It’s no wonder that many people struggle to lose weight. There’s a lot of misinformation and myths.

Some of the myths are rooted in fact. While others seem to have been completely made up. When you know the truth, you’re able to burn fat and lose weight more effectively.

Fat Burning Myth #1 Exercise makes you eat more

Fact – While this would be a good excuse to skip a workout, it’s not true. In fact, exercise can actually suppress appetite. What may happen is that people are actually thirsty. Thirst mimics hunger when you’re dehydrated. A good glass or two of water may solve the problem. Additionally, exercise boosts metabolism so you burn calories and fat longer.

Fat Burning Myth #2 Cardio exercise only burns fat after you’ve been exercising for fifteen to twenty minutes.

Fact - You burn calories whether you’ve been sitting, sleeping or exercising. After about fifteen to twenty minutes your body switches to a different fuel source – fat. However, it’s ultimately about how many calories you burn.

If you have to choose between a short but intense workout and a moderate and long workout, choose the workout that burns more calories. This is often the more intense workout. You’re going to burn a lower fat percentage if you run for twenty minutes compared to walking. However, you’ll burn more than twice as many calories and you’ll burn more fat calories. The quick answer…always choose the workout that burns more calories.

Fat Burning Myth #3 High Protein diets help you lose weight via ketosis.

Fact - Ketosis is the process where your body uses fat as an energy source. Primarily because you’re not feeding it enough carbs for quick energy. While a high protein diet can help you lose weight it’s not a healthy approach.

Eating a high protein diet can cause liver problems. You can also suffer from other problems associated with too much saturated fat. It is important to eat a diet rich in lean protein. And protein can help you feel satisfied and full longer.

It also balances blood sugar so you have energy longer. A better approach is to eat carbs like fruits, vegetables and whole grain. Eat lean protein and exercise. You’ll burn fat and keep it off.

There are too many fat burning myths to discuss in one article. These three are some of the most common myths.

Others tend to center around detoxifying, fasting, and which food items are actually healthy or burn fat.

If you’re on a weight loss program or trying to burn fat, don’t believe everything you read or hear. If it sounds too good to be true, it probably is.

Ultimately, the key to fat burning and weight loss is to burn more than you consume.

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Exercise is great for your health. It boosts your metabolism so you burn more calories and fat.

It also helps your body release hormones that improve brain function. It prevents and reduces depression. Exercise boosts your lifespan and improves quality of life.

You’d think with all these benefits it’d be easy to get and stay motivated to exercise. It’s not. It can be really tough to get off the couch. Here are five tips and strategies to make it easier:

Find Something Fun

The truth is if exercise isn’t fun you’re probably not going to do it. Who wants to stop whatever they’re doing and torture themselves? The good news is that there’s an easy fix. Do something fun. There are lots of activities that are both exercise and fun. Make a list of activities you like. For example, do you like to dance? Play football? Box? Swim? Ride your bike? Hike?  Find an activity you love and make it part of your daily life.

Make It A Group Effort

It’s easier to get and stay motivated if you have others who are counting on you. For example, if you and a few friends join a gym and go to the gym together. You can hold your friends accountable and vice versa. It’s a great way to get and stay motivated. You can celebrate each other’s successes. You can motivate each other to push yourselves harder.

Make it Convenient & Easy

Which is easier, driving to the gym thirty minutes away or running on a treadmill in your home? Many people are seriously pressed for time and finding a way to squeeze in a trip to the gym can seem impossible.

Not to mention not nearly as interesting as going home – particularly after a long day. This is the reason home fitness equipment is such a popular market. Consider home fitness equipment, gaming systems like the Wii for fitness or DVD fitness programs.

Track Your Success

It’s incredibly motivating to set goals for fitness. Tracking your fitness helps you see what you’ve accomplished. For example, if you’re walking and running with a goal of eventually running a 5K race. Tracking how long you run each day will help you achieve your goal. You’ll be able to see what you’ve accomplished and how to plan for the future.

Vary Your Routine

It’s easy to get into an exercise rut. Simply changing your routine and your activity can prevent this from happening. Mix strength training activities with aerobic activities. Take walks. Take fitness classes from time to time. Learn a new sport or try a new fitness program to keep things fresh and interesting.

Exercise is great for you. There’s no reason it has to be difficult. With a few simple steps and some advanced planning you can get and stay motivated to work out.

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You know that green tea is great for your health. It detoxifies.

It has an abundance of antioxidants. Antioxidants help your cells because they rid your body of free radicals.

Free radicals damage cells. These are two fantastic health benefits.

However, you might be surprised to know that Green Tea can help you burn fat too.

How Green Tea Burns Fat

Okay, you know that there are antioxidants in green tea. The antioxidants in green tea specifically are polyphenols. The catechins in polyphenols have thermogenic properties. Thermogenic properties means it burns fat.

The American Journal of Clinical Nutrition found that this element of green tea boosts metabolism. It increases it by four percent within twenty four hours. That means if you drink a few cups of green tea each day you’re boosting your metabolism around the clock.

An Appetite Suppressant

Now, there’s also a unique side effect of green tea. It’s an appetite suppressant. It’s also a diuretic. Diuretic means it stimulates you to urinate. This helps you flush your body of toxins. Toxins can actually motivate your body to store fat.

With green tea then you’re actually receiving three weight loss benefits. Your appetite is suppressed. You’re flushing your body of toxins. You’re also boosting your metabolism and burning fat around the clock.

How Much Green Tea Should You Drink?

Experts seem to disagree on how much green tea a person should drink. Recommendations range from one cup to four cups a day. Consider starting with one cup each day. Make it part of your daily routine. Drink it at lunch or as part of a mid morning snack.

As you learn to enjoy green tea you may drink a few more glasses each day. Green tea can be bitter if it’s brewed too long or too hot.

Follow the package instructions. And don’t hesitate to try various types of green tea. If you head to your local Asian market you’ll likely find more green tea options than you can possibly imagine. Choose a few, steep and enjoy.

Take care to not drink green tea in the afternoon or evening. It does contain caffeine. If you’re sensitive to caffeine it can interfere with sleep. Sleep is also an important part of fat burning and weight loss. You don’t want to trade one fat burning benefit for another.

Green tea has been consumed for centuries. It’s been prescribed by eastern medicine as a cure for many ailments and conditions.

Scientists and western medicine are only now beginning to learn the powerful health benefits green tea offers. Take advantage of this ancient and delicious beverage. Improve your health and burn fat with green tea.

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There are natural fat burning remedies you can use to help the weight loss process along. Here are a few great natural fat burning remedies to try.

#1 Green tea – Green tea has long been used as an aid for inflammation. It also helps with digestion issues, boosts immunity and helps detoxify your body.

In addition to all of those wonderful things it also is a diuretic, an appetite suppressant and it helps you burn fat. A compound in the tea’s polyphenols actually raises your metabolism. You burn more calories. Drink a few cups of green tea daily.

#2 Tumeric – Tumeric is a spice found in many Indian foods. It’s also found in mustard. This spice is great for reducing inflammation in the body. When you reduce inflammation you may actually look and feel thinner.

Additionally, the curcumin in the turmeric regulates your blood sugar. This means you have even energy and no cravings for sweets and starchy carbohydrates.

#3 Vitamin D -  There have been many studies on vitamin D lately. Studies have found that people with normal levels of vitamin D lose weight faster than those who are deficient. Get some sunshine and take your D!

#4 Vitamin B – Vitamin B is essential for metabolism and cellular health. It also helps boost your mood and manage stress better. You’re in a good mood. You’re relaxed. Your metabolism is humming and losing weight is much easier.

#5 Apple Cider Vinegar - Apple cider vinegar contains acetic acid. This acid actually slows down how your body absorbs carbohydrates into your blood stream. When this happens your body may need to turn to your fat stores for energy. In addition to burning more fat, you also have a more even blood sugar levels. This means a more even level of energy, fewer cravings and weight loss.

Finally, while it’s not a “remedy” sleep is important to weight loss. When you get a good night’s sleep you have much more energy for the next day. You’re better able to manage stress. You’re able to make better decisions about your health.

Additionally, sleep is when your body regenerates. Your hormone levels drop with inadequate sleep and you wake feeling hungry, tired and craving sweets and starchy carbs.

Your metabolism may actually slow down with poor sleep too. Studies have shown that women who get poor sleep actually gain five pounds more than those who get a good night’s sleep. Experts recommend at least seven hours of sleep a night.

Losing weight and burning fat doesn’t happen overnight. However, with a few simple natural remedies, a healthy diet and exercise you can achieve your weight loss goals.

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I’ve been very interested lately on how to fight fat, not just hoping it will happen but actually being proactive on what I can include in a healthy meal AND have it fight the fat on my body.

You have to eat.

However, if you’re on a diet or trying to lose weight you want to be careful what you eat. You’ll be happy to know that there are delicious foods you can eat that will actually help you fight fat.

7 Fat Fighting Foods

#1 Eggs. An extra large egg has only 78 calories. And it’s packed with protein and nutrients. They’re filling and will keep your blood sugar even and your hunger at bay for hours. Consider scrambling one whole egg and two or three egg whites.

An egg white only has 16 calories and the extra lean protein will fill you up and keep you satisfied for hours. Combine it with a piece of whole grain toast and you have a very satisfying, fat fighting breakfast. And don’t think eggs are only for breakfast. They make a great snack or mid-day meal too.

#2 Dark chocolate. According to a study conducted by the University of Copenhagen, dark chocolate suppresses appetite. Scientists found that compounds in dark chocolate slow down your digestion. This means you feel full longer. It also curbs cravings for other not so healthy sweets. An ounce of dark chocolate has about 170 calories. Try dark chocolate that is fifty to seventy percent cacao. Any darker and it’ll likely be too dry and bitter.

#3 Whole grains. Fiber is an essential part of any fat burning diet and lifestyle. It fills you up. It burns slowly and provides you with even energy. Opt for whole grain bread or rye if you dislike whole wheat. Try whole grain pretzels, crackers and cereals.

#4 Bananas. Bananas are a super food. They’re packed with nutrients and fiber. One banana for a snack can help tide you over until your next meal. Add a little natural peanut butter to the banana and you’ll be satisfied for hours.

#5 Nuts. Nuts are a perfect snack. They’re full of heart healthy fatty acids and they help you feel full. Additionally, they’re packed with protein and yes…you guessed it, fiber. If you don’t like almonds or pistachios consider trying pine nuts. About 12 nuts are about 100 calories. (84 pine nuts equal 100 calories)

#6 Oranges. Interestingly enough the smell of citrus is an appetite suppressant. Additionally, this amazing fruit is on the list o the top most filling foods. And one orange only has 59 calories. It’s high in fiber and has zero fat.

#7 Sweet potatoes. Sweet potatoes rock! They’re packed with more nutrients than most vegetables and have more fiber than a standard potato. Additionally, they’ll keep you full and satisfied for hours.

There are many truly nutritious foods that are delicious. Try a new fruit or vegetable every week. And add these fat fighting foods to your grocery list. To your success!