The Best Known Weight Loss Method

here are many weight loss products, methods and techniques available to choose from. Most of these procedures and methods carry lots of side effects. Most of the people complain that these methods do not work at all. Yes, it is a fact that most of the weight loss products and methods do not work. But nothing to worry for because today you will going to find out the best weight loss method that actually works. It will help you in reducing weight quickly and above all, it will not cost you a single penny.

So here we go.
The whole method has been divided into three phases, and in order to get most out from this method, you must follow all the three steps simultaneously.

Step-1
Start doing exercise. If you do not have time to do exercise (as most of the people do not find time), start walking. Include walk in your daily routine. You can walk anywhere. It is strongly recommended to walk at least a mile every day and gradually add miles.
I hope you will find this step very easy and you wouldn't be having any problems following this step.

Step-2
Now here comes the difficult part but I will try to make it simple and easy for you. At this stage you need to focus on your diet. You do not have to cut off anything. Here are a few things you need to do:

- Add more food items to your diet preferably healthy food items. No need to change your eating habits or eating schedules. Keep eating whatever you eat, just add a few more things to the list.

- What you need to add to your diet? Well, add fruits, vegetables, soups, juices, water, calorie-free beverages, salads and everything that has fewer calories.

- Meantime, stick to low-calorie and low-carbohydrate. I know this seems to be hard but there is no alternate. If you will keep on taking carbohydrates, you cannot lose weight.

- Drink 8 to 10 glass of water every day in winter. In summer, drink 15 to 20 glass of water per day. Drink one glass of water before meal.

Step-3
Finally, start using a weight loss supplement - a healthy one. Please make sure that weight loss supplement/product that you use contain raspberry ketone because it increases the metabolism process. Or you can simply use raspberry ketone powder but in that case, you have to stick to raspberry ketone dosage and make sure you do not take more of it.
This is all. Stick to this three-step method. You will see results after a week or so. If you wish, you can omit step-3.

Try raspberry ketone supplement to reduce weight quickly.

Article Source: http://EzineArticles.com/?expert=Sabih_Javed

Weight Loss Tips - The Top 10

op 10 Weight Loss Tips

Losing weight and keeping it off isn't difficult - all you need is a few changes and the motivation to get you started. Not sure where to begin? Have a look at these great tips for easy weight loss...

1) Keep a Food and Exercise Diary
This is a great way of keeping track of your foods, drinks and how much you have worked out over a week. Be honest with yourself and write down everything - even if you have a bad day.

2) Exercise to Maintain Weight Loss
Exercise helps you burn fat and calories and also helps boost your metabolic rate, even when you're resting so try to work your way up to doing a 30 minute workout 5 days a week.

3) Measure Food Amounts at Home
Weigh out foods and don't eat too much of the 'wrong' thing. For example if a recipe tells you to use
2tbsp dressing, don't go over this as a few more excess measurements all adds up to excess calories.

4) Still Eat Foods you Like
Have a rare treat so that you don't feel too deprived - just don't let a small treat turn into a big binge of crisps, chocolate, alcohol and fast food - you'll destroy all the hard work you've put in!

5) Think Long Term - Not Short Term
Losing weight fast is what everyone wants, but losing weight slowly actually allows your body to adjust and keep weight off for longer. Set goals for losing weight but think of it as a long term venture.

6) Savour Your Food
When you eat - enjoy it! Chew and enjoy the textures and flavours of your food - this will keep you fuller for longer and will reduce the likelihood of you reaching for the unhealthy snacks later.

7) Increase Workout Intensity
As a beginner you may be able to manage short workouts 2-3 times a week. Find the time to exercise and gradually increase your workout program to help you keep the weight off.

8) Keep Motivated
Buy yourself treats such as new clothes to celebrate your weight loss, work towards your goals such as having energy to play in the garden with your children - anything that keeps you motivated.

9) Weigh Yourself Once a Week
Weighing yourself everyday is a bad idea - weight fluctuates when muscle mass etc is varying. Have a weekly weigh in (i.e. on Monday morning before breakfast) and use it as motivation for the next week's weight loss.

10) Enjoy Your Workout!
Performing the same workout day after day means that your body gets used to it, therefore making it less effective each time you do it. Varying your workout keeps it exciting and if you're enjoying it, you're more likely to put more effort in. Go cycling, swim, do dance classes, play football in the park, go jogging and mix up your workout regime and your body will continue to burn fat.
Try out these 10 simple tips and you'll not only be able to lose weight but also keep it off!

Bio box

Hi I am Gary Abernathy author of this article and many more. I am an avid Health and fitness nut. I have had a weight problem all my life up to about 5 years ago, When I finally done something about the weight problem. I now write articles such as this one, and have a web site set up so that people can read more interesting articles about weight loss. Please go to this link and check it out. http://losingweighttobehealthy.com

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Fast Weight Loss Dieting - Shouldn't I Just Decrease My Calorie Intake To Lose Weight Fast?

Speed. That's typically the first word that comes to the minds of many who are looking to get in shape. Fast weight loss dieting is something that many want to do, but don't really understand what truly will work quickly... WITHOUT the negative consequences.

That being said, one of the most common approaches to lose weight fast is to simply decrease your calorie intake. The theory is very straightforward: If you eat X amount of calories a day and you are either gaining weight or maintaining weight, then simply reduce your calorie intake by X amount, and you'll get amazing results. Although the numbers game here makes sense, it's not as straightforward as it may seem.

Why?
The reason why is very simple: It is highly recommended that you DO NOT solely focus on losing weight fast simply by decreasing your calorie intake simply because WHAT and HOW you eat is more important than HOW MUCH you eat.

You see, you could just decrease your calorie intake and eat nothing but an unhealthy lunch each day (such as 4 slices of pizza and some fries) to reach your total daily calorie intake requirement. Doing this may equal the total amount of calories you need as far as NUMBERS are concerned for you to lose weight, but you are doing your body a major disservice. What will end up happening is you'll suffer from a mountain of problems (a slower metabolism, digestive issues, more body fat, a loss of energy, and more)!

The primary focus should always be on what it is you are eating and how you are eating as opposed to how much you are eating. This is not to say that you can eat as much as you want and still lose weight. You still do need to eat a little less than you normally would if you want to lose weight, but the point I'm trying to make is that strictly focusing on decreasing your calorie intake is not going to get you the results you want.

Now, to explain the WHAT and the HOW...

The WHAT means eating the right types of nutrients (such as foods high in antioxidants, healthy fats, healthy carbs, protein, vitamins, and minerals). The HOW means eating smaller meals more often throughout the day, eating slower, not eating bad foods late at night, ALWAYS eating breakfast every morning, etc.

So, to answer the question of if you should simply just decrease your calorie intake to drop those pounds quickly, as you can see from the above, this is definitely not a good idea. Focus more on what it is you are eating and how you are eating and you'll not only drop pounds quickly, you'll also improve your overall health as well... PERMANENTLY!

ATTENTION Anyone who is sick of failing their weight loss goals:
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Information About the Five Factor Diet

What is the Five Factor Diet?

The Five Factor Diet is found in a book called The 5-Factor Diet which was written by fitness trainer Harley Pasternak with Myatt Murphy.

Who is Harley Pasternak?

Harley Pasternak is a fitness trainer whose clients have included John Mayer, Halle Berry, Mandy Moore, and many other celebrities. He has appeared on television as a nutrition and fitness expert on such shows as The Oprah Winfrey Show and The Tyra Banks Show.

How much does this diet cost?

The 5-Factor Diet book is available in hardcover for about $17. It is also available as an online membership at the diet's official Web site for around $20 a month. The only additional costs for following this diet are purchasing regular grocery store foods or ingredients for recipes, as well as fitness equipment such as a set of dumbbells and a stability ball, which can be found for about $15 each.

What is the 5-Factor Diet about?

The key principle of the 5-Factor Diet is to eat five meal each day that must be made up of five components: a lean protein, a complex carbohydrate, fiber, a "good" fat, and a sugar-free drink. The food choices Pasternak recommends are based on the Glycemic Index (GI), which rates foods according to their effect on blood sugar levels. (Eating foods with a low GI, as well as high-fiber foods, may help control cravings and prevent overeating by keeping your blood sugar stable.) Pasternak provides some additional key points behind the basis of his diet, including the importance of both protein and fiber as they relate to weight loss and good nutrition in general. Pasternak says getting regular exercise is 50% of his plan. He says you must exercise five days a week to get the "full benefit" of the plan. He suggests five exercises, to be done five days each week, that take about five minutes each to do. Photos and step-by-step instructions for exercises are provided in the book.

What is the food like on the 5-Factor Diet?

Each of the five snacks or meals required six out of seven days on the 5-Factor Diet must include what Paternak refers to as "5-Factor Foods" (low-fat protein, low- to medium-GI carbs, fiber, a healthy fat, and water or another sugar-free beverage). Pasternak says consuming moderate-carbohydrate, high-protein meals will help you stay fuller longer, which diminishes between-meal hunger pangs. An example of a 5-Factor meal would be baked chicken, mixed vegetables with a drizzle of olive oil, a half cup of lentils, and a glass of sparkling water.
There are some specific recommendations among the acceptable foods on the plan, such as choosing white meat poultry over dark and avoiding grapes because of their high ranking on the GI. So it is important that you read the eating guidelines carefully before you begin planning your meals.
Pasternak provides more than 100 recipes in the book, all of which require only five main ingredients and five minutes of preparation.
Each week, there is one day Pasternak calls a "cheat day" when you can eat absolutely anything you want.

Is the 5-Factor Diet a fad diet? Will it work?

The 5-Factor Diet would not be considered a fad diet because it provides healthful eating guidelines, recommends a variety of foods without excluding any food groups, and is adaptable to your own preferences. Additionally, it recommends regular exercise. All of these points are hallmarks of a sound diet plan. On the other hand, all of the "five of everything" rules does make this diet seem rather "gimmicky." (And the name-dropping on Pasternak's part -- "Halle Berry loves my fajitas!" -- doesn't make it seem less so.)
There is not really any new or exclusive science behind the plan; it's actually just good, common-sense advice about making better eating choices and becoming more active. There is no "weight loss magic" to eating five meals a day, and always being required to eat all five of the "5-Factor Foods" together at one time isn't necessarily any more effective than eating them among different meals or snacks.
Weight loss comes down to calories in/calories out. Whether you eat five or three meals a day, if you burn more calories than you take in, you'll lose weight. If, for example, you completely remove high-calorie and high-sugar foods such as white bread and soda pop from your diet and replace them with whole grains and sugar-free beverages, and you work out most days a week, you are virtually guaranteed to lose weight.

How long does the 5-Factor diet last?

Pasternak presents the diet as a 5-week plan (again ... five!), but you will need to stay on it quite a bit longer if you have more than about 10 pounds to lose. It does not provide rapid results, which is actually a plus. You can expect an average loss of one to two pounds a week after the first week. This diet is safe and adaptable as a permanent lifestyle.
 C'tnd Who is the 5-Factor Diet for? >>

From Jennifer R. Scott, former About.com Guide

Updated February 28, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Is Lossing Weight Hard For You?

People throughout the western world are concerned about weight loss. As time passes our society is becoming more concerned about health and weight issues. There are lots of reasons for this. We all have our own reasons for wanting to lose weight (and inches from our waist lines). How you approach losing weight is far more important than your personal reasons for wanting to lose the weight. It is not healthy to have a "lose weight at any cost" mentality. The good news is that there are a lot of different ways that you can lose weight as well as lose inches from your waistline. If you are concerned about how to lose weight keep reading. We will help you find a way that works for you!

Only drink water. Believe it or not, one of the easiest ways to drastically reduce your caloric intake is to replace your juice drinks, your sodas, your energy drinks, your alcoholic beverages, etc with water. Cold water is the best to drink. There are no calories in water. Your overall level of health is much improved when you drink water (and it keeps you properly hydrated). Depending on what kind of soda you normally drink even reducing your intake by two servings can lower your caloric intake by at least two hundred calories. In addition to lowering the amount of calories you take in, drinking water instead of those other beverages cuts down on the amount of sugar, high fructose corn syrup and other chemicals that your body would normally take in.

Don't call your new efforts a "diet." Instead, call it "eating more nutritious meals" or something close to that. The word "diet" has taken on a very negative feeling. When you refer to your new habits as "a diet" you are a lot more likely to resent them than if you call them what they are: "new healthy eating habits." Instead of using negative images to describe your new eating habits you positive and action based words for your descriptions. Using these types of phrases will help you when people ask you why you are eating differently (or less often) and it will help you feel more proactive about the choices you are making.

Join one of the support groups on the internet. This is different than joining a weight loss program. With an online weight loss support group you don't have to worry as much about calorie intake or weigh ins or paying dues. You simply are able to get support for your endeavors by talking with people who are facing the same struggles you face. There is a lot of support and inspiration to be found through weight loss support groups online. You might even be able to find hints that will help you with your weight loss efforts. There are many different weight loss support groups online. It isn't hard to spend a little bit of time in a few different ones to help you figure out which group you like the best.

Everybody worries about weight loss at least a few times during their lives. The key to finishing a successful weight loss program is to come at it with the right attitude and to keep yourself inspired so that you don't give up. You can easily get down to your goal weight if you find ways to view the different parts of your weight loss program in a positive light.

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7 Essential Steps to Permanent Weight Loss

Do you want to achieve permanent weight loss? Do you want to end that cycle of yo-yo dieting and rebound weight gain? Are you fed up and frustrated that you cannot seem to lose weight and keep it off for good?

Well if you answer yes to these questions then you're pretty much like millions of other people out there who struggle with their weight on a daily, weekly, monthly, and yearly basis.
Thankfully, however, this doesn't really need to be a struggle at all. There is a proven way of losing weight for good and I'm going to share with you the necessary steps to take right now. So, lets take a look at the 7 steps to take if you want to achieve permanent weight loss.

Step 1 - Get your mind-set right.

This is huge. In fact, if you don't do this you won't get anywhere. Having the right mind-set is what will allow you to make the right decisions regarding nutrition and exercise so it really is the foundation of everything.

Step 2 - Set your goals

Goal-setting is crucial in helping you map out your journey to permanent weight loss. Having an end vision in sight will help you stay motivated and focuses, but you also need to determine your short term and medium term goals as well so that you can track your progress.

Step 3 - Focus on nutrition

Make sure you know exactly what you should be eating. As we say in the weight loss industry, abs are made in the kitchen, not the gym! So make sure that you know exactly what to eat and what not to eat.

Step 4 - Understand the important of exercise

Its not only about doing the exercise, but about understanding what exercise to do. In reality, long cardio sessions should be ignored for weight loss. Instead your focus should be short metabolic conditioning and high intensity sessions that only last about 15 or 20 minutes. When it comes to exercise, its all about quality, not quantity.

Step 5 - Educate yourself

Don't simply rely on others to tell you what to do. Learn exactly what to do yourself and become a student of weight loss. As they say, knowledge is power, so its important for you to empower yourself to lose weight for good by building your knowledge so you no longer find yourself lost and confused.

Step 6 - Find support

Its important to have support along your journey. The best thing to do is to make yourself accountable to others. Share your weight loss ambitions and goals with them and you'll be more motivated to keep hitting those targets.

Step 7 - Put everything together

Put everything together into a system of permanent weight loss and you'll always know where you're going and you'll have those firm foundations in place to keep you going and going, even when the going gets tough.

If you do all of this then there's no reason why you won't get from where you are now, to where you want to be... and I would bet my bottom dollar that you want to get to a place where you feel slim, healthy and happy in your body. This is achievable for everyone, you just need to believe it and then design your system to follow.

Toby is a recognized fat loss expert and health coach. He works mainly with women over 30, helping them escape yo-yo dieting and rebound weight gain and lose weight forever. He is currently offering a limited number of free 1 month trials to his weight loss membership site and permanent weight loss system, Fully Fat Free.

For your free trial, visit http://FullyFatFree.com/freemembership

Article Source: http://EzineArticles.com/?expert=Toby_Edge

How to Prepare a Weight Loss Plan

Many of you on weight loss diets eat less in order to lose weight. It will definitely make you lose weight but unfortunately, you will not lose it permanently. As soon as you come off the diet and begin to eat normally again, the weight will start to creep in at an even faster pace and before you know, you'll be back on square one.

There is no such thing as a fast weight loss plan in which you will lose permanently. Yo yo diets, fad diets, one meal a day diets, low calorie diets only lead to one constant thing - and that's consistently losing out on energy you need to work and carry out daily chores. You start to feel lethargic and drained out. So it is important to remember the concept of eating well for our body, mind and soul. After all, the human body is like a machine... there is nothing magical about the way it works. It requires three things to keep it going: food, exercise and rest.

SUPPLYING THE RIGHT FUEL A lot of people avoid carbohydrate foods like bread, pasta and rice in the belief that they are fattening. But actually they are precisely the foods to be eaten - the source of energy.

Healthy eating and a balanced diet is the key to controlling your weight without losing energy. The body runs better on some fuels than others. Eg: Most of the Energy we use comes from carbohydrates. But the body actually prefers to use fat for energy and saves the carbohydrates to feed the brain.

So when the body has vast stores of fat that can be used, why is obesity such a problem? Unfortunately, it is our today's lifestyles, diet, long hours of sitting work and lack of exercise which allows for fat built up in our bodies.

WANT TO KNOW HOW TO GO ABOUT?

1) Decrease the caloric intake by 250 a day.
-Have complex carbohydrates which allow gradual release of energy and keeps your blood sugar levels constant so you don't suffer from sugar cravings, hunger and weakness.
-Stick to a low fat diet.
Fat has twice the calories of carbohydrates.

2) Increase your output or the energy used by 250 calories a day. -You can easily achieve this by 30 minutes of cycling or jogging or an hour's brisk walk.
-Remember - To burn your body fat, you must exercise for a minimum of 20 minutes each day.
Therefore, the key to lose body fat safely and permanently is a low fat diet relatively high in complex carbohydrates and protein combined with an appropriate exercise regime.

EAT YOUR BREAKFAST LIKE A KING To start off your day with a high carbohydrate meal is very important. It gives you the energy needed to perform as well as boosts your mental ability.
You can try the following:
-any high fiber cereal with no added sugar
-unsweetened muesli
-low fat yogurt and fruit
-wholemeal toast
-oatmeal porridge with fruits
-dried fruits like apricot, figs, prunes, dates
-English muffins or low fat bagels with no spread

We are a team of professional Dietitians. We give free diet advise and prepare diet plans for absolutely free. Kindly visit our website http://www.weightanxiety.com to read more similar articles and submit your queries for absolutely free. VISIT: http://www.weightanxiety.com

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Loss Weight - Live a Happy Lifestyle

Loss Weight - Live a Happy Lifestyle

Obesity has become one of the major problems faced by millions of individuals in United states. This has resulted in many weight loss corporate business in the country to boom tin this sector. Although there are great programs conducted, but I feel folks can themselves do quite a bit to lessen their weight. The two most significant elements in weight reduction are work-out (physical exercise) and controlled diet plan. A number of points happen to be place in order to benefit the people looking for to decrease their weight.

1. Have a minimum of 5 servings of vegetables and fruits daily. Most of the fruits are low in calories and filled with nutrition. They also contain many other vitamins and fibers.

2. View these nutrition details: Its a nice idea to understand how many calories you are consuming. Some foods mixture may be deceiving, for example when you have a plate of salad with the topping of high calories and along with it a bottle of soda, then you've just had much more calories then you may get from a mixture of grilled chicken sandwich plus diet soda. So be intelligent with what you in take. Try to eat home cooked food as a lot as possible.

3. Calories are completely cut down if you consume small, but frequently in comparison with three large meals from the day.

4. Give yourself a break: Every time becoming restrictive can anyway demoralize you, so take breaks at every normal interval of time. But don't over-eat at the same time, be cautious and strive to create up for it in other meals.

5. Drinks: Juice, soda, cream consist of big quantity of sugars which we usually do not recommend into diet strategy. Also drink water in a lot.

6. Physical exercise: Don't use your automobile for every now and than, walk wherever you can. Attempt to go for hiking and those loads of bag helps to burn extra calories. Make friends who've an active regular of living, join gymnasium or get a treadmill at your house. Keep in mind to increase your exercise in a very correct way, improve your exercise day by day. Be practical on what your physique can take and steer clear of exertion.

7. Get motivation: To get inspired, speak to individuals who have had good results in weight loss as they will provide you with a lot of inspiration.

8. Try to obtain good and sufficient sleep, reduce tension and live pleased.

9. Appreciate your self whenever you achieve your monthly weight reduction milestones.

10. Not at all give up, even if you've failed a many times earlier.

11. While eating chew the food slowly, that will result in weight loss. Did you ever notice that thin people takes quite lengthy time to consume their food? Eating slowly is one technique that can help to burn pounds of weight. That is because from the time you start to consume, it takes the brain 20 minutes to begin commanding feelings of completeness. Fast eaters frequently consume beyond their accurate degree of fullness before the 20 minute command has had an opportunity to set in. The quantity of calories consumed before you start to really feel complete can vary appreciably based on how quickly you eat. So slow down, take smaller sized bites and appreciate every tasty bite from the meal.
For much more info and Article Connected Well being go to :: HealthWikiNews.com

 by Eddy Barber

in Health    (submitted 2012-04-07)

Truths about Fast Fat Loss Weight Solutions

Even if you have excess weight you want to shed on your body, it does not make any sense for you to resort to extreme methods for losing weight fast. Not only will you be disappointed that you have achieved nothing, you will also miss out on some very useful and effective fast fat loss weight solutions. Losing weight is not difficult, provided that you follow some simple tips. You will find that achieving and maintaining that ideal body weight is easy.

'Slow-Carbohydrates' Diets

The first tip with regards to fast fat loss is not to take low-carbohydrates diets, but 'slow-carbohydrates' diets. Even though certain diets, such as Atkins, will help you in shedding weight in double quick time, they can at the same time be hazardous to your health. This can be discouraging because you will find that the you will gain the weight back faster than you can imagine, since such diets are not maintainable over the long haul. It is better to eat proper carbohydrates, and thus eating 'slow-carbohydrates' diets will ensure stable blood-sugar levels, and is a natural fast weight loss regime you can undertake.

Include beans in every meal for your fast fat loss weight regime. Eating beans, as well as legumes, in each meal will not only make your stomach full, but it also keeps your blood-sugar levels stable. Furthermore, it will also help you last from one meal to the next without taking unnecessary snacks in between.

Stick to a lifestyle that promotes better health for your fast weight loss regime. Rather than gorging yourself with fast food and food that is high in sugar content, take a balanced diet which is low on glycogenic index. It helps you to relax (live a less stressful life), and at the same time, achieve the desired results as far as fast fat loss weight is concerned. For those who are in need of fast weight loss solutions, the desire to get instant results can often lead them astray. Rather than jumping into quick-fix solutions, it is wiser to follow the low glycogenic diets, which already has proven results among those who are overweight.

There is a useful publication called 'Complete Idiot's Diet'. This publication enlightens and helps people in need of fast fat loss weight solutions. Although the title may sound 'stupid', it is fully packed with useful simple and easy-to-follow practical steps which you can learn. An online diet generator is also included to help you in your fast fat loss weight program.

by Sylvia Tanady

in Health / Weight Loss    (submitted 2010-06-23)

 

Foods to Avoid If You Want to Lose Weight - High Calorie Foods That Lead to Weight Gain

Calories should come from healthy foods and not from junk diet. Foods excessive with the following should be avoided.

-Saturated fat
-Calories
-Cholesterol
-Sodium

The following items should be avoided:

-Alcoholic drink: Limited consumption of these drinks reduces risk for hypertension and high blood pressure. But excessive use can sabotage your weight loss regime. Alcohol is responsible for weight gain. Thus keep yourself away from alcohol.

-Meat: Meat as an animal product is loaded with a lot of saturated fat. It is also rich in cholesterol.
-Fast food: Fast foods, such as Pizza, burger, fries, etc. are rich source of calories and sodium. Thus these should be avoided for a healthier life.

-Egg yolk: One egg yolk gives you 80 calories and 215 mg cholesterol. However egg white is a rich source of protein.

-Ice creams: Ice creams are strictly restricted if you want to lose weight. These contain nothing but fat.

-Potato chips: These contain too much fat and salt. 100gm of potato chips can give you 1000 to 1200 calories. Salt is also a rich source of sodium.

-Also chocolate, direct sugar, cake, donut, nut, and pie should not be consumed.
In addition to avoiding above foods you need to

-Eat 5 to 6 light meals to keep metabolic rate high throughout the day otherwise you will be gaining weight as a result of slower metabolism

-Eat foods rich in nutrients else you will be losing muscle not fat

It is advisable to consume adequate calories from healthy sources. Tons of vegetables, fruits, and whole grains should be taken. Protein, carbohydrate, and fat are important nutrients for healthy growth. These should be consumed in moderation.

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Finding the Right Calories for Weight Loss

Dieting can be a mentally draining endeavor. There are so many diet plans which are often contradictory to each other; you don't know which plan is the best. You have low carb, low calorie, hypo caloric, gluten free, Paleo diet and so many others; you don't know what to choose.

No matter which diet you choose, the all must adhere to the same law of thermodynamics. If you eat more calories than you burn, you will gain weight. The same holds true for the opposite. If you consume less than you burn, you will lose weight.

So how do you know how many calories you need to consume on a daily basis? Although you want to cut your food intake, cutting them too low can be almost as bad as eating too much. Too much of a calorie deficit will lead to quick initial weight loss but soon your metabolism will slow down. When you return to your normal calorie intake along with your slower metabolism, you will gain weight and return back to where you started.

A healthy weight loss diet will yield 1-2 lbs. of fat loss per week. There are exceptions such excess water loss during the initial stage of the diet or obese individuals who hold excess water weight. If you don't fit in these categories and you are still losing 5 lbs. a week, you need to re-evaluate your progress to ensure most of that weight loss isn't muscle mass.

There are several ways you can calculate the amount of calories needed to sustain a healthy fat loss rate. There are complicated equations that take height, weight, and activity level into account. A simpler equation is to take your current weight and multiply it by 15. This is your maintenance calorie level. To lose weight you can take that number and subtract 500 calories per day. Each person is different so you may need to adjust these number a bit.

A truer measurement of you daily caloric intake is to actually measure the amount of calories you are consuming each day. For seven days, record everything you eat. Find a calorie counting website like Fitday to calculate your total calories eaten for the week. Take this number and divide by 7. This is your average daily calorie intake. Take your daily calorie intake and subtract 300-500 calories each day. To ensure accuracy, pick a day for a weigh in and weigh yourself at the same time of day each week. If you are losing weight, stay on track. If you didn't lose any weight, subtract an additional 200 kcals.

If you don't want to guess how many calories you burn each day, you can use a fitness tracker that calculates this data for you. Fitbit vs Bodybugg is a hot debate as to which is the better tracker. Click here for a comparison.

Article Source: http://EzineArticles.com/?expert=Richard_Ambrose

A Guy's Guide to Weight Loss

Men, are you tired of all of the weight loss advice that is tailored specifically for women?  Well, here's your chance to take center stage.  These weight loss tips are just for you*.

Weight Loss Tips for Men
Losing weight is just as hard for men as it is for women.  But the way each gender approaches the process may be a little bit different.  Weight loss goals might be different, too.  Keep these tips in mind as you set up your "guy's" plan to lose weight.

• Eat Enough Protein. Plan your meals around lean sources of the macronutrient that will help you build and maintain muscle.
• Exercise, Exercise, Exercise. Get out, get moving and burn off your spare tire.  Be sure you balance both cardio and strength training.
• Relax and Rejuvenate. Simple activities like stretching and getting enough sleep will help you to decrease your stress level and prevent overeating (or overdrinking) from mindless eating during moments of high anxiety.

*Ladies, take this opportunity to go weight loss shoe shopping

By Malia Frey, About.com GuideNovember 2, 2012

Weight Loss Tips for Women Over 40

Weight loss is harder when you get older, but it's not impossible. You just need to take a few extra things into consideration. Use these tips, designed just for women over 40, to help you lose weight and get the body you've always dreamed of.

Get Screened

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Make sure that you are healthy enough for diet and exercise. Find out if a health condition such as hypertension or diabetes might affect the type of diet you should choose. If you’ve been struggling with your weight for some time, make sure that there are no medical or physical barriers to losing weight.

Menopause?

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Is menopause affecting your weight? Many women struggle with weight loss before, during, and sometimes even long after menopause. This is also a time when many women make changes to their daily routines that may affect their weight. For example, after the kids leave home some women are not as busy during the day with non-exercise physical activities like carrying groceries, lifting laundry baskets and other household chores. Evaluate your lifestyle to make sure that a change in your daily habits isn’t affecting your weight.

Get Sexy

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Yes, you read that right. Get sexy, get confident and get empowered. You might think that you’ll feel better about your body after the diet, but the truth is that the better you feel about yourself before you diet, the more likely you are to have the confidence to endure the lifestyle changes necessary for weight loss. Indulge in a few things that make you feel good about yourself: bubble bath, a new hairstyle, or a sexy new pair of pumps.

Set a Goal

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Goal setting is one of the most important parts of any successful weight loss process. If you want to lose ten pounds or less, you can stick to short-term goals. But if you want to lose more weight, set long-term goals and them create short-term mini-goals to reach along the way

Get Motivated

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If you’re like most women over 40, you’ve dieted before. And it’s possible that many of those plans didn’t work. What weight loss barriers have stood in the way of your success in the past? Come up with a game plan before the challenges arise and you’ll be more likely to overcome them.

Build A New Exercise Plan

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If you’ve never exercised before, now is the time to start. If you’ve always been active, you need to shake things up and create a new plan. Are you healthy enough for vigorous exercise? Then make sure you add at least one day per week of intervals. Never exercised before? Start slow and build gradually. Use these resources to set up a plan:

• Easy Exercise Programs
• How to Start Exercising if You Are Overweight
• Exercise intensity: How Hard Should I Exercise?
• High Intensity Interval Training

Change Your Diet

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The best diet for you depends on your goal and your lifestyle. There is no single plan that works for everyone. But you can begin by evaluating your daily eating pattern to see what simple changes you can make. For example, can you drink coffee with fewer calories? Do you have a glass or two of wine at night? Can you cook with less fat? Start with small changes and build from there.

Healthy Eating:

• Weight Loss Smoothie Dos and Don'ts
• Lean Protein - Essential for Weight Loss
• 5 Ways to Make Water Taste Better

Workout Tips:

• 5 Biggest Weight Loss Workout Mistakes
• Biking to Lose Weight
• 2 Easy Workouts for Quick Weight Loss

Popular Diets:

• Weight Watchers PointsPlus
• DASH Diet: Lower Your Blood Pressure and Lose Weight
• Jenny Craig

Related Articles

• Is There a Shortcut to Weight Loss?
• Is There a Short Cut to Weight Loss? - Why Diets Don't Work
• Prevent Weight Gain During Men
• Are You Ready to Make a Lifestyle Change?
  
  
  
  
  by Malia Frey, About.com Guide
  Updated October 25, 2012
  About.com Health's Disease and Condition content is reviewed by our Medical Review Board