Lose Weight

So many people gave us the set-up secrets and plans of weight loss, from avoiding carbs to avoiding fats, and from increasing fats to increasing proteins.They might succeeded with some people and failed with others, but nobody told us the core concepts behind what really works for weight loss lasting for life.

This article peels the hype , and presents the scientifically proved core concepts behind the real secrets of the lasting weight loss. They compile with the the literal meaning of the word “Diet”, which comes from the Greek word “diaita” which means ” a manner of living”.

These are the 10 secrets to lasting weight loss:

1- Count Calories before you count any thing else:

It is calories that adds fat to your body. The body needs 3500 Calories to make 1 pound of fats, no matter what the calorie source is. In the Lancet, it is how much you restrict your calorie intake and how long you stay on a diet are the only factors that determine weight loss.

Low carb diets ensures a rapid onset of weight loss through ketosis, yet it is the calorie intake that that determines whether you gain weight back or not. Shave 500 Calories from your daily intake , and you lose a pound a week.

2- Keep away from time schedules:

Do not be enticed by the quick new look – unless you prepare for a beauty contest- and have the mindset of getting involved into a process that will take you into a new way of life. Delve into weight loss gradually, and this will not come unless you drop time schedules.

3- Do not Starve your body:

Starving your body leads it to waste muscles to compensate for the lost energy. Muscles stokes your metabolism, and losing muscles means you burn fewer calories on the long run.

4- Focus on food over exercise:

Before the sport contests, the coaches recommend diets for the “overweight”athletes! This means that even people that have exercise as their major activity can get overweight, if they eat more than they are burning off. Moreover, the amounts of calories lost by our tolerable exercise are tiny amounts compared to the supposedly lost amounts of calories ( for every 20 minutes of aerobic exercise you do, you burn 100 Calories, which you can wipe out with a granula bar).The strenuous type of exercise needs optimal health, time, coach, and a “diet plan”. As this is said,do not cancel your gym membership, and do a little exercise every day.

5- Inflate your meal volume:

Fruits and vegetables, rich in water and fibers are bulkier but less caloric. Recent studies revealed that women who ate foods with higher water and fiber content lost 40 percent more weight than women who simply limited protein size and cut back on fats.Fight the hunger feeling . Start your meals with a big bowl of broth-based soup or a large green salad portion with or without toppings.

6- Spend more calories on eating:

Digestion process consumes roughly 10 percent of your calorie intake.Many nutrition experts recommend eating 6 small meals during the day instead of 3 big meals. Yet the predetermined size meals won’t necessarily work for every one, since the hungrier you are, the more opportunity you find for unscheduled feedings.You can increase heat production and feeling more satisfied by eating protein snacks (like a hard boiled egg) through the specific dynamic action of protein. You can also increase fiber intake as discussed in secret # 4.

7- Do not get distracted while eating:

If you think of your body weight , you should give up some privileges of modern time. We eat too much when you are watching TV, listening to a tape, or reading. Just eat and give your body the chance to digest the swallowed foods before you decide to eat more.

9- Meal replacement:

Meal replacements like shakes, bars , and frozen dinners with their preset portions and controlled number of calories, are good tools for long lasting weight loss. It is not that you will take them 7 days a week, rather you should substitute wisely as atop gap or before rushing into a scheduled task.

10- Live a new life style:

The big obstacle that prevent people to maintain their acquired new weight is that they do not have the correct mindset before and after beginning their weight loss plan. They start it as a scheduled task leading them to have their dreams about their bodies.You should keep in mind that your body does not have to work hard to gain weight again.You should have the mindset of starting a new a new style of life that suits more your new body.

Eat less, exercise more, and be a friend to mother nature and its relatives, fruits and vegetables.

Waheed Elqalatawy
http://www.articlesbase.com/weight-loss-articles/10-secrets-of-lasting-weight-loss-for-any-one-and-any-plan-135159.html

If you have ever attempted to lose weight for aesthetic reasons of as part of a healthier lifestyle, then you are aware of how difficult it can be to accomplish and keep the weight off. As an Orange County Personal Trainer, I am here to encourage you to realize that many people have struggled with weight issues before you, and that you are not alone. There are a few key issues that you should keep in mind when attempting a weight loss program and these can help maximize your ability to lose weight and keep it off.

1. Eat breakfast!

Many people underestimate the importance of a nutritious breakfast to jump start your day. This habit will not only give you renewed energy in the morning, but will increase your metabolism early in the morning so you can get a jump start on your weight loss goals for that day. Since metabolism is higher in the morning naturally, you can eat and you will be more likely to burn it off quickly. Not only will you burn what you eat in the morning faster, but you will retain energy levels throughout the day and this will help protect you from intense cravings for un-healthy foods when lunch time rolls around.

2. Keep a food log.

If I were to ask you how you gained so much weight, would you be at a loss for words? Chances are you do not know how exactly you gained the unwanted weight you have right now because it accumulated over a period of time. In order to effectively address any problem, you must first understand it. The key to understanding your weight problem is by keeping a log of what you eat and how you feel before and after eating. When you do this, you will be able to see trends in the reasons and time you eat, and even your feelings and how they affect your eating habits. When you understand your surplus food intake, you can more effectively address it and make the changes required to lose weight.

3. Plan ahead.

One of the key attributes of an effective weight loss program is good planning. This means you know precisely what you will eat and your calorie goals for the day ahead of time. This will allow you to approach each meal intelligently and protect you from impulsive eating which can ruin your weight loss goals.

4. Remove highly desired Trigger foods.

Trigger foods are foods that are typically sweet, salty, or oily that you crave and tend to eat a lot of. You need an effective way to prevent binging on these foods in order to maintain your steady weight loss goals. One way is to remove them from your household, or if you must eat them, portion them and put them in a place where you will only have access to a given portion at a given time.

5. Create and apply a workout routine which includes both cardio and weight training.

Do not underestimate the effectiveness a properly applied strength and fitness regimen offers your weight loss goals. By building a regime you can stick to by scheduling it early in the morning and making it a habit, you will be making leaps and strides toward burning more fat and increasing your metabolism.

6. Stay focused.

Remember that only you control your body and what you put in it. No matter where you are now, with some discipline and steadiness, you will reap rewards you can see and measure. Never get discouraged, because your mind controls your body, so a sound mind leads to a sound body.

7. Adjust your social network.

You should be able to tell whom from amongst your acquaintance are positive and encourage you towards yours goals and those whom are negative whom wish to see you fail. Surrounding yourself by the people who will support and help you with kind words and sincere advice is a must.

8. Do not let the scale dictate your success.

When you want to make progress checks, do not rely only on the scale. Sometimes, especially with a properly applied strength training regimen, you will become healthier and leaner and fat will be replaced by muscle. So a scale is not always the most accurate measure of success. Try to limit your weigh-ins to once a week so you give your body time to make a measurable change.

9. Every bit of extra activity counts.

If you can add extra steps throughout your day by taking the stairs as opposed to the elevator, and parking at the far end of the lot and walking, you can make a measurable difference in the calories you burn and will steadily increase your cardiovascular health.

10. Never shop hungry.

Going grocery shopping while hungry is a surefire way to sabotage your efforts. Always plan precisely what you intend to buy before hand to help protect you from impulsive purchase of the foods you crave.

Steve Hochman
http://www.articlesbase.com/health-articles/top-ten-fat-melting-tips-for-effective-weight-loss-from-an-orange-county-personal-trainer-744945.html

When it comes to losing weight most people can tell you the basics of the ways to burn fat. Everyone knows that eating healthy is a must. It is also not uncommon knowledge that you have to get in some sort of exercise. Weight and resistance training is also a common theme. But there is one piece of the weightloss puzzle that keeps getting overlooked. Especially in today’s age of nonstop schedules and constantly beeping communication devices. The most overlooked area of losing weight is quite simply rest. A lot of people just do not really understand the importance of getting the proper amount of sleep. In addition stress and getting rest throughout the day can play a hand in weightloss as well.

Not getting enough sleep can play havoc on your body. Studies have shown that a lack of sleep can contribute highly to overeating. One of the main reasons is that a lot of the bodies hormones are regulated by our sleep cycle.
Hormones are the chemicals that tell our brains how much we need to eat and when we are full. When our sleep cycle gets out of whack or we are not getting enough rest, these hormones get of course which can tend to cause us to overeat. Add in the fact that when we do not get enough sleep we can tend to be more cranky which can cause us to get frustrated and choose worse things to eat and we have a bad combination for weight loss.

Another issue that can come from not getting enough sleep is the fact that our bodies need rest to repair any hard work we have done in the gym. Weight training and other forms of exercise work by tearing our body down. Tearing the body down is only half of the equation in fitness. Once it is torn down by the workout we need sleep to repair that work and bring our body back to a more fit level before the work was done. If we only do the tearing down part (the workout) we are not doing what needs to be done to get in shape. The body can only take so much tearing down before we have to stop.

Another side to the rest issue is the amount of relaxation you afford yourself throughout the day. Stress is a roadblock to weight loss due to the hormones it can produce. You should try to balance that by taking time out to just unwind and relax. Turning off the cell phone and checking email is a great way to dial the stress back a notch. It will still be there when you return. Also, make sure you are getting at least 7 hours of sleep a night. Some people need more and some people need less so you will have to pay attention to your personal needs. But one thing is for sure, the more rest you get to balance the work you do the more success you will see in any workout or fitness program.

Jill Hudson
http://www.articlesbase.com/health-articles/the-most-overlooked-piece-of-the-weight-loss-puzzle-725023.html

You can still lose weight without losing your lifestyle. Is all you need to do is find or create an effective weight loss plan that has a long term view in mind. There are many diets and weight loss programs on the market that market fast weight loss. Although many of the plans will help you lose weight quickly, often you will find that the weight will soon be put back on when you resume your normal lifestyle. Most people end up putting more weight back on as they tend to go on eating binges as they are unsatisfied with starving themselves for a week.

There is two ways you can approach and lose weight with a weight loss program. Firstly you can find a program that will help you lose weight, or you can develop your own.

Lose weight by developing your own weight loss plan

To lose weight with your own weight loss plan you will need to do the following

1. Work out your Body Mass Index (BMI). There are many tools out there. Alfitness.com.au has a free diet profile and BMI calculator and diet profile that will help with this.

2. Figure out how much weight you want to lose and the time frame you want to lose weight in. Lose weight at around .5kg per week to lose weight in a healthy manner.

3. Develop an eating plan that takes into account how many calories that your body needs. Then create an exercise plan to burn five hundred calories more than you are consuming. This rule of thumb will help you lose weight at around .5kg per week.

When creating your diet plan you can still eat the foods that you enjoy and still lose weight. Many people think that to lose weight on a diet that they need only to eat “diet foods”. Not true. Just make sure that you get your portion control correct. This is a major point of failure for people who are trying to lose weight.

Finding a Weight Loss Program to lose weight

You can lose weight long term by following a structured weight loss sytem. There are many out there that will get you good results. The best ones to help you lose weight are

Weight Watchers

Australian Lifestyle & Fitness

Jenny Craig

These systems are all very strong and you will lose weight if you follow these programs. to lose weight and keep it off you need to make sure that you keep a long term view in mind otherwise you will become a yo-yo dieter!

Michael Jenkins
http://www.articlesbase.com/nutrition-articles/lose-weight-with-an-effective-weight-loss-plan-687042.html

If you need to lose some weight, sticking with quick natural weight loss methods is the best plan. It’s possible to lose fat by taking diet pills, by having liposuction, and by using meal replacement drinks and other products instead of actually eating, but these methods are not really a good idea. Liposuction is painful and expensive, diet pills can have very undesirable side effects, and meal replacements are often loaded with additives, and are not very healthy for long term use.

Natural methods on the other hand work in harmony with your body, and – when used sensibly – don’t put your health at risk. If you want to slim down in a healthy manner, here are some suggestions to boost your efforts:

• Eat natural wholesome foods, not junk

• Eat enough – if you starve yourself, your metabolism will slow down, making weight loss more difficult

• Exercise – this is a great natural fat loss booster, and makes you feel great too

• Drink plenty of water – sometimes dehydration is mistaken for hunger. Drinking at least a couple of litres daily will help to prevent this, and will also help to prevent water retention, which can leave you feeling fat and bloated

• Try to be very aware of your food while you’re eating – enjoy each bite, and tune into your body’s messages, so you know when you’ve eaten enough

• Try drinking some green tea – some studies have shown that this can help to raise the metabolic rate, so you’ll burn fat more quickly

These are quite obvious suggestions really, but many dieters overlook them in their quest for the next ‘miracle’ diet. And using natural weight loss methods doesn’t have to mean that the weight will take a long time to come off either – while two losing pounds a week is a safe rate at which to go over the long term, many people will experience faster weight loss in the first week or two. Mostly this will be will be water loss, but it still provides great motivation to continue.

Lea Jones
http://www.articlesbase.com/nutrition-articles/quick-natural-weight-loss-how-to-lose-weight-and-keep-it-off-746120.html

Who else is really ready to start losing weight? If you are anything like most of my readers, the simple truth is that you’ve probably got your hand held high! With yet another festive holiday season behind us, many of us are carrying a bit more than the added weight of returning gifts around these days. And if you think those extra pounds you put on are going to leave as quickly as your in laws did after Christmas, think again!

All kidding aside, the weight that we put on in 2008 ( or simply didn’t lose!) is killing us. It’s robbing us of quality of life, love, self confidence and esteem. I’m a huge believer that the epidemic of obesity, especially in America, is the primary cause behind so many of the scary health trends, diseases, and even pandemic depression and sadness we see happening around us daily.

Want to fix it fast? Lose the weight! Nothing feels better than loving your body, feeling fit, phenomenal and fantastic, and if you are familiar with my writings already, you know I have just the program for you..:-) medifast!

Why Medifast for me? Well….first of all, over a million people have already lost weight with it. Secondly, in lab settings, the average weight loss for men and women alike was over 55 pounds! Not enough yet? It’s healthy, tastes great and very economical to boot! (only about 10 bucks a day…much less than most of us spend on junk food!)

Regardless of what diet you choose, simply choose something! Choose life….that’s the bottom line, because every day I was heavy, was one day I lived lower, and smaller than I deserved – and I hate to think of anyone else living the same way today.

Tina Bardo
http://www.articlesbase.com/health-articles/lose-5-pounds-every-7-days-on-a-diet-that-tastes-like-desert-716081.html

Need To lose 15 pounds or more quickly?

I’m talkin in eleven days or less!

Then there are three things that you need to focus on.

In fact, it’s these three things that hold the power to cause your body to release substantial amounts of weight very quickly, regardless of your past weight loss experiences.

And unfortunately it’s also these three things that are among the most neglected in all of weight loss!

So why have they been all but ignored by most people looking for some fast results?

Simply because on the surface they appear to be “boring” basics, and as a result they get pushed aside for the last and greatest secrets.

However, if you want to lose 15 pounds fast then the secrets, no matter what they may be, are no match for the weight shredding power of these 3 basics.

And please take note of the following: you will not fall into the crowd of weight loss failures if you remember that losing weight is not about the secrets, it’s about the basics applied the correct way.

So if you know the following three things and exactly how to apply them, then you can begin losing weight almost immediately!

1. Body Hydration

There are fundamental principles of weight loss, the primary being that a well hydrated body stores less fat while a dehydrated body will cling to the stuff! You need to be drinking lots of pure water so that you body can flush the fat out of your system.

2. Eating Habits

The food that you eat, including when and how you eat it is guaranteed to have a profound impact on the rate at which you lose weight. Allow me to refrase that: if you want to lose 15 pounds in eleven days than you need to check your eating habits. The problem is that most peolple have no clue what, when or how to eat the food that they eat. As a result they are fat!

3. Exercise

Oh that dreaded word. But it’s among the most effective ways to lose weight quickly! In fact, you can lose 20 pounds, even 30 pounds or more at very rappid rates simply with the correct exercise program.

As long as people are overweight, it will always be these three basics applied the correct way that have the power to help them lose it. It will never change… Period!

And as I said, if you focus on the process, meaning learning exactly how to apply these things beginning right now, you will see nearly instant results!

Jason Clemens
http://www.articlesbase.com/fitness-articles/how-to-lose-15-pounds-in-eleven-days-749231.html

People who want to lose weight and get fit easily get discouraged as they try to work themselves out because of the amount of time and effort it takes to lose excess body fat. They would workout relentlessly lifting weights and doing cardiovascular exercises coupled with boring diet for weeks only to find out that they didn’t lose significant amount of fats in their body.

Even if they can manage to lose some fat, the amount of time it will take is usually something that will be of inconvenience for them to provide. Can you imagine just losing fat in your body at the expense of your important time and resources?

Fortunately, there have been proven ways to lose weight and fat in less time and less effort. These ways are guaranteed to get rid of your fats with little or no effort in 10 days. These are the kind of information that weight loss experts do not want you to know about. I am quite anxious about revealing everything about this ground breaking 10 day fat loss secret to you so I will just leave it at that. In the meantime, here are some things that you have to know:

1. Having a Low Calorie Diet is no good
2. Low Fat Diets are unnecessary
3. Doing it the “No pain, No gain” way will definitely make you lose some weight BUT you will also lose your sanity along the way. Not necessary at all.

Here are points that makes a diet easy and effective:

1. It does not seem like a diet
2. Something that you can live with day in and day out

While having a diet like this is possible, weight loss experts out there might tell you otherwise because they want you to keep on spending your money on them. It might be hard to believe but you have to keep your mind open for possibilities. This is to help you get out of the unproductive cycle and stop wasting important time, money and effort.

Here are specific things you will not have to do anymore once you learn the ground breaking secrets of losing fat in 10 days:

1. Starve yourself to lose weight
2. Take a ton of unhealthy stimulants
3. Add extra time and inconvenience to preparing food
4. Have to do weird exercises 8 times a day
5. Waste a lot of money
6. Lose a bunch of weight unhealthily so that you will only gain it all back
7. Waste money on the wrong food, vitamins and supplements

If losing fat and getting a lean body with less time, less amount of effort and more fun is a good bargain for you, then you should check it out.

James Tristan
http://www.articlesbase.com/wellness-articles/no-pain-no-gain-is-a-lie-easy-and-fast-ways-lose-weight-fat-and-free-in-days-749305.html

Do you really want to lose weight and get rid of extra body fat forever? If so, which is the most convenient and effective method to achieve permanently weight loss? Do I hear you say by taking weight loss pills or diet pills?

Well, by taking weight loss pills or diet pills may be convenient for you to lose those unwanted body fat, it certainly is not effective if you want to lose weight permanently. I am sure many of you have already tried taking weight loss pills and once you stopped taking them, your weight starts to creep up on you again didn’t they? That is frustrating and an awful waste of money isn’t it?

There are many types of weight loss pills and diet pills in the market. Some of these pills will curb your appetite, some supposedly speed up your metabolism and some are supposed to prevent your body from absorbing too much oil from your diet or restrict absorption of carbohydrate. But they all have one thing in common. Once you are off the pills, you will put on weight again. Therefore taking weight loss pills or diet pills are only temporary solutions. They do not condition your body to burn unwanted fat forever. On the contrary, your body may even adapt and resist the effects of the pills making you waste even more money and causing you more frustration.

So what is the best solution for permanent weight loss? Well, just do these 3 things:-

•Build Muscle – The more muscle you have, the more calories your body will burn. So when extra calories are being burnt everyday, over a period of time, you would have burnt off massive amount of calories. Furthermore, you will look good with a well toned body and your posture will also improve making you look even slimmer. That means you are a calorie burning machine when you have more muscle.

•Change Eating Habit – Eat your carbohydrate early in the day and restrict carbohydrate consumption later part of the day. This will help your body to regulate insulin level and reduce the chances of carbohydrate turning into body fat. Also avoid starchy carbohydrate and refined carbohydrate like white rice, refined flour foodstuff like cakes and pastries, white bread, pasta etc. Replace these with high fiber and slow to digest carbs like brown bread and brown rice. Carbohydrate turns into body fat quickly if digested too fast.

•Exercise Your Heart and Lungs – Go for regular exercise and perform exercises that will make you puff, pant and sweat such as jogging, skipping or take part in ball games. These activities not only improve your heart and lung health, they also burn massive calories.

When these 3 activities become part of your daily routine, you will be burning extra calories every day. That means you will not put on weight easily and will lose body fat forever. Best of all, it is free. So why spend money on temporary solutions like weight loss pills and diet pills?

Chris Chew
http://www.articlesbase.com/health-articles/can-you-lose-body-fat-forever-with-weight-loss-pills-or-diet-pills-11115.html

This is a global epidemic. Two out of three of all Americans are suffering from being overweight or obese, this is about 200 million people in the US alone. In America alone 27% of the population are classified as obese. Worldwide about 750 million people are overweight or obese. obesity is responsible for approximate 325′000 to 400′000 deaths every year worldwide, and this figure is rising every year.

Every one of us has a responsibility towards ourselves and our families and friends to reduce unwanted weight. Every one of us wants to see ourselves, and our families grow up and grow old healthy. There is never a better time as the present to start to loose unwanted fat fast. The health risks are just too big not to want to lose unwanted fat fast. It is not worth hanging on to the unhealthy weight.

Think about your age now, and what your life will be like in about 5 years time. Studies have shown that for an overweight person the risk of falling ill with a number of diseases are substantially higher than a skinnier healthier person.

Let’s take a look at a few of the risk factors we face by being overweight or obese.

Cancer is probably one of the worst diseases caused by being overweight. Most types of cancer does not have a cure, and it is a very costly disease to fight. Even if you do get a cancer that can be cured, cancer shortens your life considerably, and flattens your wallet. This is a serious disease to consider when attempting to lose unwanted weight fast.

Another health risk factor to consider is high blood pressure. Many overweight people suffer from high blood pressure. While this is not a life threatening disease in itself, and can be treated effectively, but it does lead to more serious heart diseases, strokes and heart attacks.

A life shortening and in some cases life threatening disease to consider as well is diabetes and type 2 diabetes. To avoid fatal situations, you have to constantly monitor your sugar levels. Sounds like a lot of work, rather lose unwanted fat fast and avoid becoming a diabetic.

Obesity and overweight in itself is serious health risks. The you also get thyroid problems, asthma, coronary heart disease. All of which is serious, and should be taken seriously. They all considerably shortens your life, and are life threatening.

Although there are a lot more health risks to consider, and diseases that can be avoided by simply starting to loose unwanted fat fast, these are the most common and very serious few to keep in mind. We all have so much to gain by reducing the excess weight. But keep in mind to do it the right way, make simple easy changes in your life and change your eating habits. Steer clear of the magic diets, that only causes the yo yo effect. The ideal way to reduce unwanted weight is to do it the healthy way, and not too fast.

Jane J Doe
http://www.articlesbase.com/health-articles/reduce-unwanted-weight-669150.html