an important part of achieving fat loss, and optimum health.

Over-consumption of refined processed carbohydrates will slow down your metabolism and negatively affect your health.

Moreover, over-consumption of refined processed carbohydrates is a major cause of heart disease, weight gain, obesity, insulin resistance, fat accumulating around the stomach or abdomen area, type 2 diabetes, borderline diabetes, hypertension, and many other diet related conditions and diseases.

FOODS THAT INCREASE METABOLISM KEY IDEAS ABOUT NUTRITION

1. The "thermic effect" of food (how hard your body has to work to deal with a particular food)
2. The order of macronutrients your body prefers to use
3. How to boost your metabolic rate

1. WHAT ARE FOODS THAT INCREASE METABOLISM, more detailed information
2. LIST OF REFINED PROCESSED CARBOHYDRATES that slow down metabolism
3. THE SPECIFIC FAT BURNING PROTEINS, & more about the thermic effect of food
   
4. TWO MILD CARDIO EXERCISE PLANS to increase metabolism
   
5. INTENSE CARDIO EXERCISE PLAN to increase metabolism
6. FOODS THAT SPEED METABOLISM EXTRAS
7. WEIGHT/STRENGTH TRAINING exercises (used in conjunction metabolism foods) suitable for beginners or more advanced, male or female, young or old
   

• It generally is figured as a percentage of your daily caloric intake, which varies with your age, sex, and activity level. Additionally, you should pay attention to the type of fat, avoiding saturated fats, and getting your allotment mostly in unsaturated (mostly vegetable) fats and fish oils. The new USDA Food Pyramid is a pretty good and workable guide, unlike the old ones.

• Assuming you're trying to lose weight, try to shoot for 30-35 grams of fat a day, it may take a few weeks to discipline yourself down to that but it works.

• The American Heart Association recommends limiting dietary fat to 30% of total calories, however, if you are overweight, need to lower blood cholesterol or have another medical concern, you may need less than the recommended 30%. Ask your health care professional what percentage of fat is right for you.
• The average person should have about 85- 100 grams of fat per day. If you are on a diet you should have about 60 grams of fat per day.

• The United States Health Department states the following on their site: A 1,600 calorie per day diet: 18 grams of saturated fat or less, 53 grams of fat or less. A 2,000 calorie per day diet: 20 grams of saturated fat or less, 65 grams of fat or less. A 2,200 calorie per day diet: 24 grams of saturated fat or less, 73 grams of fat or less. A 2,500 calorie per day diet: 25 grams of saturated fat or less, 80 grams of fat or less . A 2,800 calorie per day diet: 31 grams of saturated fat or less, 93 grams of fat or less. Keep in mind that most women should have a diet of no more than 2,000 calories/day, men no more than 2,500/day.) If you are trying to lose weight, 30 grams of fat. If you are a young teenager about 40-65 grams of fat. Consuming more than 65 grams of fat a day is unhealthy, an adult should have 65 grams or a little less simple. Just don't eat too much and eat fats sparingly.

HOW TO BUILD MUSCLE AND BURN FAT

(suitable for men or women)

How to build muscle and burn fat? Well, the correct ways to burn fat and build muscle are through specific eating habits and specific exercises. The best overall approach involves three components:

(1) Eating specific foods
(2) Weight/Strength training
(3) Cardiovascular (cardio) exercise

Awaiting you at the bottom of this answer, are links to free lists of foods to eat and foods to avoid, choices of free cardio exercise plans, and free weight/strength training exercises/routines. These links will guide you at your own pace; clearly showing you step by step how to build muscle and burn fat.

First, on this page, let me give you an overview of the three component parts.

(1) HOW TO BUILD MUSCLE AND BURN FAT THROUGH EATING

Here's how to cut through all the confusion about correct eating.

Eat a small meal about every three waking hours. You will not be eating more food, you will simply be spreading it throughout the day. It's critical never to skip a meal, and to obtain sufficient quality protein at each meal. 'Sufficient' means at least 15 grams per feeding if you are female and at least 20 grams per feeding if you are male. Your protein should come from unprocessed (preferably organic where possible), natural sources.

To lose body fat, and for optimum health, avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Over-consumption of refined processed carbohydrates is a major cause of unwanted body fat, insulin resistance, fat accumulating around the abdomen or stomach, overall weight gain, obesity, hypertension, heart disease, type 2 diabetes and many other diet related diseases and conditions.

If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list of refined processed carbohydrates.

Replace refined processed carbohydrates with more of the so-called fat burning foods and make use of the thermic effect of fat burning foods. Drink plenty of fresh water to enable you body to process these foods. I suggest 3 quarts daily and adjusting your intake from there (unless you have a medical condition that would prohibit this).

If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a full list, and more detailed information about the thermic effect of food.

Eating this way (as outlined above) will significantly boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat. Again, remember to drink plenty of clean water. As stated earlier, I suggest 3 quarts daily and adjusting your intake from there (unless you have a medical condition that would prohibit this).


(2) HOW TO BUILD MUSCLE AND BURN FAT THROUGH WEIGHT/ STRENGTH TRAINING

Proper weight/strength training will build muscle, which is your METABOLIC FURNACE that burns additional calories 24 hours a day and not just when you are exercising. Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep.

Once you are able to train intensely, you'll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again.

Remember: you do not grow in the gym.

What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. Therefore, between sessions get plenty of rest and sleep.

As stated earlier, at the bottom of this answer, you can find page links to free exercises/routines suitable for beginners and upwards, as well as relevant information such as safety and warm-up tips.


(3) HOW TO BUILD MUSCLE AND BURN FAT THROUGH CARDIOVASCULAR (CARDIO) EXERCISE

Here are a few examples of cardio exercise:

• brisk walking on a treadmill or outdoors
• running on a treadmill or outdoors
• rowing
• cross-country skiing
• trampolining
• nordic walking
• aerobic dancing

1. FREE MILD CARDIO EXERCISE PLAN 1 (the easier plan)
2. FREE MILD CARDIO EXERCISE PLAN 2 (the slightly harder plan)
3. FREE INTENSE CARDIO EXERCISE PLAN 3
4. BEST EXERCISES TO LOSE WEIGHT
   
5. LIST OF REFINED PROCESSED CARBOHYDRATES (to avoid or strictly limit)
6. FREE FAT BURNING FOODS AND THE THERMIC EFFECT (to replace refined processed carbohydrates) and more about detailed information abut the thermic effect of food

Doing some facial or more specifically neck or chin exercises might reduce your double chin. Here are a variety of suggestions from Wiki .com

(1) Try this exercise: Press your palm to your forehead for 10 seconds while resisting with your head and neck. You should feel your neck and chin tighten. Repeat the movement with your hand on the back of your head, then on each side, with your hand cupped over your ear.

(2) Try this exercise: Lift your chin up and open and close your mouth as if you're chewing. Feel the muscles under your jaw and down the front of your neck tighten.

(3) Try this exercise: Sit up straight in an armless chair, holding the bottom of the chair with your hands at your sides, tilt your head back and alternately close your mouth pushing your chin forward and them open your mouth as wide as you can.

(4) Try this exercise: A chin exercise is to tilt your head back sitting in a chair and try to kiss the ceiling, you will feel it work under your chin.

(5) Try this exercise: Lift chin slightly upward. With flat point of index and middle fingers press against indentation (hollow) formed by the two upper nodules of the larynx located at the curve from chin to neck. Do not be concerned in the beginning as to the precise location of pressure which you will discover through practice. Regard finger pressure as the resistance against the working muscles. Now press your back teeth firmly together and while maintaining this position, press the tip of your tongue against the inside of lower front teeth (gum line) increasing pressure with the tip of tongue in 10 or more gradual and definite steps (Count to 10). Hold end position of pressure for 6 seconds (count slowly to six). Release muscle work for 10 gradual steps (count to 10). Remove finger resistance. Repeat 4 more times.

(6) Try this exercise: Slap under the chin with the back of your hand. When slapping, start gently and build up speed gradually. Do this for a couple of minutes each time, two or three times a day.

(7) Try this exercise: Exercise the muscle called the platysma whose function is to pull down the corners of the mouth and pull down the jawbone. Open your mouth wide, and then pull up your bottom lip over your bottom teeth. Move your jaw up and down as if you're trying to scoop something up with it - imagine the movement of the shovel on a digger scooping up earth or debris on a building site. Perform ten repetitions of this exercise each time, and again do this two or three times a day.

Here are other types of suggestions:

(a) Eat healthily. Eat an apple or grapes and have healthy vegetables and protein. Have a healthy snack like like a salad. Exercise lightly at first, then workout a little bit more every day that you work out. This will make you look thinner and muscular too. It will also help to get rid of your double chin.

(b) Eat a very balanced diet. Don't eat JUNK! because it will make you gain more than you trying to lose.

(c) Exercise. Whether you lift weights, run, or walk make sure you incorporate this into your daily exercise routing. Don't eat fried foots, red meat, or white bread. DO NOT eat after 6 pm. This should help.

(d) There is another way (it's simple you won't even notice it because you'll be asleep), sleep with one flat pillow. When you sleep with two or one slanted or two slanted etc. you will get a double chin. Here is a temporary way: If you hold your tongue to the roof of your mouth it will get rid of your double chin until you let it down again.

(e) You can almost hide a double chin with make-up. Purchase a bronzer or a shade darker than your natural tone [fair skin: bronzer; bronzed to tan skin: darker foundation.) Take your foundation or blush brush and place the bronzer or dark foundation under your chin.

(f) There is no easy way to get rid of your double chin. You have to lose weight all over your body first, to do so you need to eat healthy foods in the right amounts, and exercise. Please note that it is very important to exercise your entire body. Doing facial exercise to get rid of your double chin will help you only if you eat healthy foods and exercise your entire body.

(g) Alternatively, exercise and eat less if you are overweight.

There are dozens. Some good ones are:

• Ragdale Hall, Leicestershire, UK
• Champneys (several locations), UK
• Henlow Grange, Bedfordshire, UK
• Stobo Castle, Scotland, UK
• Cedar Falls, Somerset, UK
• Springs Health Farm, Leicestershire, UK
• Grayshott Spa, Surrey, UK
• Hoar Cross Hall. Staffordshire, UK
• Structure House, North Carolina, USA
• Pritikin Longevity Center, Florida, USA
• For children: Camp Kingsmont, Amherest, Massachussetts, USA
• Green Mountain at Fox Run (adult women), Ludlow, VT, USA

HOW MANY CARBS DAILY ON A LOW CARB DIET

So, how many carbs daily on a low carb diet?

Well, the usual number of carbohydrates for a low carb diet ranges from 20 to 50 grams daily. However, the answer for individuals varies according to how difficult he or she finds it to lose weight and how insulin resistant they are. Many people have a degree of insulin resistance, often without being aware of it. In which case they will gain weight very easily and find it very hard to lose weight despite their best efforts.

If the above sounds like you, then start at the low end of the carbs per day range. Experiment and discover what amount works well for you as an individual. Sometimes the carb allowance can be as high as 70 grams of carbohydrate per day. However, 70 grams is very generous for a low carb diet and usually only for those who are engaging in regular weight training and intense cardio exercise.

Get your carbohydrates from natural sources such as non-starchy leafy green vegetables, and broccoli, and low carb fruits such as berries. Unlike protein and fat, there is no minimum daily requirement of carbohydrates in order to flourish physically, or to sustain life, but they do have many beneficial phytochemicals and fiber, so eating some is fine (as long as they are unprocessed) and within your daily carbohydrates allowance.

Apart from an occasional treat, strictly avoid refined processed carbohydrates. Over-consumption of refined processed carbohydrates is a major cause of weight gain, obesity, heart disease, insulin resistance, borderline or type 2 diabetes, high blood pressure, and many other diet related conditions and diseases. For a list of these foods, use the page link, given at the bottom of this answer.

Replace refined processed carbohydrates withspecific fat burning proteins foods and make good use of the fat burning thermic effect of these foods. If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list of fat burning proteins and more detailed information about the thermic effect of these foods.

It can also help to understand your own body type. An ectomorph (thin person) can eat more carbs than an endomorph (fatter person) who can only consume very few carbs without gaining weight. A mesomorph can consume an amount in between the two. In addition, time your carbs: Consume carbs before workouts or periods of activity. However, consume less carbs during the evening.

Why?

Well, as we know, carbohydrates are a source of energy. If we consume carbs and then sleep, the body cannot adequately use up the energy consumed. Therefore, consume your carbs before high physical activity hours and keep intake very low, or nil, during low activity hours or nighttime.

Many people who have not had success on a low calorie diet find that a low carb diet works best for them. This reason for this is not only insulin resistance but also many people are addicted to refined processed carbohydrates, often without being aware of it (and admittedly they are deliciously addictive). Two recent excellent books on this subject that show you how to deal with it step-by-step, using low carbohydrate foods, and specific fat burning proteins, are Compulsive Overeating Help, and the Belly Fat Blast.


HOW MANY CARBS DAILY ON A LOW CARB DIET, SUMMARY

For the lists, charts, plans, and further information use the page links given below.

• List of Refined Processed Carbohydrates (to avoid apart from an occasional treat)
• Fat Burning Foods (to replace the refined processed carbohydrates), and more information about the fat burning thermic effect of these foods
• Carbohydrates in Fruits Chart (use as a daily guide for weight loss or weight maintenance)
• Carbohydrates in Vegetables Chart (use as a daily guide for weight loss or weight maintenance)
• How to Use the Low Carb Foods

Here are a variety of opinions and experiences (in no particular order)

1. This is coming from someone who has battled Anorexia...you will lose weight but it will be your muscle. When someone restricts their nutrition intake dramatically the body goes into starvation mode and holds onto fat and slows the metabolism. It is NEVER a good idea to only eat one meal a day. You will ruin your metabolism and be extremely tired all the time. A healthy exercise plan is the way to go and eating at least 1200 calories a day.

2. You should be eating 4-6 very small meals a day that include 'fat burning' foods if you want to really lose weigh. Eating only one meal per day would actually slow down your metabolism (your body goes into starvation mode) and this will cause you to gain weight in the long term. You can learn more about the thermic effect of eating small frequent portions of 'fat burning' foods, at the bottom of this page, listed under Related Questions.

3. Yes, one meal per day might well cause weight gain. Scientific research shows that eating one meal per day will slow down your metabolism This means that the calories you eat will be stored. Your body automatically goes into starvation or famine mode and stores calories, so that there are energy reserves, in times of severe food shortage. In this case, your body does not know that the famine is self-induced by you eating only one daily meal. Lose weight the smart way. Eat six small feedings, do cardio exercise. You will lose weight in a healthy way.

4. Every metabolism will react differently to this idea of one meal a day. However, you need to understand that if you are not getting the proper nutrition, your body will react badly. This will be worse if you are doing the one meal a day thing because your body will burn muscle tissue before it will burn fat. This will destroy your metabolism in the long term. There's a basic biological thing. Everyone has a unique metabolism, so there's no one single answer. For most people, though, if you have a normal or slightly fast metabolism, you body will be "waiting" for more food 3-5 hours after the single meal. When you do not provide it with any -- even a tiny snack -- it gets desperate and begins to "eat up" muscle, rather than body fat, to get the needed nutrition. In addition, your body begins to store fat more aggressively because it does not know when the next meal is coming. Therefore, in the end, most people will end up with poor muscle tone and extra fat in its place.

5. I ate one meal per day for 2 months and lost 12 kg. I was exercising every day too. I ate veggies, fish, or chicken. I have never felt better. I never obsessed about food but just ate once a day. I did experience some hunger pangs in the beginning. After a week I had so much energy, my skin was so clear, my concentration better than ever before and I felt so good about myself.

6. You may lose weight in the short term but positive long-term weight loss is about how much and what you choose to eat. The weight loss and skin improvement is due to cleansing. I never recommend eating less than three to five times a day (small portions that include fat burning proteins). Do not let four hours pass without eating a small plate of food. This will train you not to starve and then binge or eat out of boredom. If it's an occasion you're preparing for, don't starve yourself you may feel good but that's because your stomach is flat. Drink fluids and take supplements these help moodiness when changing diets.

7. No, eating only one meal a day is BAD for your health. You do not need to starve to lose weight. I did it, and lost 20 pounds. I eat lots of food, but the food is healthy. Just eat healthy, get your butt off the couch, lift weights, and you'll see yourself get slim and buff. It is not good to eat one meal a day because your body will think that you are starving and then you will start storing food as fat. Eat 5 to 6 small meals a day and work out. That is working for me.

8. With a goal of 10 pounds in mind, I decided to have just one meal per day. My dinner consists of 1000-1200 cal of fruit, veggies, rice/grain, legumes, tofu/seitan etc. (I'm vegan). I lost 9 lbs in 4. 5 weeks. I have no idea if this is unhealthy or healthy, but I am thrilled to have lost the weight. My husband has now been on it for 3 weeks and has lost 8 pounds.

9. I tried, this weekend, one meal - a super huge brunch. No physical outlet and 1, 5 liter water. I am feeling fit physically and very Zen in my head. For me it works and is not so hard to follow for a few days. It is better eating one correct meal a day to lose weight than following unrealistic diets that are focused on eliminating essential nutrients. I recommend a balanced one meal including all the food categories.

10. One meal a day is bad for you and it is almost impossible to fulfil all the daily nutritional requirements in just one meal. I think that the "I eat one meal a day lady" is unwise and may end up with health problems. I doubt your doctor thinks you are the healthiest person alive. The brain needs more food than one meal a day to function properly.

11. I've been eating one meal a day for over three weeks now and I have lost five pounds. I drink a lot of water and green tea (it takes your hunger away). I run for 40 minutes every day and with just one meal I feel so healthy! It takes patience and strength for the first two weeks just to get used to this type of eating, but it is worth it. When I feel hungry, I go for a walk (or run) and drink a lot of water or just take a nap.

12. Will you lose weight on one meal a day? The answer is: you might, or might not. Biologically, all you need for weight loss is a caloric deficit; that is, you need to eat less than you metabolize (burn). This is true for all living organisms; there are no exceptions on this planet. If that one meal is fewer calories than your diurnal (daily) metabolism, then you will lose weight. If that one meal is more than your diurnal metabolism, then you will gain weight. If they are equal, you will neither gain nor lose. Whether you eat once a day or 10 times a day, weight loss is dependent only on the caloric deficit. If there were an exception to this anywhere on this planet, then we could eliminate starvation, which is simply a prolonged, extreme caloric deficit. This is well understood in the diet, health, fitness and medical arenas. After this is understood, then we move on to what kind of weight are we losing, is it body fat or lean muscle mass.But that's for another discussion.

13. I have tried many ways. This is the easiest way I have lost weight. I find that I lose weight quickly when I eat only one meal a day. I can see a change in less than a week fitting into clothes (not on a scale). It is hard to get started but once you get use to it, you don't want more than one meal a day.... in fact more feels worse. I am going to start this again tomorrow since I have been stuffing my face for a month. I work out at the gym every other night.

14. I started eating one meal a day when I weighed 210 lbs. I did it for almost 2 months, felt great and lost a lot of weight. However, I had a lot of weight to lose. I suggest trying one meal per day for about a month. Then slowly add your meals back in to your diet. If you also try chewing your food for 20-25 times for better digestion. If you are a member of a gym try hula-hooping and lots of running. Getting involved in plenty of sports can also help.

15. I keep reading responses from people telling other people that they will be fine if they only eat 1 meal a day. Well, bluntly, who are they? Are they qualified? What kind of educational or professional background do they have to be able to say that? Personal experience is not enough. They have only been doing it for 2 months. They have no idea what damage they did to their body in that time. Unfortunately, that's how people are now. They will do silly things to their bodies for years and then want their weight off yesterday. Therefore, they do more silly things to their bodies like eating one meal a day. Come on people! There is a reason that specialists, physicians and nutritionists would never recommend this. And one thing I persistently tell my clientsis that it didn't take them a month to put the weight on, so don't expect miracles in a month. Wake up people!

16. As a Certified Personal Trainer and Nutritionist, I am shocked at what I am reading about eating one meal a day. I own my own personal training studio and I am also a nutritionist. I would never condone this. In fact, most of my clients come to me eating way too little and I make them eat more often and usually more calories. They all succeed! The ones who refuse to eat more may or may not lose weight. But they never like the way they look. Their body fat is usually very high so they are very flabby. Skinny is not healthy. A healthy percentage of body fat is what you should be going for. I eat at least 5 and sometimes 6 times per day personally and my body fat is around 18%.

17. It's not just about consuming less calories, it's about what kind of calories you are consuming. Also, I have to agree with the fact that those of you eating one meal a day are really messing with your metabolism. If you are young, you are going to have a really hard time losing weight when you are middle age because of the stupid things you are doing now.

18. Unless there is a medical reason for doing so (such as multiple food intolerance/allergies), do not resort to eating only one meal a day for weight loss. This will significantly slow down your metabolism, which is the opposite of what you want. Moreover, this will make weight loss increasingly difficultfor you in the future. If you wish to burn excess body fat, increase your metabolic rate. The higher your metabolic rate, the better (and the easier) you will lose (and avoid) excess body fat.

19. To increase metabolism, eat a meal about every three waking hours (5 or 6 feedings per day). You will not be eating more food; you will simply be spreading it throughout the day. Each of those five or six feedings should contain at least 15 grams of unprocessed protein (from natural sources) for a female or at least 20 grams per feeding for a male. It's important to drink plenty of clean water- at least 3 quarts daily. Among many other benefits, water will help your body to process proteins. Just by itself, eating this way, while avoiding processed (refined) carbohydrates, is one of the best ways to increase metabolism (specific types of exercise are other excellent ways)

20. How does this work? Well, in terms of its "thermic effect" protein is powerful. Protein has twice the power as either of the other two macronutrients, which are fats and carbohydrates. In other words, your body has to work harder to digest proteins than it does to digest fats or carbohydrates; this means that your body will use more calories (energy) in the process of digestion and absorption. In addition, eating sufficient protein throughout the day will keep you in a positive nitrogen balance. A positive nitrogen balance indicates that your body is building lean muscle tissue. Maintaining a positive nitrogen balance is crucial because lean muscle is your metabolic furnace that will burn extra calories 24 hours a day. Therefore, building muscle (through strength training) will increase your metabolic rate and losing muscle will slow down your metabolic rate.

21. Our body has the best adaptation mechanism . If you eat only one meal, then your body will go into starvation soon. When the body goes into starvation, it will asses its calorie expenditure. To retain a pound of muscle per day (even if you sleep 24 hours) you need somewhere around 50kcals. But fat does not need any calories to survive. So, your body will start losing muscles to compensate the calorie deficit... and you wont lose not even an oz of fat. The net result will be loss of health.

22. To learn more about the thermic effect of 'fat burning' foods, see the page links, further down this page, listed under Related Questions.

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HOW MANY CARBOHYDRATES PER DAY FOR WEIGHT LOSS?

The usual number of carbohydrates per day for weight loss ranges from 20 - 60 grams. It can vary according to how insulin resistant you may be (many people have a degree of insulin resistance, often without being aware of it). Some people can eat around 70 grams of carbohydrate per day and lose weight. However, 70 grams daily is usually only for those who are engaging in regular weight training in addition to intense cardiovascular (cardio) exercise.

Initially, it is best to use the 20 - 60 guideline and determine how strict you need to be. Experiment and discover what amount works well for you as an individual.

One of the major causes of insulin resistance, weight gain, obesity, hypertension, dental cavities, type 2 diabetes, heart disease, and many other diet related conditions and diseases, is an over-consumption of refined processed carbohydrates, These are not 'natural' carbohydrates.

Therefore, for weight loss or for optimum health, strictly limit refined processed carbohydrates (apart from an occasional treat). If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a full list.

Replace those foods with specific fat burning proteins and make good use of the thermic effect of these nutritious foods to burn more body fat. If you are unsure what these foods are, you will find a page link at the bottom of this answer leading to a list of the specific fat burning proteins, and more detailed information about the thermic effect of these foods.

Unlike protein and fats, there is no minimum daily requirement of carbohydrate either for good health or to sustain life. In other words, you would die if you ate a totally fat free or protein free diet (this is why low fat diets can be detrimental to health. However, though there is no minimum daily requirement of carbohydrates, they do have many beneficial phytochemicals and fiber so eating some is fine.

Therefore, staying within your daily carbohydrate allowance for weight loss, get your carbohydrates from unprocessed natural sources such as (preferably organic) non-starchy vegetables such as leafy green vegetables or leafy salad vegetables and low carbohydrate fruits such as berries.

For more detailed information about low carbohydrate foods, how many carbohydrates per day for weight loss, how best to use low carbohydrate diets, and examples of low carbohydrate foods, you will find an appropriate page link at the bottom of this answer.

If you are able bodied, and want to take things further to burn more body fat, or improve overall health, combine your fat burning foods and low carbohydrate diet, with fat burning exercises. At the bottom of this answer is a page link that will show you how to do this.

HOW MANY CARBOHYDRATES PER DAY FOR WEIGHT LOSS, SUMMARY

For the free lists, charts, plans, and in-depth information, to show you how to do it step-by-step, and at your own pace, use the page links given below:

1. List of Refined Processed Carbohydrates (to avoid or strictly limit)
2. Fat Burning Foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect of these foods
3. How to use Low Carbohydrate Food and Low Carbohydrate Diets
4. Take things further by using Fat Burning Foods and Low Carb Diet with Fat Burning Exercises
   
5. Carbohydrate in Fruits Chart (for weight loss or weight maintenance)
6. Carbohydrate in Vegetables Chart (for weight loss or weight maintenance)

Any for of cardio is a great exercise. This can range from jogging, walking or even mowing the lawn. Anything to get your heart rate to rise. Take the stairs instead of the elevator. Park your car in the back of the parking lot. Everything helps.

These are all good examples of cardio exercise:

• Brisk walking
• Jogging
• Running
• Cycling
• Cross-country skiing
• Minitrampolining.

For more information about how to do cardio correctly for fat burning, and for 3 free cardio plans to get you started or to advance you further (one easier plan, one harder plan, or one intense plan), see the page links, further down this page, listed under Related Questions.

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Walking, Running and Cycling like home based exercises are really good for losing your weight perfectly.
In theory you can lose weight simply by exercising more, but the foods that we have available today are so high in calories that it's almost impossible to counter a bad diet by exercising more. Working off a single cupcake will probably take you something like 45 minutes hard exercise.

So any serious attempt at weight loss has to start with controlling your intake.

When it comes to weight loss/fat burn your body doesn't care much about what you do, but it cares greatly about how hard, and for how long you go at it. Everything that gets you equally sweaty and winded for the same length of time will give the same amount of exercise and burn the same amount of calories.

If you still intend to try that route you want to do something that gets your heart rate up and keeps it elevated for pretty much a long as possible - aim for one hour or thereabouts.

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To lose weight, one exercise may not do the trick, you should do at least 3 good exercises daily. Cardio exercises are excellent.

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When done correctly, the best and fastest exercises for fat loss are cardio exercises. There are various forms of cardio exercise. For more information about how to do cardio exercises, see the page link, further down this page, listed under Related Questions.

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Push aways. Eat only half of what is on your plate and then push away from the table

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Cardio takes about 45 mintues before your start losing lots of calories. I suggest Pilate and Obliques their challenging and are a great workout.
Fat loss is best achieved by doing aerobic activity at a moderate pace.
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To lose fat you need to use up as many calories as possible, and the key to using up many calories is to get your heart rate up and keep it up for a longer period of time. Pilates and yoga aren't strenuous enough for a good burn, and strength training is too on/off to give a consistent increase in heart rate.

Long and consistent exercises, like jogging, bicycling, aerobics are much more efficient for fat/weight loss.

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Cardio activities like running are the best at increasing your daily caloric expenditure. Weight training increases your metabolism. Some people say stick with cardio, some say do a combination of cardio and weights. In the end, you just need to consume less calories than you expend.

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Cross-training is key to loosing fat. Cardio/aerobics exercises like swimming, spinning, circuit training are a great start - For workout plans and fat loss exercises.
Cross-training is key to loosing fat. Cardio/aerobics exercises like swimming, spinning, circuit training are a great start - For workout plans and fat loss exercises check out bestfatlossreview.net
Any exercise that will raise your heart rate into the fat burning zone. As long as you do this and keep your heart rate up for the duration of your exercise, you will burn fat. So using an elliptical, riding a bike, running they are all good cardiovascular work outs. Make sure you always stretch before you exercise.
well football is a great sport keep healthy and also basketball is also good my friends say that squash is good to i never played but that's to be really good ok that's my sports for you!
The best exercise workout would be zumba. It not only teaches you how to dance, you can do it with groups of individuals so that you are not alone in your workout.
Strength training is best exercise to lose weight. Your capacity to burn calories increases when you have more muscular fitness. Strength training exercises, such as squats, are also the best for losing weight because they use multiple muscle groups at the same time.
There are of course a lot of great exercises out there, for weight loss, but I would say swimming is the best kind of exercise for everything :)
I think the best way to lose weight by exercise is by doing it 5 days a week and 1 hour 30 minutes per day.

Just finished reading this free e-book "101 tips to burn belly fat" it was amazing a few tips I already knew, but I learned a hell of a lot from this 26 page pdf. It's free so I had what the heck summer is coming and got to rid of this slight beer belly here is the link https://payhip.com/b/KZYc click on the link inside the e-book after you are done to watch a free video presentation about an unusual tip on how to get a flatter belly while still enjoying the food you like

HOW MANY CARBOHYDRATES PER DAY

So, how many carbohydrates per day for an adult man or woman, Well, here are four options.

First, it depends on whether you want to lose weight. Second, it depends on whether you simply want to maintain weight. Third it depends on whether you want to gain weight, Fourth, it depends on whether or not you would like to aim for optimum health irrespective of wanting to lose weight, maintain weight, or gain weight. Therefore, this question overall is answered using sub headings.

THOSE WHO ARE TRYING TO MAINTAIN WEIGHT, OR GAIN WEIGHT

If you are NOT trying to lose weight, 130 - 230 grams are sometimes recommended. However, please note that unlike protein and fats there is no minimum daily requirement of carbohydrate for good health or to sustain life.

THOSE WHO ARE TRYING TO LOSE WEIGHT

If you ARE trying to lose weight, 20-60 grams are recommended. For weight loss, get your carbohydrates from natural sources such as (preferably organic) fresh non-starchy vegetables and low-carb fruits such as berries and avoid or cut right down on refined processed carbohydrates.

IMPORTANT HEALTH INFORMATION FOR ALL BOTH GROUPS

Refined processed carbohydrates are a major cause of heart disease, hypertension, weight gain, obesity, and many other diet related diseases. Therefore, strictly limit (apart from an occasional treat) refined processed carbohydrates. Replace those foods with the more nutritious so-called fat burning foods and take advantage of the thermic effect of food (to lose weight, maintain weight, or gain weight) .If you are unsure what these foods are, you will find a list of refined carbohydrates and a list of fat burning foods, and more about the thermic effect of food, via the page links at the bottom of this answer.

So, for the 'how many carbohydrates per day' free diets, lists and charts to show you how to do it or to take you further, see the page links listed below.

1. List of refined processed carbohydrates (to avoid or limit, apart from an occasional treat)
2. List of fat burning foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect of these foods
3. How to use the best low carbohydrate foods
   
4. Carbohydrates in fruit chart, free chart for daily use for either weight loss or weight maintenance
5. Carbohydrates in vegetables, free chart for daily use for either weight loss or weight maintenance
   

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Video: ketogenic diet; how many carbohydrates can you consume before problems occur

• To get a flat stomach you may need to reduce fat all over your body. For some people (but not all, it depends on the cause) it is not possible to reduce fat in just one part.

• Either way, you first need to eliminate or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are the major cause of insulin resistance and fat accumulating around the stomach or abdomen. Replace those foods with 'fat burning' foods. Make excellent use of the fat burning thermic effect of those foods. If you are unsure what these foods are, you will find a list of refined processed carbohydrates, and a list of fat burning foods with more information about the thermic effect of these foods, further down this page, listed under Related Questions.

• Eat smaller meals, eat more smaller meals per day, don't starve yourself, eat more fresh vegetables and fruit, drink more fresh water, have far less sugars and empty calories, less soft drinks, cakes, cookies, etc.

• Eliminate or limit refined processed carbohydrates and add cardio exercise to the dietary changes. Cardio Exercise is the best fat burning exercise. In addition, full body exercises. Get a training partner or a fitness trainer ( a very worthwhile investment - of the money you save on junk food for example). Reduce stress, Get enough sleep.

• If you are fat it won't be possible. Eliminate or strictly limit refined processed carbohydrates. Lower your calorie intake by 500 calories. Eat only healthy foods that are low in fat and low in carbs. Do cardio exercise every other day for 45-60 minutes and weight train on the other days. Give yourself a couple of days off from the training schedule on the weekends. Watch your weight and try to lose between 2-3 lbs per week.

• In addition to the dietary changes already mentioned, to flatten and tone your stomach you have to work the muscles. Do at least 50 crunches on lower and 50 on upper abdominal muscles, and add more each week. Do some research to make sure you are doing them correctly or you can injure your neck and back. You may not get a "flat" stomach, a lot of this is genetic, but you will definitely get the muscles in the best possible shape if you are doing them correctly. However, do not do this until you have lost the stomach fat. Otherwise, you will simply build muscle underneath the fat and look worse.

• I tried this method and it's worked fine but I suggest consulting your doctor before starting this diet to see if it's right for you: Do Atkins, you'll be surprised as to how much weight you lose within like the first few weeks, and most of it will come off your stomach. Incorporate cardio aerobic exercises, abdominal exercises, anything that focuses on the mid-section.

• Personally I don't care for crunches but if you do decide to do them use a weight...10 pounds. One exercise I really enjoy, I don't really know the name, but you lay on your stomach on a surface that is high enough so if you lean forward you will not touch the ground, then you lean forward and come back up, far enough up so that your back is arched and go down again, do not stop. I would say do reps of about 30.

• This might also work, try lying on your back and put both of your feet up on a high surface, then lift your butt upwards then down and just repeat that method over and over again (50 reps would do). As said earlier in these answers, do not do this until you have lost the stomach fat. Otherwise, you will build muscle underneath fat and look worse.

• Stress also plays a major role in belly fat reduction. Don't get stressed too much. For more information on losing stomach fat, check related questions and links.

• Do some form of cardio exercise such as brisk walking, jogging, running, cross-country skiing, trampolining, Nordic walking, etc., every other day. For information about how to do this, and free lists and cardio plans to get you started (one easier plan, one harder plan, or an intense cardio plan), see the page link, further down this page, listed under Related Questions.

• Engage in regular cardio (cardiovascular) exercise or cardio activity and eliminate or seriously limit refined processed carbohydrates. Refined processed carbohydrates are a major cause of fat accumulating around the abdomen and insulin resistance. In addition, refined processed carbohydrates are a major cause of many diet related diseases. Replace these foods with 'fat burning foods, and learn about the thermic effect of those foods. You will find a list of refined processed carbohydrates, and a list of fat burning foods with more about the thermic effect of foods, further down this page, listed under Related Questions.

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