Protein shakes are an extremely popular adjunct to a weight loss program. In general, the human body requires up to 63 grams of protein each day. And a protein shake can be a great way to get enough protein as well as replace high calorie meals for weight loss. However, it is important that your meal replacement protein shake offers a proper balance of calories from protein, carbohydrates, dietary fiber, and all the essential vitamins and minerals your body requires.
But with the high number of protein shakes available, it may be difficult for the average consumer to choose the right product. After reviewing hundreds of products, my panel of weight loss experts and I successfully identified a number of meal replacement protein shakes we found effective and beneficial for weight loss. We took into consideration crucial factors, such as: weight-loss potential, safety, ingredient quality, taste, mixability, calories per serving, cost and customer feedback. With the information below, you’ll be able to zone in on those that make sense for you.
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
With reliable information you can trust, you’ll be able to zone in on those that make sense for you. And steer clear of those that are ineffective, inadequate or contain downright undesirable ingredients
Thursday, 26 November 2009
Best Nutrition Vitamins
You're probably wondering why we're reviewing Nutrition Vitamins on a website devoted to weight loss. Well, actually, the right nutrition vitamins can play a huge role in how quickly you can lose weight and how successful your dieting experience will be. You see, when you cut back on your food intake and your calories, you also cut back on important nutrients that your body absolutely must have to function properly. If your body doesn't get what it needs, it will make you feel hungrier and literally force you to eat more until it gets enough nutrition – and there goes your diet!
My name is Carmen, and I'm the Nutrition Vitamin guru here at WeightLossGuide.com. Now that I've emphasized how important it is to take a nutrition vitamin while losing weight, you're probably wondering how you're ever going to choose the right one. Some of them are quite outstanding, but many others lack critical elements or just go through your body without even being absorbed.
Fortunately, my research team and I have scoured the market for the best and the most popular nutrition vitamins available. Each one has been carefully evaluated according to the following criteria:
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
Luckily, from this sea of confusion, we found one Nutrition Vitamin that's a real gem. It not only met our criteria, but far surpassed our expectations! It is the safest, most effective, most complete Nutrition Vitamin we've found, and it's the perfect accompaniment to any diet pill, appetite suppressant or weight loss plan. Look below to see which one it is!
My name is Carmen, and I'm the Nutrition Vitamin guru here at WeightLossGuide.com. Now that I've emphasized how important it is to take a nutrition vitamin while losing weight, you're probably wondering how you're ever going to choose the right one. Some of them are quite outstanding, but many others lack critical elements or just go through your body without even being absorbed.
Fortunately, my research team and I have scoured the market for the best and the most popular nutrition vitamins available. Each one has been carefully evaluated according to the following criteria:
1. Ingredients/Ingredient Quality
2. Safety/Side Effects
3. Speed/Effectiveness
4. Feedback/Research
5. Value
Luckily, from this sea of confusion, we found one Nutrition Vitamin that's a real gem. It not only met our criteria, but far surpassed our expectations! It is the safest, most effective, most complete Nutrition Vitamin we've found, and it's the perfect accompaniment to any diet pill, appetite suppressant or weight loss plan. Look below to see which one it is!
Wednesday, 25 November 2009
Flaxseed Oil May Reduce Osteoporosis Risk
ScienceDaily (Nov. 25, 2009) — Animal studies suggest that adding flaxseed oil to the diet could reduce the risk of osteoporosis in post-menopausal women and women with diabetes, according to a report to be published in the International Journal of Food Safety, Nutrition and Public Health.
See Also:
Health & Medicine
* Diabetes
* Osteoporosis
* Women's Health
Plants & Animals
* Food
* Animals
* Endangered Animals
Reference
* Diabetic diet
* Hyperglycemia
* Menopause
* Glycemic index
Mer Harvi and colleagues at the National Research Center, in Cairo, Egypt, have studied the effect of diabetes on bone health and evaluated how flaxseed oil in the diet might delay the onset of osteoporosis. The researchers studied 70 female albino rats of which 30 had their ovaries removed (ovx) to simulate the post-menopausal state and experimental diabetes was present in one group of rodents.
The researchers then classified the rats as control, sham, diabetic, diabetic received flaxseed oil in the diet, ovx, ovx-diabetic and ovx-diabetic received flaxseed oil in the diet.
After two months, the team collected urine and blood samples from the rats and measured serum insulin-like growth factor 1 (IGF-1) and the bone-creating protein osteocalcin. They found that these two compounds were present at higher levels in the ovx and the diabetic ovx groups, but much lower in the non-ovx diabetic group. The concentrations of IGF-1 and osteocalcin could be raised to normal levels by adding flaxseed oil to the diet.
The team also found that the levels of deoxypyridinoline in the urine were raised in the diabetic group. Deoxypyridinoline is normally present in healthy bone and its presence in urine is a specific marker for bone resorption associated with osteoporosis. Levels of this marker compound fell when the rats were given flaxseed oil.
The team concludes that diabetes has a more pronounced effect on bone health than ovariectomy and so may suggest that diabetes in post-menopausal women may also be a greater risk factor for osteoporosis than the decline in sex hormones associated with the menopause. However, their results suggest that flaxseed oil has a beneficial effect on bone mineral density and reduces markers associated with osteoporosis, suggesting that this dietary supplement could be beneficial to women with diabetes in reducing their risk of osteoporosis.
The team explains that the presence of so-called "n-3 fatty acids" in flaxseed oil may play a role in protecting the processes of matrix formation and bone mineralization, which are apparently compromised by diabetes and the menopause. "We recommend further investigations using animals and humans to confirm the effect of using dietary flaxseed oil to improve bone health and to prevent osteoporosis," Harvi and colleagues conclude.
See Also:
Health & Medicine
* Diabetes
* Osteoporosis
* Women's Health
Plants & Animals
* Food
* Animals
* Endangered Animals
Reference
* Diabetic diet
* Hyperglycemia
* Menopause
* Glycemic index
Mer Harvi and colleagues at the National Research Center, in Cairo, Egypt, have studied the effect of diabetes on bone health and evaluated how flaxseed oil in the diet might delay the onset of osteoporosis. The researchers studied 70 female albino rats of which 30 had their ovaries removed (ovx) to simulate the post-menopausal state and experimental diabetes was present in one group of rodents.
The researchers then classified the rats as control, sham, diabetic, diabetic received flaxseed oil in the diet, ovx, ovx-diabetic and ovx-diabetic received flaxseed oil in the diet.
After two months, the team collected urine and blood samples from the rats and measured serum insulin-like growth factor 1 (IGF-1) and the bone-creating protein osteocalcin. They found that these two compounds were present at higher levels in the ovx and the diabetic ovx groups, but much lower in the non-ovx diabetic group. The concentrations of IGF-1 and osteocalcin could be raised to normal levels by adding flaxseed oil to the diet.
The team also found that the levels of deoxypyridinoline in the urine were raised in the diabetic group. Deoxypyridinoline is normally present in healthy bone and its presence in urine is a specific marker for bone resorption associated with osteoporosis. Levels of this marker compound fell when the rats were given flaxseed oil.
The team concludes that diabetes has a more pronounced effect on bone health than ovariectomy and so may suggest that diabetes in post-menopausal women may also be a greater risk factor for osteoporosis than the decline in sex hormones associated with the menopause. However, their results suggest that flaxseed oil has a beneficial effect on bone mineral density and reduces markers associated with osteoporosis, suggesting that this dietary supplement could be beneficial to women with diabetes in reducing their risk of osteoporosis.
The team explains that the presence of so-called "n-3 fatty acids" in flaxseed oil may play a role in protecting the processes of matrix formation and bone mineralization, which are apparently compromised by diabetes and the menopause. "We recommend further investigations using animals and humans to confirm the effect of using dietary flaxseed oil to improve bone health and to prevent osteoporosis," Harvi and colleagues conclude.
Tuesday, 24 November 2009
The Truth About Weight Loss and Weight Loss Programs
Millions of people try to lose weight every year.
Some opt fot the harsh speedy techniques.While Others
look to change bad habits. Here at SkinnyASAP you will
find that our purpose is
to be an objective voice in
defeating the battle of the bulge.
We tell it the way we see it. If we think a weight loss
program doesn't measure up, that is how we report it
regardless how slick the companies marketing and
celebritiy endorsements are.
Diet Plans are a dime a dozen.
All you need to do is go to a bookstore and you will
literally find
thousands of books in the diet section
that all promise to help you lose weight. The problem
is that weight loss is not that complex.
Weight Loss is not an easy task. Likewise, it does not have to be impossible or treachorous either.
We have reviewed over 2000 leading weight loss pills to make your job easier. We also have lots of
Healthy Recipes to make the journey that much more enjoyable and tasty.
We are huge proponents of
Healthy Weight Loss.
What we mean by that statement is that we have discovered that many weight loss programs are
actually harmful to your health. If you focus on our advice you will hear us say over and over
again, that you need to get your body in motion to increase your metabolism, change your diet
and focus on good solid nutrition. Weight Loss Information is everywhere you look online.
However, the question we ask is how much of it is actually beneficial and will help you should
those unwwanted pounds. Our Weight Loss Tips are simple yet effective.
For example, were you aware that MonoSodium Glutamate (MSG) which the authorities claim is a preservative is
actually an excitotoxin which means that it tricks the brain into thinking you are hungry.
We do a lot of research on health and nutrition and nothing makes us angrier than the food industry intentionally,
producing food that causes you and I not only to be addicted to it, but makes us fat!
They do this by adding MSG to just about everything we eat! The challenge is finding foods that do
not have MSG in them. Several members of SkinnyASAP have actually lost over 20+ pounds in a relatively short
period of time by simply eliminating MSG from their diets completely.
That is the type of common sense aadvice that we endorse here at SkinnyASAP.
If you want to know how to lose weight fast you will definitely find answers here at SkinnyASAP.com.
While there are various kinds and combinations of weight loss programs to choose from, the most effective diet plans are the combination of a healthy diet and exercise.
Although, there are some myths we should be suspicious of following:
Believing that eating a little less and going on a diet will get the results you seek.
If it sounds too good to be true it probably is. You did not pack on those extra pounds overnight.
Don't expect a miracle pill to be the answer.
Dieters should not be focused on the pounds but on what is actually lost. Losing water and muscle weight is not
desirable.
During the dark age of dieting, people assumed that all they needed to do to get rid of excess weight was to eat
less. Focus on some of the suggestions in our healthy weight loss and healthy diets section and you will be on
the right track. Fast Weight Loss can be a surefire sign on future health problems.
You can lose weight quickly if you focus on the basics which are increasing your metabolism, exercise and good
nutrition. Starvation diets simply do not work. They usually can accomplish a desired objective for the short term
but are known for creating a yo-yo effect where the weight gain returns faster and furious.
Attempting 100% perfection on your nutrition program all the time is a sure fire recipe for failure.
If you have a strict time frame for fat loss, then this is okay, but for most folks, it's a disaster that's just waiting to
happen. Nutrition for weight loss doesn't mean starvation or deprivation but moderation. We don't have to give up
the foods we love and enjoy. It's okay to include modest amounts of treats in our nutrition plan.
The important hting to remember is that Weight Loss Supplements are only one part of the equation.
If you think that you will shed all of those unwanted pounds by simply ingesting a pill you will be sorely
disappointed.
However, if you are looking for a supplement to aid in the losing excess belly fat and you simultaneously
engage in excercise, cleansing and good nutrition you have solid science to assist you in reaching your weight
loss goals.
Some opt fot the harsh speedy techniques.While Others
look to change bad habits. Here at SkinnyASAP you will
find that our purpose is
to be an objective voice in
defeating the battle of the bulge.
We tell it the way we see it. If we think a weight loss
program doesn't measure up, that is how we report it
regardless how slick the companies marketing and
celebritiy endorsements are.
Diet Plans are a dime a dozen.
All you need to do is go to a bookstore and you will
literally find
thousands of books in the diet section
that all promise to help you lose weight. The problem
is that weight loss is not that complex.
Weight Loss is not an easy task. Likewise, it does not have to be impossible or treachorous either.
We have reviewed over 2000 leading weight loss pills to make your job easier. We also have lots of
Healthy Recipes to make the journey that much more enjoyable and tasty.
We are huge proponents of
Healthy Weight Loss.
What we mean by that statement is that we have discovered that many weight loss programs are
actually harmful to your health. If you focus on our advice you will hear us say over and over
again, that you need to get your body in motion to increase your metabolism, change your diet
and focus on good solid nutrition. Weight Loss Information is everywhere you look online.
However, the question we ask is how much of it is actually beneficial and will help you should
those unwwanted pounds. Our Weight Loss Tips are simple yet effective.
For example, were you aware that MonoSodium Glutamate (MSG) which the authorities claim is a preservative is
actually an excitotoxin which means that it tricks the brain into thinking you are hungry.
We do a lot of research on health and nutrition and nothing makes us angrier than the food industry intentionally,
producing food that causes you and I not only to be addicted to it, but makes us fat!
They do this by adding MSG to just about everything we eat! The challenge is finding foods that do
not have MSG in them. Several members of SkinnyASAP have actually lost over 20+ pounds in a relatively short
period of time by simply eliminating MSG from their diets completely.
That is the type of common sense aadvice that we endorse here at SkinnyASAP.
If you want to know how to lose weight fast you will definitely find answers here at SkinnyASAP.com.
While there are various kinds and combinations of weight loss programs to choose from, the most effective diet plans are the combination of a healthy diet and exercise.
Although, there are some myths we should be suspicious of following:
Believing that eating a little less and going on a diet will get the results you seek.
If it sounds too good to be true it probably is. You did not pack on those extra pounds overnight.
Don't expect a miracle pill to be the answer.
Dieters should not be focused on the pounds but on what is actually lost. Losing water and muscle weight is not
desirable.
During the dark age of dieting, people assumed that all they needed to do to get rid of excess weight was to eat
less. Focus on some of the suggestions in our healthy weight loss and healthy diets section and you will be on
the right track. Fast Weight Loss can be a surefire sign on future health problems.
You can lose weight quickly if you focus on the basics which are increasing your metabolism, exercise and good
nutrition. Starvation diets simply do not work. They usually can accomplish a desired objective for the short term
but are known for creating a yo-yo effect where the weight gain returns faster and furious.
Attempting 100% perfection on your nutrition program all the time is a sure fire recipe for failure.
If you have a strict time frame for fat loss, then this is okay, but for most folks, it's a disaster that's just waiting to
happen. Nutrition for weight loss doesn't mean starvation or deprivation but moderation. We don't have to give up
the foods we love and enjoy. It's okay to include modest amounts of treats in our nutrition plan.
The important hting to remember is that Weight Loss Supplements are only one part of the equation.
If you think that you will shed all of those unwanted pounds by simply ingesting a pill you will be sorely
disappointed.
However, if you are looking for a supplement to aid in the losing excess belly fat and you simultaneously
engage in excercise, cleansing and good nutrition you have solid science to assist you in reaching your weight
loss goals.
Tuesday, 17 November 2009
Night Eating and Weight Loss
Do you consume 50% or more of your food after 6pm? Do you also struggle with stress and weight loss?
Night Eating Syndrome (NES) is a pattern of eating behavior that is quite common for people with demanding work who struggle with weight. It may surprise you to know that NES is actually a field of study. There is quite a bit of research on this pattern of eating and its effects. Fortunately, there are a few easy adjustments you can make that will substantially help the problem.
NES is typically characterized by a lack of hunger in the morning, difficulty sleeping, and frequent high stress during the day and consuming a disproportionately large number of calories in the evening.
The effects of NES are difficulty with weight loss, depression, reduced daytime hunger, strong nighttime cravings for carbs and even low self-esteem.
In short, NES is a distinct pattern you get into that makes weight loss very difficult. In fact, it is not uncommon for people seeking weight loss to have NES as the underlying reason for weight gain.
Recently we reported on the relationship between stress and carbs in the evening. Intake of carbs during the evening promotes increased serotonin, which serves acts as an opiate. Frequent evening binging on carbs is a component of NES, but in order to adequately address the problem we have to expand our scope beyond what happens in the evening to really address your entire day.
You can break the pattern of night eating syndrome and you can do it quite easily if you will commit to a 2-day period of specific actions.
Breaking Night Eating Syndrome
NES is a weight gain pattern. The trick in breaking it is to get into a weight loss pattern. Here is the protocol.
Day 1:
Our goal is for you to wake up hungry the following day. Hunger is tied to your waking fasting glucose. To do this, we have to knock out carb consumption in the evening.
At 3pm take 1-2 large scoops of Whey Concentrate with a liquid fat.
I suggest our Lean Complex with Eicosoid70 because we've jiggered the amino ratios in Lean Complex to promote dopamine so it nukes hunger and it uses WPC80 (80% Whey). If you don't use ours, whatever you do, don't go for a cheap brand. They tend to use WPC30 (30% Whey) in the cheap brands.
At 6p repeat this.
For dinner, eat a 5-ounce portion of turkey with a salad - NO OTHER CARBS!
If you get the munchies beyond dinner repeat the Lean Complex Eicosoid70 pattern instead of carbs. The fats will help you sleep and keep your blood sugar low.
Our goal is for you to wake up hungry, so don't overeat at night.
Day 2:
You should wake up hungry. The following morning eat a huge breakfast. Eat 1 cup of oatmeal with honey, 2 whole eggs and 3 egg whites and 1 piece of whole grain and 1/2 cup cottage cheese.
It's essential that you eat a huge breakfast. We need to get you full at breakfast. This will carry you the rest of the day and greatly influence your evening meal.
Repeat the routine at 3pm of whey concentrate and repeat the dinner routine and breakfast the following morning.
If you follow this exactly, what you will do is put your body in a pattern of waking up hungry. This is the key.
Continue to eat a larger breakfast and use whey concentrate with liquid fat in the afternoon. Avoid sugary carbs at night. Following this routine, you will weight loss will kick in, primarily because you are not eating most of your calories at night
Night Eating Syndrome (NES) is a pattern of eating behavior that is quite common for people with demanding work who struggle with weight. It may surprise you to know that NES is actually a field of study. There is quite a bit of research on this pattern of eating and its effects. Fortunately, there are a few easy adjustments you can make that will substantially help the problem.
NES is typically characterized by a lack of hunger in the morning, difficulty sleeping, and frequent high stress during the day and consuming a disproportionately large number of calories in the evening.
The effects of NES are difficulty with weight loss, depression, reduced daytime hunger, strong nighttime cravings for carbs and even low self-esteem.
In short, NES is a distinct pattern you get into that makes weight loss very difficult. In fact, it is not uncommon for people seeking weight loss to have NES as the underlying reason for weight gain.
Recently we reported on the relationship between stress and carbs in the evening. Intake of carbs during the evening promotes increased serotonin, which serves acts as an opiate. Frequent evening binging on carbs is a component of NES, but in order to adequately address the problem we have to expand our scope beyond what happens in the evening to really address your entire day.
You can break the pattern of night eating syndrome and you can do it quite easily if you will commit to a 2-day period of specific actions.
Breaking Night Eating Syndrome
NES is a weight gain pattern. The trick in breaking it is to get into a weight loss pattern. Here is the protocol.
Day 1:
Our goal is for you to wake up hungry the following day. Hunger is tied to your waking fasting glucose. To do this, we have to knock out carb consumption in the evening.
At 3pm take 1-2 large scoops of Whey Concentrate with a liquid fat.
I suggest our Lean Complex with Eicosoid70 because we've jiggered the amino ratios in Lean Complex to promote dopamine so it nukes hunger and it uses WPC80 (80% Whey). If you don't use ours, whatever you do, don't go for a cheap brand. They tend to use WPC30 (30% Whey) in the cheap brands.
At 6p repeat this.
For dinner, eat a 5-ounce portion of turkey with a salad - NO OTHER CARBS!
If you get the munchies beyond dinner repeat the Lean Complex Eicosoid70 pattern instead of carbs. The fats will help you sleep and keep your blood sugar low.
Our goal is for you to wake up hungry, so don't overeat at night.
Day 2:
You should wake up hungry. The following morning eat a huge breakfast. Eat 1 cup of oatmeal with honey, 2 whole eggs and 3 egg whites and 1 piece of whole grain and 1/2 cup cottage cheese.
It's essential that you eat a huge breakfast. We need to get you full at breakfast. This will carry you the rest of the day and greatly influence your evening meal.
Repeat the routine at 3pm of whey concentrate and repeat the dinner routine and breakfast the following morning.
If you follow this exactly, what you will do is put your body in a pattern of waking up hungry. This is the key.
Continue to eat a larger breakfast and use whey concentrate with liquid fat in the afternoon. Avoid sugary carbs at night. Following this routine, you will weight loss will kick in, primarily because you are not eating most of your calories at night
Resistance Training and Spot Reduction of fat
If someone tells you there is no such thing as spot reduction of fat, you can tell him or her evidence is not conclusive one way or another. A new study from the University of Connecticut murk’s up the issue a bit further.
The study examined under the skin fat measurements in 104 subjects (half men, half women) utilizing resistance training on one arm.
The results varied by gender and how fat was measured.
When measuring subcutaneous fat by skin fold, the men showed a clear decrease in fat on the resistance trained arm, the women also showed a decrease, but not as significant.
When measured by MRI, there was a generalized loss of fat, but not spot reduction.
The results of the study were in general inconclusive one way or another. Further study will hopefully narrow down the issue.
What the study does show from skin fold measurements is that resistance training gives you skin tightness, either from fat loss or increased muscle volume.
The study examined under the skin fat measurements in 104 subjects (half men, half women) utilizing resistance training on one arm.
The results varied by gender and how fat was measured.
When measuring subcutaneous fat by skin fold, the men showed a clear decrease in fat on the resistance trained arm, the women also showed a decrease, but not as significant.
When measured by MRI, there was a generalized loss of fat, but not spot reduction.
The results of the study were in general inconclusive one way or another. Further study will hopefully narrow down the issue.
What the study does show from skin fold measurements is that resistance training gives you skin tightness, either from fat loss or increased muscle volume.
Tuesday, 10 November 2009
How To Lose 50 Pounds Fast
To lose 50 pounds is never an easy thing to do. But people have done it before you, so it’s entirely within your power. I say this only to be straight with you: it’s not going to be easy for you, but you can succeed if you set your mind to it. I can only suggest a way in which you can do it.
To lose 50 pounds fast, you need a diet which will provide a fast and continuous weight loss. Fast because you want to get thin as soon as possible, continuous because it takes time to lose 50 pounds. To do so, you need a diet which will work in the long term and not just in the short term. That’s why you need to be extra careful when choosing a diet to follow, since most diets will only work short term and not long.
To lose 50 lbs as fast as possible, I recommend a diet called Fat Loss 4 Idiots. Why do I make this recommendation? Because this diet provides a fast and continuous weight loss, just as we decided you need in order to achieve your goal.
How does this diet work? Fat Loss 4 Idiots is an online diet, which means that you download it to your computer. You get an ebook with diet tips and guidelines for you to follow, and a unique menu generating software through which you get a personal menu which is based on foods selected by you. The reason it’s called Fat Loss 4 Idiots is that you just need to stick to the menu (which has 4 meals each day) in order to succeed. It’s so simple an idiot can do it.
Fat Loss 4 Idiots is based on the Calorie Shifting diet method. This is a scientific method by which you maintain a high metabolic rate by eating different types of calories throughout the day. That way your metabolism remains running high, unlike many other diets which cause the metabolism to slow down.
How much can you lose with this diet? The diet says you can lose 9 pounds every 11 days. I say that even if your lose 6-7 pounds in that time frame, you should be very happy. According to this weight loss rate, you can expect to lose 50 pounds in as little as 4 months which is very impressive.
I hope I’ve given you something to consider when you ask yourself how to lose 50 pounds fast. I wish you the best of luck.
To lose 50 pounds fast, you need a diet which will provide a fast and continuous weight loss. Fast because you want to get thin as soon as possible, continuous because it takes time to lose 50 pounds. To do so, you need a diet which will work in the long term and not just in the short term. That’s why you need to be extra careful when choosing a diet to follow, since most diets will only work short term and not long.
To lose 50 lbs as fast as possible, I recommend a diet called Fat Loss 4 Idiots. Why do I make this recommendation? Because this diet provides a fast and continuous weight loss, just as we decided you need in order to achieve your goal.
How does this diet work? Fat Loss 4 Idiots is an online diet, which means that you download it to your computer. You get an ebook with diet tips and guidelines for you to follow, and a unique menu generating software through which you get a personal menu which is based on foods selected by you. The reason it’s called Fat Loss 4 Idiots is that you just need to stick to the menu (which has 4 meals each day) in order to succeed. It’s so simple an idiot can do it.
Fat Loss 4 Idiots is based on the Calorie Shifting diet method. This is a scientific method by which you maintain a high metabolic rate by eating different types of calories throughout the day. That way your metabolism remains running high, unlike many other diets which cause the metabolism to slow down.
How much can you lose with this diet? The diet says you can lose 9 pounds every 11 days. I say that even if your lose 6-7 pounds in that time frame, you should be very happy. According to this weight loss rate, you can expect to lose 50 pounds in as little as 4 months which is very impressive.
I hope I’ve given you something to consider when you ask yourself how to lose 50 pounds fast. I wish you the best of luck.
10 Tips For Faster Weight Loss
Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
10 Tips For Faster Weight Loss
Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
8) Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
Sunday, 8 November 2009
How to Lose Weight Fast
Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.
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Steps
1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
* Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .
* Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
* Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!
6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
* Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.[3]
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
Ads by Google
Pembakar Lemak Terbaik?
Ingin Cepat Menurunkan Berat Badan? Download Panduan Diet Gratis!
www.DennySantoso.com/PembakarLemak/ Lose 10 lbs in 5 days
Super detox and shock your fat loss fatburner slim pomegranate $16.99
www.divabuy.com Start Losing Weight Today
Food Diary, Workout videos, Advice, Community & Support. Join For Free
www.feelfit.tv Lose Weight Quickly
Proven To Lose Fat & Inches Easily Short, Fast Workouts That Work!
www.advancedfatloss.com
Hide these ads
Show Ads
Steps
1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
* Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .
* Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
* Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!
6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
* Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.[3]
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
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