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  • Program your Weight Loss in as Easy as a Week

    Program your Weight Loss in as Easy as a Week

    The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.

    The program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.

    It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.

    Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

    It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
    The first week

    The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

    By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.

    In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.

    The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

    This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

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  • What to Know About Weight Loss Products

    What to Know About Weight Loss Products

    There are a lot of weight loss products that offer that fast weight loss results, however, are these really guaranteed? Could these products live up to their assurance of a fit body?

    In US, there is an estimated 50 million people who try to lose weigh, unfortunately, only 5 per cent are successful. One thing’s for sure, beware of fraudulent claims and extreme high cost because there is no magic to losing weight.

    Samples of weight loss products in the market nowadays:

    · Diet Patch – this was already removed since 1990’s by FDA since they were proven ineffective.
    · Magnetic Diet Pills – allegedly flushes out fat, but not.
    · Guar Gum – causes internal obstruction.
    · Electrical Muscle Stimulators – no proven effect.
    · Eyeglasses that Suppress Appetite – These claims that the projected image on the retina decreases appetite. No proven fact.
    · Weight loss earrings – through acupuncture, suppresses appetite.

    There are also examples of weight loss products:

    Diet drinks that are mixed with beverages or food are used as meal substitutes. A downside of this is that once a person stopped taking the drinks, they would eventually regain the lost weight after a short period of time due to feeling of emptiness in the stomach. Another is diet supplements and medicines that also don’t work long-term. Over-the-counter pills that compose of phenylpropanolamine hydrochloride may raise blood pressure and palpitation. Ephedra on the other hand can cause serious side effects such as heart problems, seizure, stroke, and even death. E.g.:

    § Herbalife Nutritional Program – good as two meals, dieters may rely on shakes and follow artificial dieting methods and just don’t want food to work into their lives.
    § Mega-Thin 100 Formula – Its formula contains an anti-fat weapon, however, diet is not emphasized that’s why it’s concluded that it has an appetite suppressant.
    § Nestlé’s Sweet Success – recommended to take three times a day and it does not promote healthy eating habits. Weight loss is difficult to maintain once intake is stopped.
    § Ultra Slim Fast – this plan requires regular exercise but does not teach good eating habits.
    § Diet pills with Ephedra and PPA – many of these have enclosed diet plans. Slimming can come from the diet plan and not the pill intake and there are risks of adverse side effects.
    § Chitosan products – contains fibers which were taken from shellfish that may cause diarrhea, bloatedness, and gas. This will only work if a low fat diet is practiced.
    § Chromium Supplements –claim that products will lower blood sugar, body fat and cholesterol but causes anemia and even memory loss. Studies show only minimal or no beneficial effect at all.
    § Green Tea Extract Products – known as strong anti-oxidants that help lower cholesterol and triglycerides, and promote weight loss, however, the caffeine content could cause insomnia and restlessness.
    § Algae Tablets – Spirulina contains significant nutrients that can be an acceptable food when used as part of a varied diet but are very expensive.
    § St. John’s Wort Supplement – Claims that it will suppress appetite and promote weight loss but it could lead to gastrointestinal discomfort, tiredness, sleeplessness, and arouse allergic reactions.
    § Glucomannan Products – claim that two capsules before each meal decrease food absorption. Known as food thickeners but not yet proven safe or effective. Weight loss will only happen if good diet plan is followed.

    Even if you plan on using over-the-counter weight supplements or even participate in a weight loss activity, the verdict is that you still have to eat fewer calories than you burn to lose weight. When choosing a weight loss product or program, collect as much information as possible.

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  • Nutrition Notes on Weight Loss Supplements

    Nutrition Notes on Weight Loss Supplements

    More and more spend hundred and even thousands of dollars yearly on weight loss supplements in the hope of speeding up their metabolism. The main desire is to be attractive and accepted but it is becoming a more difficult goal to achieve. The fitness industry is booming but still a lot of people are unable to cut those fat in spite of all the exercise and diet efforts. In America, more than sixty per cent of adults are overweight and thirty per cent are considered obese. This is because: one, a lot of weight loss products promises unrealistic goals; two, dietary supplement manufacturers rely on the overweight person’s failure to survive; and three, the information about the supplements in the market are just written by themselves just to make a sell.

    Although the Food and Drug Administration has successfully banned illegal marketers, some products are still available. Consumers can be deceived of the labels which claims caffeine or ephedra fee not knowing that these supplements composes of other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia, and even psychological side effects.

    Other supplement manufacturers say that their products contains EGCG which is a phytochemical ingredient found in green tea. This so-called component claims to speed up metabolism but in reality poses to reduce the risk of cancer. Some studies denote that it could slightly increase the potential to burn calories and now can be found in many weight loss supplements. It has good points on the other hand since the body might conform to EGCG after a period of time. Eve the weight loss benefit could sum up to 60 to 70 calories a day. This helps prevent excessive weight gain.

    A few other significant effects of weight loss supplements is that it may contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which appears most promising, which in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat and for women, there is no fat loss at all. Thyroid supplements act as thyroid replacements help regulate and optimize the thyroid at a higher level. This they say makes the body feel like a couch potato and won’t perform the job it has to.

    Since the number one reason why people eat is because they feel hungry, there is another type of ingredient that manufacturers made which increases the feeling of being full and decreases appetite, Guar Gum. However, recent studies show that it has no meaningful benefit at all to weight loss. It is ironic that manufacturers mix Psyllium that has the reputation of reducing eating and aiding weight loss for initial studies so far do not support this claim although it helps control blood cholesterol and sugar.

    One of the latest innovations in the fat loss industry is by way of skin absorption. There’s a Cutting Gel, which is an epidril product by far the best selling in fat loss creams technology. Rub it where you want the fats cut. For now, it will seem safer to advise the age old remedies to excessive weight gain and that is to invest on walking shoes instead of diet supplements, go to the park and do brisk walking, go to the gym, and have a well balanced diet instead.

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  • What There is to Know About Diet Pills?

    What There is to Know About Diet Pills?

    According to manufacturers, diet pills use natural ingredients capable of prolonging life and containing alcohol used in medication or flavoring. One thing’s for sure, never take diet pills as substitute for cutting calories without the doctor’s recommendation. There are simple but important steps to be followed when taking diet pills:

    1.Never crush diet pills to mix in drinks or soups. Take it whole with a full glass of water.
    2.Diet pills causes a person to urinate more frequently due to its diuretic effect. This could lead to dehydration, thus, causing complications. As a pre-caution, it is best to drink eight glasses of water everyday while on diet pills.
    3.Take only the recommended dosage. Taking more than required will not help you lose weight but increase the risk of side effects.
    4.Heartbeat should be less than 86 beats per minute. Stop taking the pills if it reaches 90 or higher that is why regular checking of pulse is a must.
    5.Always follow the instructions set by the dietician and/or doctor and not only rely on what’s enclosed in the box. Also diet pills will only work as expected if diet plan is being followed.
    6.After three months, stop taking the diet pills. Common diet phenylpropanolamine is safe to use only up to sixteen weeks. Other studies show that it can cause health problems if taken under one month.

    There are two kinds of diet pills; one is the prescription only diet pills and the over-the-counter diet pills.

    Prescription Diet Pills – are drugs regulated by the Food and Drug Administration agency which side effects are monitored, maybe advertised and prescribed under certain dosages. The most popular of these is Xenical, which is licensed for long-term use. However, this too has it’s own side effects, diarrhea, oily and unexpected fecal discharge are just some. Therefore, users are advised to take a low fat diet plan.

    While Over-the-Counter Diet Pills are categorized as food substitute and are unregulated. Beware that these diet pills are not Federal authorities tested and may cause serious side effects up to and including death.

    Aside from a dietician, local pharmacists can also help in determining the pills that are safe and not for each person’s case. Just be extra careful about the so-called “natural” or “organic” ingredients. Not everything that comes from a natural source is safe. One example is Ma Huang, which is a botanical source of ephedrine known as a stimulant and being studied for potential side effects.

    Those who have or have a family history of prostate problems, thyroid disease, mental illness, high blood pressure, and heart problems should avoid taking diet supplements. The same applies to those who’ve had seizures or strokes. If someone is taking cold medicines, especially those with decongestants, diet pills should not be taken. Whether it be a prescription or an over-the-counter diet pill, the dangers are unvarying with other similar drugs which controls the brain to reduce appetite and includes chest pains, hair fall, fever, depression, and even impotence.

    And as a general rule, don’t ever try to take diet drugs if pregnancy is suspected. Persons that are allergic to sulfites and tartrazine should also avoid taking diet pills. And those who are under 18 years or over 60 years of age should consult their doctor first prior to taking any dietary drugs, especially if they rely on over-the-counter stimulants used as a replacement for increase exercise.

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  • Why Losing Weight is Good

    Why Losing Weight is Good

    There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

    The following are a few of the remarkable advantages from losing those excess weight.

    Weight loss prevents high blood pressure, heart disease and stroke

    That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

    Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

    Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

    It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

    Weight loss prevents type 2 diabetes

    Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

    Weight loss helps reduce your risk for cancer

    Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

    Weight loss reduces sleep apnea

    Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

    Weight loss reduces the pain of osteoarthritis

    When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

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  • Will You Really Lose 23 Pounds in a 3 Week Period?

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    The three Week diet system has gained popularity inside a very short space of time. This program was only developed back in 2015. It has been is actually a weight reducing plan that aims to experience more positive results very rapidly. This healthy eating plan is made this means you lose weight quickly – between 12-20 lbs within only a 3 week period – provided that you follow the diet towards the letter.

    The majority of people who start healthy eating plan are basically not able to achieve their desired goal as they give up prior to discover the results they want. Diets which aim to reduce weight by two pounds every week are all thoroughly but my motivation, like my willpower, declines pretty rapidly unless I have a compelling an opportunity to meet your weight loss goals.

    I’m not alone. Dieting for weeks with limited results demotivates people and these people tend to stop trying. This was the reason that nutritionist Brian Flatt developed all three Week Diet; a system which caused your body to lose body fat rapidly and accelerated weightloss.

    Shedding any additional fat and after that keeping the momentum to sustain your weight can be difficult the three week diet manual not exclusively tells you what needs to be done for 21 days it also informs what needs to be done using the a three week period considering the diet in order to maintain your new weight.

    So how does the Week Diet Work?The main overwhelming comprehensive 3-week diet plan happens to be the healthier food plan which consists of 4 different phases.

    Phase 1 was the most difficult for me. It lasted and get a week and such was the phase in which I lost by far the most weight. I came to be 9 pounds lighter by the end of the week.

    Phase 2 was nearly 1 day however I also lost a pound this time

    Phase 3 was from day 9 till 11. This was rather unusual and I lost another 3 pounds.

    Phase 4 was when it comes to the remaining days i.e. 12 to 21. The main target associated with this 9 day phase would be to continue losing weight while returning to better “normal” diet. I came to be another four pounds down via the end of the phase. So less drastic, but effective none the less.

    As so many weight loss diet plans are, it has been both a diet and exercise program. The movement plan is comprised of a walk daily (not too strenuous!) and an optional workout which accelerates fat.

    Phase 1 of the three Week Healthy eating plan in Action

    There’s no getting away from it. Phase 1 was hard. It’s a 3 meals each day product of any accident diet. It’s heavily restrictive in the different kinds of food, and methods of cooking I was just free to eat. Fortunately you had include unlimited quantities of some vegetables, and so I was capable of submit upon them beyond the prescribed volumes of meat and fish.

    I weighed myself each day and I really found it motivating to get access to needle toward the scales creeping down. Finally it was a reliable job. I can’t deny that I had become hungry and slightly cranky until I started to drink coffee again!

    I also implement exercises. Again, not easy, but ticking from the days separately, truly understanding that finally it was only for a short time made the difference.

    At the end of phase 1 I was beside myself with delight to see that I’d broken all previous records and lost 9 whole pounds. I remember phase 1 of your eating routine, it felt nearly impossible that I would emotionally for your whole week without cheating – and OK, I conducted cheat little. But after getting through the initial week I soon became quite elated and far thinner.

    Phase 2

    Phase 2 is basically a one day fast. Following the restriction of a given previous week it looked like this is hard, but honestly, I was just shocked to locate this was one of the easiest days on the whole program. In my opinion pursuing the previous week to the letter had set me open to success. And again I was just delighted to become another pound lighter from the following morning.

    I’d seriously tell that whenever you purchase all three Week Diet regime book just don’t skip the fasting phase. There really is a rationale for your way the a nutritious diet is built and, much to my surprise, it certainly does work.

    Phase 3

    This phase lasts 4 days and is actually undoubtedly the most unusual and counter-intuitive. So much in fact that we began to research it myself for you be sure I came to be doing the right thing! Fortunately, I discovered that it also wasn’t as wacky when I thought and there was indeed some solid science behind this phase considering the plan.

    I went to the trouble of doing find this phase quite challenging since it was the very first where I’d was required to calculate the calories I was eating. I discovered that it’s fairly easy in order to get calories values away from the internet for almost any food you could think about and then it’s just a concern of using weighing scales (more accurate than cup measures) to make sure your serving sizes are correct.

    I didn’t lose particularly as much weight when I expected on this phase, but I think it was considering that I didn’t start weighing things so that the 3rd day when I found that my previous estimates of precisely how much I should eat were far off base.

    Still, another phase, another 1.5 pounds and it also is sure to have been more had I planned it properly.

    Phase 4 – The ultimate countdown.Phase 4 happens to be the longest phase and exists for 9 days. It involves a gradual return to more than normal healthy nutrition diet. Specifically how many calories you consume daily during this phase is based upon your whole body Mass Index or BMI. There’s a section among the manual which explains how to calculate this from your body fat and height then how you can work well what you require consume in accordance with the result.

    I continued takes into consideration myself each day plus the pounds did continue to drop – albeit at a slightly slower rate. I was just pleased however to returns a highly competent normally balanced diet where no food resources were expressly forbidden (unless I’d skipped a page in the manual.

    I noticed that my belly fat was gradually disappearing and I my jeans were fitting less snugly – even after they’d just been washed! My waist had shrunk by 2 inches and I was I had the ability to tighten my belt by 3 extra holes.

    Through end of the phase, I was just another four pounds lighter.

    Does that Fast Weight loss program Succeed?

    Absolutely. I followed the 3 Week Nutritional routine and, other than a few cheats, I lost an entire of 14.5 pounds. I went to the trouble of doing most of the mandatory exercise but not much of the optional workouts. I discovered the workouts quite difficult, then again I’m in no way fit to start off with. Despite it being hard, the level of weight I lost in their normal relatively short period of time caused it to be a good idea. Surely I can have lost more if I’d planned better, exercised countless and not cheated.

    I’d a chance for getting a a handful of weeks without gaining some or all of these weight back!! Then implement whole diet again. The other time around phase 1 was much less complicated – I believe my forms was implemented into it and didn’t hand over coffee now. I didn’t lose as much weight, but I’m now 30 pounds lighter than I had become 8 months ago and for the first timers I am able to honestly say I’m satisfied with my appearance.

    The double benefit is currently I know how to sustain my weight and also if I leave mad on holiday and place throughout the few pounds, I’m sure I am able to lose them again without a lot of effort.

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    Source by Saheem Al Kindi

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  • How to Lose 10 Pounds in a Weekend

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    If you want to lose 10 pounds and have just 1 weekend to do it, then this article is for you. But before you get excited, you need to realize that this isn’t such an easy thing to accomplish and that it is going to take a lot out of you, so be ready for a challenging Friday to Sunday.

    In essence, you’ve got 3 days to lose 10 pounds. Physical exercise is probably not going to get this accomplished since you’re going to need a massive amount of workouts to burn so much weight off. A regular diet plan is also not going to work since you won’t be able to lose so much weight as fast with just any diet. Forget about pills because most of them are scams.

    You’re left with only one option I know to lose 10 pounds in 3 days: a detox diet.

    What a detox diet does is help you flush you body clean of undigested food and pollutants which has accumulated inside of you due to bad digestion, bad food, and environmental factors. You’re going to purify your body from within which can actually have additional benefit besides inducing a fast weight loss.

    A detox diet is a very low calorie diet so you shouldn’t do it for more than a few days at a time. In fact, most of the calorie consumption comes in the forms of special juices and teas which help with the detoxification process. However, as you only plan on doing this for 3 days or so, it is very possible.

    With a detox diet you may lose up to 10 pounds in a weekend. However, it needs to be said that the real challenge begins after you return to regular eating. Unless to watch what you eat and workout regularly, you can easily gain all this weight back again, so make sure to lead a healthy lifestyle from now on.

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    Source by John Davenport

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  • Weight Loss – How I Went From 340 to 199 Pounds, Part 1

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    I spent two years losing over 140 pounds the old fashioned way: proper diet and exercise. No fads. No pills. No surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.

    Almost every day I get people I haven’t seen in years coming up to me saying “Wow! You look great!” and then the next question… “What have you been doing?” That’s why I wrote this article.

    Disclaimer

    Now, of course, as a general disclaimer, I have to say that the tips I’m sharing with you here are just from my own personal experience. I’m not a professional health expert – although over the past couple of years I’ve read dozens of books, and hundreds of articles on nutrition, exercise, and weight lifting. I’m not a doctor. You should, of course, seek your own doctor’s advice before starting any kind of a weight-loss or exercise plan. I firmly believe that with the right diet and proper exercise, almost anyone should be able to lose weight and get fit safely.

    Tip 1. It’s All About Calories

    First, the bad news. Weight gain and loss is directly tied to the amount of calories you eat versus the calories you expend through exercise. What’s a calorie?

    A calorie is a unit of heat energy. Specifically, it’s the amount of heat energy required to raise 1 gram of water by 1 degree Celsius. How this relates to your body is that when you eat food, the food molecules are broken down chemically and that energy is either used by your body to perform work (like building muscle, or constructing new cells) or is stored (as fat). If you take in more calories than you burn, you will start to get fat.

    Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3500 calories in your diet this week without exercising, congratulations… you’ve just gained one pound (probably all body fat). The good news is that you can lose one pound of fat by either removing 3500 calories from your diet, or adding 3500 calories of exercise to your weekly schedule, or a combination of the two.

    What’s 3500 calories? It’s actually not much if you’re eating the wrong kinds of food. You can consume 3500 calories in one meal if you eat two Double Whoppers (1010 calories each), a King Size order of french fries (590), a King Size onion rings (600), and a chocolate shake (440). Don’t laugh… this is what I used to eat for dinner if my family went to Burger King… or something similarly outrageous.

    So the bottom line here is that if you want to lose weight, you have to create a calorie deficit. That means you have to burn off more calories than you eat. You had to eat more calories than you burned to get fat… now you have to reduce the calories to get lean. It’s that simple. In order to know how many calories you’re taking in and burning off, you need to write them down.

    Tip 2. Eat Frequently Throughout the Day

    Think of your body as a furnace. You want your furnace to burn fuel as efficiently as possible. In order for that to happen, you need to let it burn hot and steady throughout the day.

    You need to stoke your fire often to keep it burning. Keep your metabolism running all day long by eating every 3 to 4 hours. My personal tip: I eat on hours evenly divisible by 3. That means breakfast at 9am (if I’m up that early), lunch at noon, a snack at 3pm, dinner at 6pm, a snack at 9pm, and if I’m still up another snack at midnight.

    Now, I personally work late (I usually get most of my “real work” done between the hours of 10pm and 2am) but if you need to eat at different hours, that’s fine… Just take the total number of calories you’re going to eat throughout the day and divvy them up into 3-hour intervals. Keep that fire stoked! If you can’t take a break at work to eat every 3 hours, bring a protein bar with you.

    If you skip breakfast, then you’re extremely hungry by the time lunch comes around. Skip lunch, and you’re more likely to gorge yourself at dinner. Why? Your body is saying, “Hey! I need food badly!” If you feed yourself often, throughout the day, your body doesn’t go into shock, and you won’t get those wild cravings and hunger pangs when it’s time to eat.

    Tip 3. Start a Food & Exercise Journal

    Don’t just dismiss this section. I did! The first couple of times I read about doing this in fitness and weight-loss books, I said to myself, “I don’t have the time to do this.” But you know what – it really works!

    I cannot stress how important it is to write everything down that you eat. All you need is a little notebook. Make four columns: what you ate, how much of it you ate, how many calories were in it, and what time of the day you ate it. It’s that simple. Also write down any exercise or other activities that are more strenuous than just sitting around.

    Taking the time to recognize what you’re eating is the first step to losing weight. A lot of people truly don’t realize how much crap they’re eating. When I first started doing this – and writing down everything I was eating – it really opened my eyes to the volumes of junk food I was eating before. I was a slave to cookies, chocolate, chicken wings, and pizza. When I first took the time to look up the fact that a chicken wing has 150 calories in it (yes, one wing), I was astounded. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.

    Now you can get yourself one of those little calorie counter booklets from your favorite book store. Sometimes you’ll even see them in the grocery store. They’re invaluable. Once you get to know the foods you eat on a regular basis, keeping track of what you eat is really quite simple. You will gain a better appreciation for what you’re putting in your body.

    So please, please, please, take my advice and journal everything you eat. You do NOT have to do this for the rest of your life… just until you hit your goal weight. By that time, you’ll be able to keep a good mental track of what you’re eating, and you’ll be more aware of what you should eat, and how much exercise you should be getting every week.

    Also, you do not have to obsess over every little calorie! Counting your calories can be as detailed as you like. If you want to track every last celery stick, by all means do so. However, you can just round your calories off to the nearest 10, or 20. Don’t worry whether or not something contains 24 or 26 calories. In the end, it doesn’t make that much of a difference… but whether something has 100 or 200 calories does.

    The important thing… and I cannot stress this enough… is write everything down!

    Tip 4. Eat The Right Amount of Calories

    We’re not going to starve ourselves! In fact, proper weight loss is best accomplished by eating more frequently than you’re probably used to! Let me say that again: you’re going to eat more food than you are right now. You’re going to eat better food, more often, but at a lower calorie intake. If you’re like I used to be, you’re probably skipping breakfast. This means that when lunchtime comes around, you’re starving, so you probably overeat the wrong kinds of food (like pizza, wings, Chinese, etc.) for lunch – and I’ll bet it’s fast food or takeout. Then, you don’t eat anything again for six to eight hours, and pack in a monster dinner.

    Now here’s what happens: your body isn’t getting any food first thing in the morning, so your metabolism isn’t getting started. Your “calorie-burning fire” doesn’t get started in the morning, so you’re not really burning as many calories as you should be. Also, your body is saying, “uh, oh – I’m not getting any food. I better hold on to whatever body fat I can because we’re starving!” This is bad. If you don’t eat enough food, often enough, your body will basically go into starvation mode and hang on to whatever body fat it can.

    The key to unlocking your stored fat is to feed yourself enough good food so that your body doesn’t need to store any additional fat, while at the same time getting plenty of exercise and strength training to burn whatever fat you currently have and build muscle.

    There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet. Notice it’s based on your current weight and your gender. Women need fewer calories then do men. Also, if you’re a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis.

    WOMEN

    Under 130: 1000 Calories

    130-150: 1200 Calories

    151-200: 1400 Calories

    201-250: 1600 Calories

    251-300: 1800 Calories

    301-350: 2000 Calories

    351-400: 2200 Calories

    MEN

    Under 130: 1200 Calories

    130-150: 1400 Calories

    151-200: 1600 Calories

    201-250: 1800 Calories

    251-300: 2000 Calories

    301-350: 2200 Calories

    351-400: 2400 Calories

    Now here’s something that’s vitally important… you want to make sure you get enough calories every day, otherwise your body will go into “starvation” mode. You want to make sure that you eat your meals at least four times a day to keep your metabolism running. If you don’t eat, your body will go into starvation mode. It will realize that it’s not getting enough food, and will hold on to body fat. It’s important to get enough calories spaced throughout the day to keep your fire stoked. Don’t think that by starving yourself you’re going to lose weight. It will be the wrong kind of weight. Remember, your body will eat it’s own muscle tissue first before burning fat if it doesn’t have enough protein.

    Tip 5. Send Yourself to Boot Camp

    Now, if you want to jump start your body on its way to fast weight loss, here’s what you’re going to do. Ignore the charts above, and drop yourself right down to a 1000-calorie-per-day diet immediately. In addition, make sure you get at least 15 minutes of walking (or some other easy, basic, extra exercise) in every day as well.

    You will do this for exactly two weeks… no more… no less. Then, you will go back to eating the normal amount of calories as indicated on the chart above.

    It’s not going to be easy. You won’t be able to eat any junk food for these first two weeks. You can, however, eat plenty of good foods – chicken, salads, whole grain breads, etc. It won’t be easy, but once you get through it, you’ll be able to add lots of calories back in to your diet, and feel more normal again… in fact, after eating only 1000 calories for two weeks, you’ll probably have a hard time bringing yourself back up to 2000 calories (or whatever you should be at).

    Here’s why this works: dropping your calorie intake down to 1000 calories will shock your body into new eating habits. You will cleanse your body of toxins (like those monster grease burgers you’ve been eating) and get some good, healthy food in you. You will notice weight loss after the first couple of days, but you’ll be keeping your energy up by eating good foods at regular intervals. You can stop any cravings you’re having with water, or add some extra veggies in there – you can eat just about as much green vegetables as you want.

    Tip 6. Don’t Think “Fat Free” Means “Calorie Free”

    Everywhere you look, it seems that “low fat” foods abound. While there are certain low-fat or no-fat foods that we are going to eat, you don’t want to restrict yourself to a totally no-fat diet. There are certain fats that are good fats, and other that are bad fats. We’re going to want to eat good fats because they are necessary for proper health. Bad fats, however, will make you fat.

    There are tons of fad “no-fat” diets out there that have promoted the whole “low-fat” mentality. What’s happened? People are still continuing to get fat eating “fat-free” foods. They eat fat-free cookies, fat-free chips, and fat-free dairy products, yet they keep getting fatter. Why? Many fat-free foods have nearly as many calories as their full-fat versions.

    Now, you start eating “fat free” potato chips thinking to yourself that you can splurge… hey, why not? They’re “fat free.” Well, you still load on the calories with fat-free potato chips. It’s the calories that make you fat. In fact, when food manufacturers remove fat from their products, often times they replace the fat with sugar to improve the taste. Guess what… by adding sugar, they’re bringing the calorie count almost back up to where the full-fat product was.

    We need fat. Fat forms lining of the cell membranes in almost every cell of our bodies. Your brain is composed primarily of fat. If you don’t eat enough of the right kinds of fat, your brain will not get the proper nutrition to function. Eating too little fat can also reduce your testosterone levels (equally important for women as for men).

    Tip 7. Know Your Fats

    Saturated Fats are bad for you. They are found mostly in beef, milk, cheese, deli meats, butter, and some tropical oils. Saturated fats increase your risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try to eat low-fat meats like chicken and turkey without the skin, and reduced-fat dairy products. If you’re eating red mean, get the lowest-fat, leanest meat you can.

    Trans Fats are saturated fats that are extremely bad for you. You should completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are created during food manufacturing processes such as the hydrogenation of vegetable oil. They are usually found in pastries, buns, chips, doughnuts, shortening, and other such foods. If the label says “trans fat” put that product back on the shelf. If the ingredients of any product say “partially hydrogenated” anywhere on it – put it back. One example: margarine! It’s evil. It’s loaded with trans-fatty acids. Avoid it at all costs. Also avoid vegetable shortening, commercial pasties, deep-fried food, and most prepared snacks, mixes, and convenience foods.

    Studies have shown that saturated and trans fats are actually addictive and make you want to eat more. They have also been linked to all kinds of health problems from cancer and heart disease to diabetes.

    Unsaturated Fats, on the other hand, are generally good for you. These types of fats are usually found in nuts, seeds, fish, and grains. Mono-unsaturated fats, such as the types found in olive and canola oil, will actually protect your cardiovascular system from disease. These are the types of fats we’re going to load into our diet.

    – Good fats: almonds, avocado, cashews, flax oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)

    – Bad fats: butter, coconut, corn oil, cream cheese, half-and-half, lard, mayonnaise, shortening, sour cream

    Keep in mind that you need fats in your diet, but even the good fats listed above have a good amount of calories in them – so take it easy! A tablespoon of olive oil, for example, as 100 calories. Almonds (which I love to snack on) have 6 calories a piece. Nuts are a great, healthy-fat snack – but just make sure to take a small handful not the whole bag!

    Tip 8. Add Omega 3 Fatty Acids to Your Diet

    Omega fats are unsaturated fats that are not only good for you, but they’re essential for your health. Your body cannot create these fats, so you must get them totally from your diet. Omega fats are helpful for many reasons, plus they are necessary for normal cell growth and development.

    First, Omega fats are an excellent appetite suppressant. Part of the reason why people binge on “fat-free” foods is because fat is what makes your stomach “feel full.” If you aren’t eating any fat in your meal, your stomach never tells your brain that you’re full. Add a little good fat to your meal, and you’ll feel full with less food.

    Eating Omega fats helps your body to unlock stored fat so that you can use it for energy. Omega fat balances your body’s ratio of insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar from your system. If you do this too often, the insulin will block the hormone glucagon – which is another hormone that functions to help your body burn fat. Too much sugar = too much insulin = not enough glucagon = little fat burning. Plus, you are at risk for diabetes. Omega fats help to balance this ratio.

    Omega fats help to boost your body’s metabolic rate. This also helps you to burn more calories. Omega fats are the building blocks of your cells. Your cell membranes consist of Omega fats. Since they cannot be created by the body, you must get them from your diet.

    A specific fat, Omega 3 Fatty Acid, is obtained from flax seeds or flax seed oil. This will be the primary fat that we’ll add to our meals. You can use it on salads and in breads, add it to soups and yogurt. Don’t cook with it, however, as the heat will change it’s chemical properties. You will also find good doses of Omega 3 in most seafood, green leavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive, and canola oil.

    Have fish for dinner at least twice a week – and I don’t mean your beer-battered, fried haddock that the local pub serves on Fridays. Pick a fish like salmon, tuna, or mackerel. Bake or grill them – don’t fry them. They have very high concentrations of Omega 3 fatty acids in them. Add flax oil to your salads instead of fatty dressings. Snack on walnuts or almonds instead of cookies and chocolate. You will feel full sooner, and you’ll be adding essential fatty acids to your diet to help burn calories!

    Tip 9. Get Plenty of Protein

    Proteins are the building blocks for your body. You need to eat lots of protein for your body to build, repair, and maintain your muscle and other lean tissues. If you don’t eat enough protein, your body will break down muscle tissue, which is bad, to maintain itself. As a result, your metabolism will slow, and you won’t burn body fat. Unlike fat or glucose, there’s nowhere in our bodies to store protein (aside from building muscle tissue) so you have to get a lot from your diet.

    How much protein should you eat? Most people should eat about 0.4 to 0.8 grams of protein per pound of body weight. Therefore, if you weigh 200 pounds, you should be eating between 80 and 160 grams of protein per day. This isn’t hard to do. Eat two eggs for breakfast, and an 8-ounce serving of chicken for dinner, and you’re at 60 grams of protein right there.

    What kinds of protein should you eat? I like fish, chicken (white meat), turkey (white meat), soy products, beans, legumes, and eggs (whites only – yokes have a lot of fat). Soy products are a great source of protein… once you get used to the taste. I have totally switched from regular milk to soy milk. It has all the calcium, much less of the saturated fat, and none of the cholesterol of normal milk (even skim milk!)

    Eat fish twice a week, chicken twice a week, turkey once a week, a vegetarian meal once a week, and then on that seventh day, go ahead and splurge with the pork or beef… just take it easy. Just make sure you choose lean sirloin cuts. Trim off any fat. Beef has a lot of saturated fat in it (it’s marbled throughout the meat so you can’t just cut it off). Beef is the worst meat for you – as compared to the other popular meats.

    – Good protein: beans (any kind), eggs (preferably whites – yolks have a lot of fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.

    – Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.

    In part 2 of this article, you’ll read about nine more tips to lose weight.

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    Source by Richard Rost

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